What is a nutritious diet

What is a nutritious diet, there are many kinds of food, all contain some nutrients. A balanced diet ensures that the human body is nutritious and healthy, and food variety is the basic principle of a balanced diet. If you don't consume enough vegetables, you will have a certain impact on all aspects of your body, so take a look at the following nutritional diet.

What are the nutritional diets 1

There are many types of food, all of which contain a certain amount of nutrients. Balanced diet can protect human nutrition and health, food variety is the basic principle of balanced diet. Food can be categorized into five major groups, namely, cereals and potatoes, vegetables and fruits, meat, eggs and milk. Different food nutrients and beneficial dietary components of different types and content, so only a variety of food composition of the diet, in order to meet the body's need for energy and a variety of nutrients, it is recommended that the average daily intake of more than 12 kinds of food per person is appropriate.

1, cereals and potatoes: including rice, wheat, corn, oats, rye, yellow rice, millet, Job's tears, potatoes, yams, taro, etc.;

2, vegetables and fruits: vegetables, including spinach, oilseed rape, celery, lettuce, broccoli, coriandrum, mustard greens, carrots, pumpkin, kale, etc. Vegetables are rich in potassium, magnesium, calcium and other minerals, fiber, and many vitamins. A variety of vitamins; fruits, including grapes, citrus, dates, mango, bananas, strawberries, kiwi, etc., which is high in vitamins;

3, meat: such as pork, beef, mutton, fish, etc., meat is rich in fat, high-quality proteins, minerals and a variety of vitamins, amino acids, inorganic salts and other nutrients;

4, eggs: such as Eggs, duck eggs, goose eggs, quail eggs, etc., rich in high-quality protein, and a variety of human needs. Amino acids, and with the human body protein is extremely similar, so the human body on the egg protein absorption rate is higher;

5, dairy: such as milk, goat's milk, yogurt, cheese, etc., rich in high-quality proteins and calcium, phosphorus, magnesium and other minerals.

In addition to the above foods, there are nuts, soy products, etc., are nutritious food. In your daily diet, pay attention to the intake of a variety of foods, diversified dietary structure can ensure that the intake of comprehensive nutrition, health benefits.

What are the nutritious diets2

Vegetables and fruits contain less protein, fat and sugar and are low in calories, but are extremely rich in vitamins and inorganic salts.

Vegetables almost universally contain vitamin C, the most content is persimmon pepper, per 100 grams of persimmon pepper contains about 89 mg of vitamin C, red persimmon pepper bid up to 159 mg, normal people need 75 mg per day, so just eat 100 grams of persimmon pepper per day, to meet the human body on the need for vitamin C.

Although the fruit is also rich in vitamin C, but because of the usual fruit to eat less, grain and meat food and lack of it, so our body needs vitamin C, the vast majority of vegetables to supply. If you don't eat vegetables and fruits for a long time, you are prone to vitamin C deficiency - scurvy.

Some green vegetables such as tomatoes, carrots, peppers, etc. are also rich in carotene. Carotene eaten into the body by the enzyme action, can become vitamin A. Vegetables in the vitamin B1, vitamin B2, niacin, etc., although not as much as rice, meat and eggs, but also an important source. In addition, vegetables also contain inorganic salts and trace elements, such as calcium, phosphorus, iron, zinc, selenium and so on.

Vegetables also have a special substance - cellulose. It can not be digested and absorbed by the human body, but it can promote digestion, promote intestinal peristalsis and the role of stool, on the prevention of tumors and delayed aging there is a special role.

Vegetable nutrition is not only the content of the nutrients, but also with it can be better utilized by the body. Such as spinach, cabbage, amaranth, wild rice, scallions, asparagus, etc., they all contain more oxalic acid, calcium and oxalic acid combination, the formation of insoluble calcium oxalate, affecting the absorption of calcium, so the utilization of calcium in these vegetables is poor.

Then we eat vegetables every day when we should eat some green vegetables, such as carrots, or tomatoes, especially carrots contain vitamin A, this vitamin A for our skin is very good help, if our body does not have excessive intake of vitamin A, then it will make our eyesight decline, and our skin will become very poor. The most important thing to remember is that it's a good thing for your skin.

What are the nutritional diet 3

1, cereals and potatoes: including rice, wheat, corn, oats, rye, yellow rice, millet, Job's tears, potatoes, yams, taro, etc.;

2, fruits and vegetables: fruit and vegetable packages include: spinach, greens, celery, lettuce, broccoli, Chrysanthemum coronarium, mustard greens, carrots, squash, purple cabbage, etc. Vegetables are rich in minerals such as potassium, magnesium, calcium, dietary fiber and a variety of vitamins; fruits and vegetables include: spinach, greens, celery, lettuce, broccoli, corns, mustard greens, carrots, pumpkin, purple cabbage, etc., vegetables, rich in minerals such as potassium, magnesium, calcium, dietary fiber and a variety of vitamins. Fruits are grapes, citrus, dates, mango, bananas, strawberries, kiwi, etc., which is higher in vitamin content;

3, meat: such as pork, beef, lamb, fish, etc., meat is rich in fat, high-quality proteins, minerals, and a variety of vitamins, amino acids, inorganic salts, and other nutrients;

4, eggs: such as chicken, duck, goose, quail, and so on. Quail eggs, rich in high-quality protein, as well as a variety of amino acids needed by the human body, and human proteins are very similar to the human body, so the human body on the egg protein absorption rate is also very high;

5, dairy products: such as cow's milk, goat's milk, yogurt, cheese, etc., are rich in high-quality protein, as well as calcium, phosphorus, magnesium and other minerals.

In addition to the food mentioned above, there are nuts, soy products, etc., are very nutritious food. In your regular diet, you should pay attention to the intake of a variety of foods, dietary structure, to ensure that the nutrition is comprehensive, good for health.

Nutritional dietary recipes

1, black glutinous rice porridge

Main ingredients 30 grams of jujube, cinnamon 10, 100 grams of black glutinous rice;

Ingredients brown sugar.

Preparation method

(1) wash the jujube to be used.

(2) cinnamon peeled and washed to be used.

Black glutinous rice porridge is very healthy

(3) black glutinous rice washed, add jujube, cinnamon, the right amount of water cooked porridge, according to taste add the right amount of brown sugar can be.

2, spinach and pig liver soup

Main ingredients: spinach 250g, pig liver 100g.

Ingredients: salt, monosodium glutamate.

Preparation method

(1) spinach washed and cut section, pig liver washed and sliced.

(2) frying pan on a high flame, add water to boil, under the liver, spinach cooked, add oil, salt, monosodium glutamate seasoning.

Spinach liver soup is very nutritious

3, lotus root fungus old duck casserole

The main ingredients of the fresh lotus root 500 grams, 60 grams of black fungus, 1 old duck.

Ingredients salt, chicken essence, ginger, yellow wine in moderation.

Preparation method

(1) Lotus root washed, cut into pieces to be used.

(2) black fungus soaked in warm water, choose to wash clean, to be used.