1, cereal

Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of cereals mixed with them than to eat one alone. Everyone should eat 350~500 grams a day.

2. Vegetables and fruits

It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics, so they can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrients, so dark vegetables and fruits should be used more. Eat 400~500 grams of vegetables and 0/00 ~ 200 grams of fruit/kloc-every day.

3, fish, shrimp, meat, eggs (meat including livestock meat, poultry meat and internal organs).

Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins. They have different nutrient contents. Should eat 150~200 grams every day.

4. Milk and legumes

Milk mainly includes fresh milk powder and so on. Besides being rich in high-quality protein and vitamins, it has high calcium content and high utilization rate, and is an excellent source of natural calcium. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250 ~ 500g of fresh milk and eat 50 ~100g of beans and bean products every day.

5. Oils and fats

Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day.