With the development of social and economic, people's living standards continue to improve, especially in the diet has improved greatly, but obesity, high blood fat, diabetes, high uric acid and a series of "affluent disease" has also come, a serious threat to people's physical health. So, how should we actually match our diet?

1, staple food. From a nutritional point of view, the energy provided by carbohydrates should account for 50-60% of the total energy of the day, so every meal should eat some staple food. Eat staple food when the best coarse and fine with, which white rice, white noodles accounted for 50% of the total staple food -70% is appropriate. In addition, some people in the meal is often "rice + pork vermicelli + fried shredded potatoes", or "steamed bread + beef and potatoes" collocation, here to remind is that we eat vermicelli, vermicelli, potatoes, potatoes, taro, white potatoes and other starch content of the food, to be Accordingly, reduce the intake of staple foods, not just eat them as vegetables.

2, meat. Consumption of meat can supplement the body with protein and other nutrients, but we should pay attention to control the intake of meat, try to choose lean meat, usually 1 two to 3 two per meal can be, and it is best to pork, beef and mutton, chicken and duck meat, fish and shrimp, seafood alternately. For the vegetarian population, you can use milk, eggs, soy products and so on instead of meat.

3, eggs. Eggs are more common in eggs, and their nutrition is very comprehensive and rich, so it is best to eat 1-2 eggs a day, for people with hypercholesterolemia, you can eat less, such as eating an egg yolk every day or every other day.

4, dairy. Dairy and its products are a good source of protein and calcium, and the daily intake of adults should be 200ml-400ml.

5, vegetable oil. Some people think that vegetable oil can be assured, boldly eat, but in fact, the adult daily intake of 20g-30g vegetable oil can be. In a variety of vegetable oils, soybean oil, peanut oil, canola oil, a variety of blended oils, etc. rich in polyunsaturated fatty acids, olive oil, tea oil, etc. rich in monounsaturated fats, we can eat alternately.

6, nuts. Many people like to eat nuts, whether watching TV or playing the computer, often nuts are not away from the mouth, but it should be known that eating 15g of nuts is equivalent to eating about 10g of oil, so eating too many nuts is easy to cause grease overload.

7, vegetables. Every meal should eat some vegetables, and it is best to alternate between different types of vegetables, daily intake of 1 kg - 2 kg is appropriate;

8, fruit. When you eat fruit, you should control your total intake to 200g-500g per day according to the sugar content of the fruit, especially those who like to eat fruits can increase the intake of fruits, but you have to eat less food accordingly.

In addition, in the food cooking should be steamed, boiled, stewed, boiled, braised, stewed, choked and so on, to avoid frying, frying, barbecue, etc.; do not rub hard when panning, panning times should not be too much; vegetables should be washed after cutting, to minimize the loss of nutrients, etc.

This is the first time that we have seen a lot of people who are not familiar with the concept of a "good" food.

By Dr. Xu Yingxia, Deputy Chief Physician, Clinical Nutrition Department, Beijing Tiantan Hospital