Requirements for a reasonably structured diet include a healthy balance, carbohydrates, proteins, and more.

Healthy balance: the dietary structure should include a variety of nutrients such as carbohydrates, proteins, fats, vitamins, minerals and fiber. Reasonable balance of intake of all types of nutrients to ensure that the body receives a full range of nutrients.

Carbohydrates: should account for 50% to 60% of total dietary energy. Choose high-quality carbohydrates, such as coarse grains, mixed grains, vegetables and fruits, and avoid excessive intake of high-sugar drinks and high-sugar foods.

Protein: Moderate intake of high-quality protein, such as lean meat, fish, poultry, eggs and dairy products, beans and nuts. Ensure that the sources of protein are rich and varied, so that the body can obtain the necessary amino acids.

Fat: Dietary fat should be based on a certain amount of unsaturated fatty acids, such as vegetable oils, fish oils and nuts. Limit the intake of saturated fatty acids and trans fatty acids to reduce the adverse effects on cardiovascular health.

Vitamins and minerals: Reasonable intake of all types of vitamins and minerals, including calcium, iron, zinc, vitamin A, vitamin C and so on. Eat more fresh fruits, vegetables, whole grains and milk to ensure adequate intake of vitamins and minerals.

Fiber: Increase dietary fiber intake to promote digestive health and prevent constipation and other related diseases by consuming enough vegetables, fruits and whole grains.

Dietary diversity: Focus on food diversity in your daily diet to meet the various nutrients your body needs, as well as to add interest to your diet and increase your appetite.

Controlling salt and sugar intake: Excessive salt and sugar intake can easily lead to high blood pressure and chronic diseases. Reduce the amount of salt and sugar added to foods, and enhance the selection of salty and sour foods and the restriction of foods high in sugar.

Cautions for choosing meals

1. Reduce the intake of processed foods: Excessive intake of processed foods can easily lead to the intake of excessive salt, sugar and harmful substances such as trans fatty acids. Priority should be given to fresh, natural foods to reduce the intake of processed foods.

2. Increase the proportion of plant foods: Increasing the proportion of plant foods such as vegetables, fruits, whole grains and legumes in the diet can help reduce the risk of chronic diseases. These foods are rich in fiber, vitamins and minerals and can provide more nutrients.

3. Individualized diets: Different groups of people have different nutritional needs due to differences in age, gender, and body mass. In order to meet the nutritional needs of individuals, the dietary structure should be adjusted on an individual basis.