1, what is a balanced diet?

Balanced diet is also called reasonable diet or healthy diet. Refers to the diet that fully meets the dietary nutrient intake standard; Secondly, the intake of various nutrients from food can establish a balanced relationship in physiology: that is, the proportion of the three thermogenic nutrients should be balanced; The ratio between energy metabolism and vitamins closely related to it should be balanced; The proportion of essential amino acids in protein should be balanced; The proportion of monounsaturated fatty acids, polyunsaturated fatty acids and saturated fatty acids should be balanced; The proportion between digestible carbohydrates and indigestible dietary fibres should be balanced; The ratio between calcium and phosphorus should be balanced; The proportion between acidic food and alkaline food should be balanced; The proportion between animal food and plant food should be balanced. This kind of diet, which can balance substance metabolism and energy metabolism, is called a balanced diet. Only when people eat this kind of diet will it be beneficial to the normal growth and development of children, the strong physique of adults and the health and longevity of the elderly.

2, the principle of scientific collocation of diet

The scientific collocation of diet (also known as compiling recipes) is to embody the concept of reasonable nutrition and balanced diet in the matched diet. Scientific collocation should consider two principles, the principle of energy metabolism balance and the principle of material metabolism balance.

First of all, let's talk about the principle of energy metabolism balance. We should determine the daily total energy intake of users of this recipe according to their age, gender and labor (work) intensity, that is, find out the standard of heat energy intake, and rationally distribute the three nutrients (protein, fat and carbohydrate) according to the total energy. In the general population, the distribution of heat energy of the three nutrients is11%-14% for protein, 25%-30% for fat and 60%-70% for carbohydrate. Then, according to the person's daily total energy intake, the daily weight of protein, fat and carbohydrate is calculated.

Secondly, let's talk about the principle of substance metabolism balance. It is also necessary to determine the intake of other nutrients related to a day according to the age, gender and labor (work) intensity of the users of recipes, that is, to find out the intake standards of vitamins and minerals, and then determine what foods to take these nutrients from. These are the scientific collocation of meals.

3. Eight principles of dietary guidelines for China residents.

China residents' specific requirements for a reasonable diet are summarized as the following eight principles by the China Nutrition Society:

(1) the food is diverse, mainly cereals;

(2) Eat more vegetables, fruits and potatoes;

(3) Often eat milk, beans or their products;

(4) Eat fish, poultry, eggs and lean meat regularly, and eat less fat and meat oil;

5] Food intake and physical activity should be balanced to maintain a suitable weight;

[6] Eat a light and low-salt diet;

Once drinking should be limited;

(8) Eat clean, hygienic and non-perishable food.

4. Balanced Diet Pagoda

In order to make reasonable nutrition and balanced diet understandable to the general public, and to make the written dietary guidelines for China residents physical and graphical, countries all over the world have put forward their own "food pyramids" one after another. According to "Dietary Guidelines for China Residents", China Nutrition Society arranges foods in the form of pagodas according to different types, status and weight, and becomes a balanced dietary pagoda for China residents, which serves as the basis for people to buy food every day. See figure

The pagoda of balanced diet is divided into five layers, and the bottom of the pagoda is 300-500 g (6 Liang-1kg) of cereal, which is the most ideal and economical source of heat energy for the body. The daily normal heat energy required by China people is 9204.8-16736 kj (2200-4000 kcal), of which 70% of the heat provided by carbohydrates is appropriate.

The second layer is fruits and vegetables, of which vegetables are 400-500g (8 Liang-1kg) and fruits100-200g (2-4 Liang), which mainly provide dietary fibres and vitamins A, D, C and carotene for human body. Vegetables and fruits are also an important source of inorganic salts such as calcium, potassium, magnesium, sodium and steel.

The third layer is animal food such as livestock, poultry, meat, eggs, fish and shrimp, among which 50-100g of livestock, poultry and meat, 50g of fish and shrimp (1-2) and 25-50g of eggs (0.5-/kloc). However, the cholesterol content in the internal organs of livestock and poultry is high, so it should be limited when eating. Egg is also the source of high-quality protein, and its protein conversion rate is second only to milk. Egg yolk also contains more vitamins A, D, B 1, B2 and inorganic salts such as iron, phosphorus and calcium.

The fourth layer is milk and dairy products, beans and bean products, in which milk and dairy products 100g(2 Liang), beans and bean products 50g( 1 Liang). Milk contains complete nutrients, and the composition ratio is appropriate, which is most suitable for human absorption. It is the main source of vitamins A, D, B2, calcium, phosphorus, etc. protein of milk belongs to high-quality protein. Legume protein is also a high-quality protein, and it is rich in lysine, which is a good natural complementary food to cereal with milk.

The top of the fifth-floor pagoda is 25g(0.5 taels) of fat. Adults in China can basically meet their needs by eating about 50g of fat every day through balanced food. After deducting the fat from livestock meat, dairy products and other foods, they only need about 25g of pure fat.

This paper mainly introduces reasonable nutrition, the classification and physiological function of nutrients, and the food sources of various nutrients; It also introduces the scientific collocation of balanced diet and diet, the eight principles of dietary guidelines for China residents and the pagoda of balanced diet for your reference.

Let's put it in a popular way:

That is breakfast: eat like the emperor, that is, mainly nutrition;

Chinese food: if you want to eat like a civilian, that is to say, you should be full, and you don't need to be very good.

Dinner: Eat like a beggar. As the name suggests, beggars eat badly, or even don't eat. Nutritionists tell us that there are three basic nutrients in balanced nutrition: protein, carbohydrate and fat. In addition, there are vitamins, minerals, cellulose and so on. Usually, the following nine nutrients are listed as essential nutrients, and their main food sources are:

1. protein: poultry, meat, fish, beans, eggs, cheese, nuts, melon seeds, etc.

2. Carbohydrates (sugar): cereals, potatoes, corn, dried beans, sugar, etc.

3. Fat: cooking oil (including butter, margarine, etc.), fat meat, sausage, nuts, melon seeds, peanuts, etc.

4. Vitamin A: animal liver, carrots, tomatoes, sweet potatoes, green leafy vegetables, cream, etc.

5. Vitamin C: cauliflower, citrus, papaya, mango, strawberry, cabbage, potato, tomato, green leafy vegetables, etc.

6. Vitamin B 1: lean meat, nuts, coarse grains, main and non-staple foods (such as coarse bread and fortified cereals), etc.

7. Vitamin B2: animal liver, milk, yogurt, green leafy vegetables, coarse grains, food products, etc.

8. Calcium: milk, yogurt, sardines, boned salmon, meat rolls, vegetables, mustard, radish leaves, etc.

9. Iron: beef and mutton, animal liver, green leafy vegetables, dried beans, green beans, coarse grain products, etc.

Balanced nutrition is the most beneficial to health. Generally speaking, every meal should be based on 50% grains, including rice, millet, corn, flour and potatoes. Vegetables and fruits account for about 20%, of which vegetables account for 3/4 and fruits1/4; Bean products are rich in protein and vitamins, which should be eaten every day, accounting for about15% of the total intake; Meat and eggs, including fish, chicken, pork (lean meat), beef and eggs, account for about 5% of the total intake; The remaining 10% should be mainly dairy products, fat and sugar, seeds and hard-shelled fruits can provide beneficial fat, and honey and unrefined sucrose are the best sugary foods.

As can be seen from the above sources of various nutrients, the essential nutrients for the human body can only be obtained through a variety of foods. Therefore, in addition to flour and rice, it is best to eat miscellaneous grains (such as potatoes) as the daily staple food. Non-staple food should be well-prepared, and half of vegetarian dishes should be green leafy vegetables. If possible, milk and fruits should be supplemented. In this way, it is easy to get comprehensive and balanced nutrition if the diet is diversified and not partial eclipse.

Of course, it is not absolute not to be partial to food. For example, strong mental workers can supplement their brains with food, and eat more animal foods such as milk, eggs, animal hearts, livers and brains. They need to contain protein, essential amino acids, phospholipids, iron, calcium, phosphorus and vitamins, which are of great significance to the development and health care of the brain. There are also brain-nourishing foods in plants. Soybeans and corn are the first choice. Soybeans are rich in plant protein, and corn is rich in fat, calcium, phosphorus, iron and other inorganic salts and glutamic acid, which can promote the metabolism of brain cells. In addition, fruits such as dates and walnuts also contain high levels of protein, sugar and phosphorus, which can nourish the brain.