1, what is a balanced diet?

A balanced diet is also called a reasonable diet or a healthy diet. Refers to the diet that fully meets the dietary nutrient intake standard; Secondly, the intake of various nutrients from food can establish a physiological balance: that is, the proportion of three thermogenic nutrients should be balanced; The ratio between energy metabolism and vitamins closely related to it should be balanced; The proportion of essential amino acids in protein should be balanced; The proportion of monounsaturated fatty acids, polyunsaturated fatty acids and saturated fatty acids should be balanced; The ratio between digestible carbohydrates and indigestible dietary fiber should be balanced; The ratio of calcium to phosphorus should be balanced; The ratio between acidic food and alkaline food should be balanced; The proportion of animal food and plant food should be balanced. This kind of diet which can balance substance metabolism and energy metabolism is called a balanced diet. Only when people eat this diet will it be beneficial to the normal growth and development of children, the strong physique of adults and the health and longevity of the elderly.

2, the principle of scientific diet

The scientific collocation of diet (also known as compiling recipes) is to embody the concept of reasonable nutrition and balanced diet in the collocated diet. Scientific collocation should consider two principles, the principle of energy metabolism balance and the principle of material metabolism balance.

First of all, let's talk about the principle of energy metabolism balance. We should determine the daily total energy intake according to the age, sex and labor intensity of the users of this cookbook, that is, find out the standard of heat energy intake, and rationally distribute the three nutrients (protein, fat and carbohydrate) according to the total energy. The distribution of heat energy of three nutrients in the general population is protein, accounting for 1 1%. Fat accounts for 25%-30%, and carbohydrate accounts for 60%-70%. Then, according to the total energy intake of people every day, the daily weight of protein, fat and carbohydrate is calculated.

Secondly, talk about the principle of material metabolic balance. It is also necessary to determine the intake of other nutrients related to the day according to the age, gender and labor (work) intensity of recipe users, that is, to find out the intake standards of vitamins and minerals, and then determine which foods to take these nutrients from. These are all scientific combinations of meals.

3. Eight principles of dietary guidelines for China residents.

China Nutrition Society summarized the specific requirements of China residents for a reasonable diet into the following eight principles:

(1) There are various foods, mainly cereals;

(2) Eat more vegetables, fruits and potatoes;

(3) Eat milk, beans or their products;

(4) Eat fish, poultry, eggs and lean meat frequently, and eat less fat and meat oil;

5] Food intake and physical activity should be balanced to maintain a proper weight;

[6] Diet is light and low in salt;

Drinking alcohol at a time should be limited;

(8) Eat clean, hygienic and non-perishable food.

4. Balanced Diet Pagoda

In order to make the reasonable nutrition and balanced diet understood by the general public, and make the dietary guidelines for China residents concrete and graphical, countries all over the world have put forward their own "food pyramids". According to the Dietary Guide for China Residents, China Nutrition Society arranges foods in the form of pagodas according to different types, status and weight, which becomes a balanced dietary pagoda for China residents and serves as the basis for people to buy food every day. See figure

The balanced diet pagoda is divided into five layers, and the bottom of the pagoda is 300-500 g (6 Liang-1 kg) of grain, which is the most ideal and economical source of heat energy for human body. The daily normal thermal energy required by China people is 9204.8-16736 kj (2200-4000 kcal), of which 70% is suitable for carbohydrate.

The second layer is fruits and vegetables, including vegetables 400-500g (8 Liang-1 kg) and fruits 100-200g (2-4 Liang), which mainly provide dietary fiber and vitamins A, D, C and carotene for human body. Vegetables and fruits are also important sources of inorganic salts such as calcium, potassium, magnesium, sodium and steel.

The third layer is animal food such as livestock, poultry, meat, eggs, fish and shrimp, including livestock, poultry and meat 50- 100g( 1-2), fish and shrimp 50g( 1) and eggs 25-50g(0.5-65438+). However, the visceral cholesterol content of livestock and poultry is high, so it should be limited when eating. Eggs are also the source of high-quality protein, and its protein conversion rate is second only to milk. Egg yolk also contains more vitamins A, D, B 1, B2 and inorganic salts such as iron, phosphorus and calcium.

The fourth layer is milk and dairy products, beans and bean products, in which milk and dairy products100g (2liang), beans and bean products 50g( 1 liang). Milk has complete nutrients and proper proportion, which is most suitable for human absorption. It is the main source of vitamins A, D, B2, calcium and phosphorus. Protein of milk belongs to high-quality protein. Bean protein is also a kind of high-quality protein, and it is rich in lysine, which is a good natural complementary food for milk cereals.

The top of the five-story pagoda is 25 grams (0.5 Liang) of fat. Adults in China can basically meet their needs by eating a balanced diet and consuming about 50g of fat every day. After deducting the fat in livestock meat, dairy products and other foods, they only need about 25g of pure fat.

This paper mainly introduces reasonable nutrition, the classification and physiological function of nutrients, and the food sources of various nutrients; It also introduces the scientific collocation of balanced diet and diet, the eight principles of dietary guidelines for China residents, and the pagoda of balanced diet for your reference.

Let's put it in a popular way:

That is breakfast: eat like an emperor, that is, give priority to nutrition;

Chinese food: I want to eat like a civilian, which means I don't need to be very good if I am full.

Dinner: Eat like a beggar. As the name implies, beggars eat badly or even don't eat.