The picture above is the structural diagram of the food we eat, also called "Dietary Pagoda"! We vividly understand the principle of food structure from this "dietary pagoda":
1.? Food is diverse, mainly cereals.
Eat more kinds of food, and avoid monotonous food varieties. Try to eat as many kinds of food as possible every day, preferably up to a dozen, and up to 20 a week (not counting seasonings). Among all kinds of foods, grain is still the main food, that is, the staple food (eat every meal). In the staple food, it is best to eat more coarse grains, miscellaneous grains, beans and potatoes. Take 200~ 300 grams of cereal every day, including 50~ 150 grams of whole grains and miscellaneous beans; Potatoes 50 ~100g.
2. Eat more vegetables, fruits and potatoes.
Eat more colorful fruits and melons, and eat all kinds of Tibetan Lai. Every adult should eat at least 300g of fresh vegetables a day, and dark vegetables should account for 1/2. Eat fruit every day, and ensure that you consume 200 ~ 350g of fresh fruit every day. Fruit juice can't replace fresh fruit, but eat nuts in moderation. Remember that fruits and vegetables can't replace each other!
3. Eat soy products every day and often drink milk.
Eat all kinds of soy products and dairy products, and the intake is equivalent to more than 300 ml of liquid milk every day.
4. Eat a proper amount of fish, poultry, eggs and lean meat regularly, with an average of120-200g per day or 300-500g per week. Eat fish twice or 300-500g of livestock and poultry meat, give priority to fish 300-350g, and eat less deep-processed meat products, fat meat, smoked and pickled meat products and eggs. Eggs are rich in nutrition, and you don't abandon the yolk when eating eggs.
5. In the food structure, it is particularly emphasized to have less salt and less oil.
How little is appropriate? The latest dietary guidelines for China residents recommend that each adult's daily salt intake should not exceed 6 grams. The dosage of cooking oil is 25~30 grams a day. In fact, it is difficult to measure these data in daily life. In the final analysis, it is to master a principle. When cooking, try to make it light, put as little salt as possible, and put as little oil as possible. It is best not to cook or eat fried food.
6. Try not to put sugar in cooking, and don't make sweets and sugary drinks.
Whether adults or children, try to eat less sweets and drink less sugary drinks. Some places in South China are used to cooking with a little sugar, which can be mastered according to the fact that each person uses only 25 grams of sugar a day.
Healthy eating pyramid
Eat the most-cereals
Eat at least-oil, salt and sugar.
Eat more-vegetables and fruits.
Eat in moderation-meat, fish, eggs and milk.
Drink enough liquid drinks (water, tea, clear soup, etc.) every day.