Nutrition is the foundation of health, food is the source of nutrition, and a balanced diet is the first principle to maintain health. The so-called balanced diet is the food that is ingested every day, which is enough to provide calories and all kinds of necessary nutrients, and can maintain physical function and long-term health, and help prevent chronic diseases. In order to achieve the goal of a balanced diet, it is necessary to eat six kinds of food adequately but not excessively, and not to be partial to food.

First, the roots of five grains:

Including rice, pasta, corn, oats, sweet potatoes, potatoes, etc., the recommended daily amount is three to six bowls. Its nutrients are rich in sugar, which is our main source of heat, and a small amount of protein, dietary fiber, vitamins and minerals. The more refined the grains, the less dietary fiber content, and the whole grains are rich in vitamin B/kloc-0.

Second, vegetables:

Including leafy vegetables, cauliflower vegetables, melons and vegetables, mushrooms, etc., the recommended daily amount is three dishes (one dish is about 100 grams, and at least half a catty of vegetables every day), mainly to provide vitamins, minerals and dietary fiber, among which dark green and dark yellow vegetables are rich in nutrients.

Third, fruits:

Rich in fructose, glucose, vitamins, minerals, dietary fiber and other nutrients, the darker the fruit, the more vitamins it contains. It is recommended to eat two fruits every day, one of which is preferably a fruit rich in vitamin C, such as kiwi fruit, guava, citrus (Liu Ding) and berries (strawberries). Fruits and vegetables are also rich sources of potassium.

Four, eggs, beans and fish:

Provide high-quality protein, fat, vitamin B group and minerals. Protein is the material for building tissues. Due to the constant metabolism of body tissues, such as red blood cells, aging and death for 120 days, small intestinal mucosal cells fall off in about three days, so new cells are needed at any time to maintain body functions. However, excessive and insufficient intake of protein will do harm to health. Eggs, beans and fish include eggs, poultry, livestock and other meats, fish and seafood, soybeans and their products. Among them, deep-sea fish is rich in DHA and EPA, which can reduce platelet aggregation and prolong blood coagulation time, and slow down the incidence of coronary heart disease. It can be eaten instead of red meat in daily diet. The nutritional value of soybean is similar to that of meat, and it can be used as the main source of protein for vegetarians. The recent research report also found that daily intake of 25 grams of soy protein (about three servings of soy products), which is rich in soy isoflavones, can effectively reduce the occurrence of cardiovascular diseases.

Five, milk:

Including fresh milk and dairy products, the recommended daily intake is one to two cups. Milk itself contains high-quality protein and fat, and is rich in calcium and vitamin B2. Chinese people's eating habits generally have a low intake of calcium, which is one of the main structural elements of bones. Supplementing enough calcium can promote the bone growth of young children.

Development and prevention of osteoporosis in adults.

Six, oils and fats:

Oils provide fats and essential fatty acids, which can be roughly divided into animal fats and vegetable fats. Animal fats are already included in meat intake, so it is recommended to use more vegetable oils when cooking, and the recommended intake is two to three tablespoons per day. Because one gram of oil produces nine calories, it is easy to cause overweight due to excessive calorie intake, so try to reduce the intake of oil.