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2020-02-26

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The nutritional standards of a daily reasonable dietReasonable meals:It means that the nutrition provided by three meals a day must meet the The human body's growth, development and the needs of various physiological and physical activities.

The four food groups included in the daily recipes for adults

. (1) Milk

. Such as milk, cheese, contains calcium, protein, can be strong bones and teeth, drink 250-500 milliliters of milk per day is appropriate.

(2) meat

. Including a variety of meat, poultry, aquatic products and eggs, containing protein, fat, promote the body's metabolism, enhance resistance, daily about 4-6 two is appropriate.

(3) vegetables, fruits

. Rich in vitamins, minerals, sugars and fiber, enhance human resistance, smooth bowel movements, at least 1 catty of fresh vegetables and fruits daily.

(4) grains

. Such as rice, noodles, containing starch substances, mainly supply the body's energy to meet the daily activities required, about 5-8 two per day is appropriate. (Note: no more than 6 grams of salt per person per day, dishes to light for the appropriate.) In short, the daily recipes for adults should include four major categories such as milk, meat, vegetables and fruits, and grains. Milk contains calcium, protein, etc., which can strengthen bones and teeth, and it is appropriate to drink 200 milliliters per day. Meat, poultry, aquatic products, eggs, beans and soy products, rich in protein, can promote the body's metabolism, enhance resistance, daily 4-6 two is appropriate. Vegetables, fruits rich in minerals, vitamins and fiber; enhance the body's resistance, unimpeded gastrointestinal, daily at least should eat 1 catty of rice, noodles and other grains mainly containing starch, that is, sugar substances mainly for the human body to provide heat energy to meet the needs of daily activities, daily about 5-8 two is appropriate. Reasonable diet in four words:There are coarse and fine, not sweet and not salty, three, four, five tons, seven or eight minutes full.

Edited on 2020-02-26

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What is the principle of reasonable diet?

Diet is an important measure for the prevention of cardiovascular disease, in which there are 10 principles to grasp.

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A day of reasonable nutritional diet

Human beings in order to maintain life and health, it is necessary to obtain a variety of nutrients essential to the human body from food every day. In the past, many people tended to emphasize the harm of malnutrition, thinking that insufficient nutrition can lead to weakness and disease, which will affect human health; on the contrary, the harm of over-nutrition and nutritional imbalance is not enough to recognize. To give a simple example, in the past, people tend to think that obesity is a blessing, rich body type, is a symbol of good nutrition and health signs, but in fact, obesity is calories into the super nutritional imbalance caused by the results. Obesity has many hazards, so that the activity ability to weaken needless to say, but also with hypertension, hyperlipidemia, coronary heart disease and other cardiovascular diseases as well as the occurrence of diabetes has a close relationship. Therefore, to talk about nutrition to talk about rational nutrition, that is, the daily intake of nutrients from food to be moderate, neither lack, nor excessive. Lack of can not meet the needs of the body's physiological activities, serious cases can cause changes in the body's physiological functions and biochemical activities, and even the occurrence of abnormalities in the morphological structure of the body, affecting human health; too much will cause abnormal changes in the body, or the body to accumulate too much, or interfere with the use of other nutrients, so that the metabolism of the abnormalities, and sometimes even produce poisoning phenomenon, and this harm to the human body can never be underestimated. In recent years, people called the diseases of modern civilization, many of which, including cancer, are related to over-nutrition or nutritional imbalance. In old age, this kind of over-nutrition or nutritional imbalance is even more harmful to health. This has attracted more and more people's attention. In conclusion, reasonable nutrition can promote the normal physiological activities of the body, improve the health of the body, enhance the body's ability to fight diseases and improve immunity. Reasonable nutrition can make the elderly energetic, improve work efficiency, anti-aging and prevent aging, prolong life, has an extremely important role. The so-called rational nutrition refers to the dietary nutrition in meeting the needs of the body can meet the requirements, that is to say, by the dietary nutrients provided to the human body, a complete range, the number is sufficient to ensure that the body of various physiological activities. (1) Dietary calories and various nutrients must be able to meet the needs of human physiology and labor. That is, the diet must contain proteins, fats, sugars, vitamins, inorganic salts and trace elements, water and dietary fiber and other essential nutrients, and to maintain a balance in the number of nutrients, to avoid the lack of some, some excess. Therefore, food should be diversified. Because any kind of natural food can not provide all the nutrients necessary for the body, so diversified food is necessary to ensure dietary balance. (2) Reasonable dietary system. If the meals are properly arranged, the principle of eating well in the morning, eating enough at noon and eating less at night can be adopted. (3) Appropriate cooking methods. To facilitate the digestion and absorption of food, and have good food sensory properties, can stimulate the appetite for the principle. Meals for the elderly should be tender, soft and easy to digest, and greasy foods should generally be limited. (4) Food must be hygienic and non-toxic. Of course, due to the different living environments of people, eating habits, health conditions, etc. also vary greatly, the nutritional requirements are also different. In practice, only according to the basic requirements of rational nutrition, according to each person's gender, age, labor conditions, health and other aspects of the comprehensive consideration, the arrangement of daily meals, in order to truly achieve the requirements of a rational diet.

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How to achieve a reasonable diet

Since 1997, the Chinese Nutrition Society has issued three technical standards, namely, the Dietary Guidelines for Chinese Residents, the Balanced Dietary Pagoda for Chinese Residents, and the Reference Intake of Nutrients for Chinese Residents to guide the public on how to have a reasonable diet. Regrettably, however, many people are currently unaware of these dietary and nutritional standards for our population. The lack of extensive publicity on these dietary and nutritional standards, insufficient health education by government departments and the many dietary misconceptions of the public have resulted in the dietary and nutritional standards failing to play a scientific guiding role among the public. Unscientific dietary practices have largely contributed to the current high incidence of various chronic diseases. Correct the four major dietary habits should not be delayed Habit 1: frying more oil, sugar, salt, talking about food not nutrition. In this regard, Professor Li Qingtian said: "Nowadays, many restaurants or residents, always emphasize the taste, only talk about food but not nutrition. In order to taste good, many people in the frying more oil more sugar, or with deep-fried, oil-fried food." He said that the current average daily intake of 40 grams of oil per person in China, and China's release of the "Balanced Dietary Pagoda for Chinese Residents" stipulates that the intake of fats and oils is no more than 25 grams per person per day, and excessive intake of fats and sugar can lead to obesity, high blood pressure and other chronic diseases. Excessive salt intake is also a problem facing the current population in China, Li Qingtian said the World Health Organization issued a standard of salt intake per person per day is no more than 6 grams, the Chinese Nutrition Society issued a standard of salt intake per person per day is no more than 10 grams, but at present, China's salt intake per person per day up to 15-20 grams, the north of the residents like to taste heavy, salt salt intake is even more. And salt intake is too high will directly lead to hypertension and other chronic diseases. Habit 2: Meat consumption has increased dramatically, and the dietary structure has been westernized. In the 1980s, the dietary structure of China's residents still belongs to the standard Eastern dietary structure, the residents of the diet, coarse grains, beans, potatoes, meat food have a certain intake; but now the residents of the dietary structure has appeared a serious tendency to Westernization, meat, eggs, the consumption of the dramatic increase. Li Qingtian said, "The proportion of meat in the residents' diet is now at least double that of 20 years ago." Meat is high-energy and high-fat food, excessive intake often causes obesity, and is the trigger for certain chronic diseases. Habit 3: know that fried food is unhealthy but crave the flavor to eat. After high temperature or smoked, fried food such as doughnuts, twist, grilled lamb kebabs, smoked fish, bacon and other baked goods will contain many carcinogens, which is the most representative carcinogen is benzo(a)pyrene; benzo(a)pyrene is a strong carcinogen in any part of the human body can cause tumors, the toxicity of the very large, benzo(a)pyrene can be infringed on through the placenta of the fetus, infringed on the infants through the breast milk, but also can cause cardiovascular disease. Habit four: breakfast is too little dinner is too full, three meals a day uneven distribution. Prof. Li Qingtian said, balanced diet should pay attention to the distribution of three meals a day to be reasonable, the general morning, noon, dinner energy accounted for 30% of the total energy, respectively, 40% and 30%; but now the situation is that many people eat too little breakfast or even do not eat, while the dinner is too much to eat too rich. He said: "do not eat breakfast, the morning energy from where? It would be strange not to get sick in the long run. Eating too much at night is not only easy to get fat, but also affects sleep, eat a full stomach, how can sleep ah?" Match to determine the right food for you According to the "Chinese residents balanced diet pagoda", balanced diet pagoda *** divided into five layers, including the main types of food that should be eaten every day. Each layer of the pagoda has a different location and area, which to a certain extent reflects the status and proportion of various types of food in the diet. Cereals are at the bottom, and each person should eat 300-500 grams per day; vegetables and fruits occupy the second layer, and should be eaten 400-500 grams and 100-200 grams per day; fish, poultry, meat, eggs and other animal foods are located in the third layer, and should be eaten 125 -200 grams (50 grams of fish and shrimp, 50-100 grams of animal and poultry meat, and 25-50 grams of eggs); dairy and legume foods together occupy the fourth tier, and you should eat 100 grams of milk and milk products and 50 grams of legumes and legume products every day. The tip of the fifth tier is fats and oils, which should not exceed 25 grams per day. Each person can determine his/her own food needs according to the Balanced Diet Pagoda, for example, young people and people with high labor intensity need high energy and should eat more staple foods appropriately, while the elderly and people with low activity need less energy and can eat less staple foods. The intake of various types of food suggested by the Balanced Dietary Pagoda is an average value and proportion, and the daily diet should include various types of food in the Pagoda, and the proportion of various types of food should be basically the same as that of the Dietary Pagoda. There is no need to eat according to the recommended amount of the Pagoda in daily life, for example, you do not have to eat 50 grams of fish every day, you can eat 2-3 times a week, the important thing is to follow the Pagoda of the various layers of various types of food in the proportion of the general, the same kind of interchangeable, the deployment of a rich and colorful diet, a reasonable distribution of three meals, to form a habit, long-term adherence. Dietary standards for different groups of people The Dietary Guidelines for Chinese Residents put forward different requirements for the diets of different groups of people. Dietary standards for different groups of people The Dietary Guidelines for Chinese Residents put forward different requirements for the diets of different groups of people. Diets for toddlers and preschoolers: toddlers and preschoolers should drink milk every day and develop the habit of not picking and choosing food; toddlers should drink no less than 350 ml of milk or corresponding milk products every day, and should pay attention to eating eggs and egg products, semi-fat and lean poultry and livestock meat, livers, processed legumes, and finely chopped vegetables, and they can eat some animal and seafood food every week; preschoolers' portion sizes should be increased, and they should gradually eat some coarse grains and other food. And gradually eat some coarse grains of food. Diet for school-age children: to ensure a good breakfast, eat less snacks, drink light drinks, control sugar; school-age children can accept most of the diet of adults, the amount of food for boys is not lower than that of their fathers, and for girls is not lower than that of their mothers, especially to eat a good breakfast, and the amount of food should be 1/3 of the whole day's amount, food should be coarse and fine with more protein-rich fish, poultry, eggs, meat, milk and beans, and don't picky about what to eat. Adolescent diet: adolescents should eat more cereals, supply adequate physical energy, ensure the intake of fish, meat, eggs, milk, beans and vegetables, to avoid blind dieting; adolescents daily intake of protein should be more than half of the high-quality proteins, so the diet should contain sufficient animal and soybean foods; adolescents daily intake of a certain amount of dairy and legumes, can supplement the calcium required for the development of growth and increase vitamin C intake can promote iron. C intake can promote the absorption of iron, pubertal development of girls, should always eat seafood to increase the intake of iodine. Pregnant women diet: pregnant women from the fourth month must increase energy and a variety of nutrients to meet the needs of the metabolism; China's recommended dietary nutrient supply provisions, pregnant women in the middle of the daily energy, protein, calcium, iron and other nutrients, such as iodine, zinc, vitamins A, D, E, B1, B2, C and so on should be a corresponding increase in the diet should be increased in fish, meat, eggs and other high-quality protein-rich animal foods, calcium-rich dairy foods, eggs and other foods. Dairy foods rich in calcium, vegetables and fruits rich in inorganic salts and vitamins should be added to the diet. Diet for breastfeeding mothers: China's recommended dietary nutrient supply suggests that breastfeeding mothers should increase their daily intake of protein, calcium and energy, so breastfeeding mothers should drink milk, eat more animal food and soybean products and aquatic products every day. Elderly diet: the elderly must get enough micronutrients from the diet, the food should not be too refined, the staple food should be coarse and fine, to ensure that the fiber and a variety of micronutrients and other needs. Reasonable combination of meals Reasonable dietary composition, scientific and nutritious combination is an important aspect of maintaining human health. Vegetables are closely related to our daily meals. In addition to minimizing the loss of vitamins and toxicity of vegetables, it is more important to combine them correctly. The following to the reader to introduce 10 kinds of important vegetables with taboos, I hope you can help. 1. radish (Laptop, rutabaga) is strictly prohibited and orange with food, otherwise prone to goiter; Avoid eating with carrots, He Shouwu, Di Huang; ginseng should be avoided when serving. 2. sweet potato (sweet potato, white potato, sweet potato, yam) can not be eaten with persimmons, the two together will form a gastric persimmonite, causing gastric distension, abdominal pain, vomiting, severe gastric hemorrhage, etc., life-threatening; bananas should not be eaten with. 3. leeks (sunrise grass, lazy vegetable) can not be eaten with spinach, the two together with the effect of slippery bowel, easy to cause diarrhea; can not be eaten with honey, easy to cause heartburn with food; can not be eaten with beef, with food is hot fire. Here to remind friends in rural areas, fried vegetables, do not put leeks, and color with is not scientific. 4. Eggplant (drop Su, Kunlun purple melon) Avoid eating with black fish, crab, with food is harmful to the stomach and intestines, and, in general, over the old cooked eggplant should not be eaten, easy to cause poisoning. 5. spinach (spinach Lai, red root vegetables) should not be eaten with tofu, easy to make people lack of calcium, of course, also avoid eating with leeks. 6. pumpkin (pumpkin, Japanese melon, rice melon) can not be rich in vitamin C with vegetables, fruits; can not be eaten with mutton, or prone to jaundice and beriberi. 7. bamboo shoots (bamboo shoots) should not be eaten with tofu, easy to produce stones; not eaten with partridge meat, with food bloating; not eaten with sugar; should not be eaten with lamb liver. 8. wild rice (wild rice, wild rice shoots) should not be eaten with tofu, otherwise easy to form stones. 9. celery (celery, dry celery, medicine celery, parsley) Avoid eating with vinegar, otherwise easy to damage teeth; should not be eaten with cucumber. 10. Mustard greens (guardian grass, diamondback lei) Avoid eating with carp, or easy to trigger edema.

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Reasonable diet and nutritional considerations include?

Reasonable diet is also reasonable to draw nutrition, not because the food is good or bad to affect how much they eat

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What is reasonable nutrition

Reasonable nutrition: Reasonable nutrition refers to the nutrition of the diet to meet the needs of the organism can be in line with the requirements, that is to say, by the dietary provision of nutrients to the human body, the nutrients. In other words, the nutrients provided to the human body by the diet are complete in variety and sufficient in quantity to ensure the needs of various physiological activities of the body. Reasonable nutrition can promote the normal physiological activities of the body, improve the health of the body, enhance the body's ability to resist diseases and improve immunity. Reasonable nutrition can make the elderly energetic, improve work efficiency, anti-aging, prolong life, has an extremely important role. Extended information Methods: (1), food should be diversified Diet must contain protein, fat, sugar, vitamins, inorganic salts and trace elements, water and dietary fiber and other essential nutrients, and to maintain a balance in the number of nutrients, to avoid the lack of some, some excess. Therefore, food should be diversified. (2), a reasonable dietary system If the meals are properly arranged, you can take the principle of eating well in the morning, eating enough at noon and eating less at night. (3), appropriate cooking methods to facilitate the digestion and absorption of food, and have good food sensory properties, can stimulate the appetite for the principle. Older people's meals should be tender, soft, easy to digest, and generally should limit the greasy food. (4), food must be hygienic and non-toxic. People live in different environments, eating habits, health conditions, etc. are also very different, the nutritional requirements are also different. In practice, only according to the basic requirements of rational nutrition, according to each person's gender, age, labor conditions, health and other aspects of the comprehensive consideration, the arrangement of daily meals, in order to truly achieve the requirements of a rational diet