Various foods should include the following five categories:

The first category is cereals and potatoes:

Cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide carbohydrates, protein, dietary fiber and B vitamins.

The second category is animal food:

Including meat, poultry, fish, milk, eggs, etc. , mainly providing protein, fat, minerals, vitamins A and B. ..

The third category is beans and their products:

Include soybeans and other dried beans, which mainly provide protein, fat, dietary fiber, minerals and B vitamins.

The fourth category is vegetables and fruits:

Including fresh beans, roots, leafy vegetables, solanaceous fruits and so on. , mainly providing dietary fiber, minerals, vitamin C and carotene.

The fifth category is pure heat energy food:

Including animal and vegetable oils, starch, edible sugar and alcohol, mainly providing energy. Vegetable oil can also provide vitamin E and essential fatty acids.

Cereals are the main part of China's traditional diet. With the development of economy and the improvement of living standards, people tend to eat more animal food. According to the results of 1992 national nutrition survey, the consumption of animal food has exceeded that of cereal in some wealthy families. This "westernized" or "affluent" diet provides too much energy and fat, while the dietary fiber is too low, which is not conducive to the prevention of some chronic diseases. The idea of giving priority to cereals is to remind people to keep the good tradition of China's diet and prevent the disadvantages of developed countries' diet.

In addition, we should pay attention to the matching of thickness and often eat some coarse and coarse grains. Don't grind rice and wheat too fine, or most of the nutrients and dietary fiber contained in the grain surface will be lost to the bran.

2. Eat more vegetables, fruits and potatoes.

Vegetables and fruits are rich in vitamins, minerals and dietary fiber. There are many kinds of vegetables, such as leaves, stems, flower moss, eggplant, fresh beans, edible fungi and so on. Different varieties contain different nutrients, and even differ greatly. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin B2, vitamin C, folic acid, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. Wild fruits developed in China, such as kiwi fruit, Rosa roxburghii, Hippophae rhamnoides and blackcurrant, are also rich sources of vitamin C and carotene.

The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fruit acid, citric acid, malic acid, pectin and other substances in fruits are richer than those in vegetables. Red and yellow fruits such as fresh dates, oranges, persimmons and apricots are rich sources of vitamin C and carotene dehumidifiers. Potatoes are rich in starch, dietary fiber, vitamins and minerals. China residents ate less potatoes in the past 10 years, so they should be encouraged to eat more potatoes.

A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.

3, often eat milk, beans or their products.

Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The calcium content of dehumidifiers provided by Chinese residents' diet is generally low, reaching only about half of the recommended supply on average. There are also many babies suffering from rickets in China, which may be related to dietary calcium deficiency.

A large number of studies show that calcium supplementation for children and adolescents can improve their bone density, thus delaying the rate of bone loss. Therefore, we should vigorously develop the production and consumption of milk. Beans are traditional foods in China, which contain a lot of high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects caused by excessive meat consumption in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products.

4. Eat proper amount of fish, poultry, eggs and lean meat.

Animal foods such as fish, poultry, eggs and lean meat are good sources of fat-soluble vitamins and minerals for high-quality protein and dehumidifiers. The amino acid composition of animal protein is more suitable for human needs, and the content of lysine is higher, which is beneficial to supplement the midfoot of lysine in plant protein. Iron in meat is well utilized, and unsaturated fatty acids contained in fish, especially marine fish, can reduce blood lipid and prevent thrombosis. Animal liver is rich in vitamin A, vitamin B 12, folic acid and so on. However, some liver organs, such as brain and kidney, have high cholesterol content, which is unfavorable for preventing cardiovascular diseases. The average amount of animal food consumed by a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health. Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less. At present, pork is still the main meat of our people, and its fat content is high, so we should develop lean pigs. Chicken, fish, rabbit meat, beef and other animal foods have high protein content and low fat content, and the energy produced is much lower than that of pork. We should strongly advocate eating these foods and appropriately reduce the proportion of pork.

5, food intake and physical activity should be balanced, and maintain a suitable weight.

Food intake and physical activity are the two main factors of weight gain. Food provides human energy, while physical activity consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight for a long time; On the contrary, if the appetite is insufficient and the labor or exercise is too large, it can cause emaciation due to lack of energy, leading to a decline in labor ability. So people need to keep a balance between food intake and energy consumption. Mental workers and people with less activity should strengthen exercise and take appropriate exercise, such as brisk walking, jogging and swimming. However, thin children should increase their intake of food and oil to maintain normal growth and development and appropriate weight. Overweight or underweight are unhealthy manifestations, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, and medical education network can maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis.

The distribution of three meals should be reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.

Step 6 eat light and low-salt food

A light diet is good for health, that is, not too greasy, not too salty, not too much animal food and fried and smoked food. At present, the intake of oil by urban residents is getting higher and higher, which is not conducive to health. The salt intake of Chinese residents is too high, and the average value exceeds two liters recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to have too much salt. The World Health Organization recommends that the salt intake per person per day should not exceed 6 grams. In addition to salt, dietary sodium also includes high-sodium foods such as soy sauce, pickles and monosodium glutamate, as well as processed foods containing sodium. We should form the habit of eating less salt from an early age.

7. If you drink alcohol, limit it.

People often drink on holidays, festivals and social occasions. Highly alcoholic liquor contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, leading to multiple nutritional deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. And it will lead to an increase in accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low alcohol. Teenagers should not drink alcohol.

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

When purchasing food, we should choose the food with good appearance, no dirt, no impurities, no discoloration, no odor and meeting the hygiene standards, and strictly control the entry of diseases into the mouth. Pay attention to the sanitary conditions when eating, including the dining environment, tableware and the health and hygiene of the food supplier. Group dining should advocate separate meals to reduce the chance of disease transmission.