1. Food is complete in variety, sufficient in quantity and appropriate in proportion.

The classic Chinese medicine book "The Emperor's Internal Classic: Su Wen" written from the Warring States to the Western Han Dynasty more than 2,000 years ago put forward the principle of "five grains for nourishment, five fruits for help, five animals for filling, five dishes for filling, and the combination of smells to supplement the essence", in which the concept of infiltration is reasonable diet.

The types of food we eat three times a day include cereals, meat and eggs, milk beans, fruits and vegetables. The types and contents of nutrients and dietary beneficial components in different foods are different. No food (except breast milk for 6-month-old babies) can meet the energy and all nutrients needed by the human body.

Diversification of food is the basic principle of balanced dietary pattern. In order to meet the daily needs of energy and nutrients, it is necessary to ensure diversification of food. The daily diet should include five kinds of food, with an average intake of more than 12 kinds of food per day and more than 25 kinds of food per week, and the intake of all kinds of food should be appropriate in quantity to ensure the appropriate proportion of food intake of animals and plants.

2. Food should be safe and hygienic.

The selection of ingredients should be clean, safe and hygienic. Do not eat contaminated or over-standard and spoiled foods such as microorganisms and their toxins, additives, chemicals and pesticide residues.

On the one hand, this kind of food can not meet the nutritional needs of the human body; On the other hand, it will also cause acute and chronic harm to human body, and even lead to the occurrence and development of malignant tumors.

Scientific and reasonable cooking and processing of food should minimize the loss of nutrients, improve the digestion and absorption rate of food, improve the sensory characteristics of food, stimulate appetite, and eliminate anti-nutritional factors, harmful chemicals and harmful microorganisms in food.

3. Reasonable cooking and processing is conducive to the preservation of nutrients.

For example, if the rice is steamed, the preservation rate of B vitamins is higher than that of the method of discarding soup and steaming; In the process of meat processing, the external protein of meat can be quickly solidified by sizing and quick frying, which can reduce the spillover loss of nutrients; The loss of vitamins in the cooking process can be effectively reduced by washing vegetables before cutting them, frying them quickly and eating them now.

4. Develop good eating habits and ensure a reasonable dining system.

Reasonable dining system is helpful to increase appetite and promote the rhythmic secretion of digestive juice, so that food can be fully absorbed and utilized in the body. Adults should eat three meals a day on time and develop good eating habits such as not picky eaters, partial eclipse and overeating. Arrange meals reasonably according to labor intensity and body condition.