1, cereal

Cereals are at the bottom, and each person should eat 250-400 grams a day; Cereals are the sum of flour, rice, corn flour, wheat, sorghum and so on. They are the main source of dietary energy, and they are often the main source of dietary protein in rural areas. It is better to eat a variety of cereals mixed with one, especially when corn or sorghum is the main food, more attention should be paid to matching some other cereals or legumes. Processed cereals such as bread, pancakes, sliced noodles, etc. should be converted into a considerable amount of flour to calculate.

2. Vegetables and fruits

Vegetables and fruits occupy the second floor and should be eaten 300-500 grams and 200-400 grams a day; Vegetables and fruits are often put together because they have a lot of sex. However, vegetables and fruits are two kinds of food after all, each with its own advantages and can't completely replace each other. Children, in particular, should not only eat fruits but also vegetables. The weight of vegetables and fruits is calculated according to the fresh weight on the market. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrients, so dark vegetables and fruits should be used more.

3. Fish, poultry, meat and eggs

Animal foods such as fish, poultry, meat and eggs are located on the third floor, and you should eat125-225g every day (50-100g for fish and shrimp, 50-75g for livestock and poultry, and 25-50g for eggs). Fish, poultry, meat and eggs belong to the same category, which mainly provide animal protein and some important minerals and vitamins. But they are also obviously different from each other. Fish, shrimp and other aquatic products are low in fat, so you can eat more if you can.

The weight of this kind of food is calculated by the fresh weight at the time of purchase. Meat includes animal meat, poultry meat and internal organs, and the weight is calculated according to the weight after slaughter and cleaning. This kind of food, especially pork, is high in fat, so you should not eat too much meat when you are rich. Eggs contain quite high cholesterol, and generally it is better not to exceed one every day.

4. Milk and legumes

Milk and legumes occupy the fourth floor. You should eat 300 grams of milk and dairy products and 50 grams of beans and bean products every day. At present, milk and dairy products mainly include fresh milk and milk powder. Beans and bean products include many varieties, and 50 grams suggested by Baota is an average. According to the protein provided by Baota, it can be converted into 40 grams of soybeans or 80 grams of dried tofu.

5. Cooking oil and salt

Cooking oil should not exceed 25g or 30g and salt should not exceed 6g every day. The dietary pagoda does not recommend the intake of sugar, because the average amount of sugar eaten by Chinese residents is not much now, and the impact on health is not great. But eating more sugar will increase the risk of dental caries, especially children and adolescents should not eat too much sugar and foods and drinks with high sugar content. The problem of drinking alcohol has been explained in the Dietary Guide for China Residents.

The new dietary pagoda adds images of water and physical activity, and emphasizes the importance of drinking enough water and increasing physical activity. It is suggested that adults with light physical activity living in mild climate should drink at least 1200ml (about 6 cups) every day. Under the condition of high temperature or strong physical labor, it should be increased appropriately. Insufficient or excessive drinking water will do harm to human health.

Drink water a few times, take the initiative, and don't drink water when you feel thirsty. At present, most adults in our country are not physically active or lack physical exercise, so we should change the unhealthy lifestyle of sedentary and less active, develop the habit of exercising every day, and insist on doing more physical activities every day. It is suggested that adults should take physical activities equivalent to walking more than 6,000 steps every day, and if physical conditions permit, it is best to take moderate-intensity exercise for 30min minutes.

Extended data

The recommended food quantity of the dietary pagoda.

All kinds of food intake recommended by the Dietary Pagoda refer to the raw weight of edible parts of food. The weight of all kinds of food does not refer to the weight of a specific food, but the total amount of a kind of food. The daily intake of various foods recommended by the Dietary Pagoda is an average amount, not a dietary formula that must be strictly observed every day. Try to include all kinds of food in the dietary pagoda in your daily diet. However, it is not necessary to strictly follow the amount of various foods recommended by the dietary pagoda every day. It is important to always follow the general proportion of various foods in each floor of the dietary pagoda. In a period of time, such as a week, the average intake of all kinds of food should meet the recommended amount of dietary pagoda.

Form a habit and stick to it for a long time

Reasonable nutrition is the material basis of health, and balanced diet is the fundamental way of reasonable nutrition. It is a bright road to health to arrange daily diet and physical activities according to the items in Dietary Guide for China Residents (2007) and referring to the contents of Dietary Pagoda. The effect of diet on health is a long-term result. The application of balanced diet pagoda needs to start from childhood, develop good eating habits and persevere, in order to fully reflect its great benefits to health.

With the rapid development of China's social economy, China's urbanization will gradually accelerate, and the threat of chronic diseases related to dietary nutrition to the health of Chinese residents will become more prominent. In the critical period of improving the nutritional health of Chinese residents, timely intervention will get twice the result with half the effort. I hope that the majority of nutrition professionals will devote themselves to it, and that all sectors of society will participate in it extensively. * * * We will work together to set off a new upsurge in publicizing, popularizing and practicing dietary guidelines. Achieve the goal of improving the nutrition and health status of the whole people, controlling and reducing chronic diseases, and lay a solid foundation for the overall construction of a well-off society.

Baidu Encyclopedia-China Residents' Balanced Diet Pagoda