Thesis on National Unified Appraisal of Vocational Skills for Senior Nutritionists (National Vocational Skills Level 1) Article title: There is no bad food, only bad meals Name: XXX ID number: XXX Province and city: XXX Work unit: XXX There is no bad food, only bad meals Unit: XXX Name: XXX Summary: Any food that can provide the nutrients our body needs can be said to be good food. However, it is not just about eating good food that you can eat healthily. Good food must also be paired with a proper, reasonable and balanced meal arrangement, so that you can eat healthily and eat healthily. Today's social economy is prosperous and people's lives are affluent. The requirements for food have increased. It is not just limited to filling the stomach, but through careful selection of materials and proper processing, it must not only taste delicious, but also be delicious. Eat nutritiously and healthily. As the pace of society becomes faster and the pace of life becomes increasingly tense, poor eating habits and poor meal arrangements are often the main causes of "urban civilization diseases". Knowing how to choose good foods and adhering to a reasonable and balanced meal arrangement is the way to health we pursue. Keywords: food, nutrition, health, balanced diet 1. Food and diet There are many types of human food. Different foods have different nutrients. The nutrients contained in each food cannot be comprehensive. The human body can only eat more by eating more. Plant food to get the various nutrients you need. Therefore, it can be said that the human body obtains nutrients from food and converts them into its own nutrition through metabolism. Some nutrients in food can only be used by the human body after they are transformed into each other in the body. Therefore, any food that can provide the nutrients our body needs can be said to be a good food. As for whether food is "good" or "bad", I personally think that it is only reflected in the personal life of the eater. Any food contains different ingredients and different contents of nutrients, which are beneficial to the human body. So generally speaking, there is no bad food. Food and meals are two completely different words. They have completely different concepts, but they are inseparable. If you want to use "good" and "bad" to measure and judge them, I personally feel that it is one-sided. Because some foods that are considered “good” may be “bad” to some consumers. For example, many tonics such as ginseng and deer antler can cause symptoms such as elevated blood pressure, nasal or gum bleeding, chest tightness, and abdominal distension for some people. 1 Therefore, it is "bad" for some consumers, but it is indeed "good" for most people. Another example is gout patients. Due to the effects of the disease, they must not ingest nuclear-containing foods. Protein foods such as animal organs, poultry and fish, etc. However, these foods are often essential sources of daily nutritional intake for the general public. 2 Not to mention anything else, this is true even for animal fats that are recognized by modern people to easily cause arteriosclerosis, coronary heart disease, and stroke. For example, fat meat is a very good food for people in the age of natural disasters in our country and for some people with insufficient energy intake. Nutritious food can compensate for a series of symptoms caused by insufficient energy intake, improve people's working ability and prevent disease immunity, so fat is a good food for this group of people; while fat is good for people with excess energy. Generally speaking, it should be avoided. Another example is that a high-protein diet was a desirable high-end nutritious food in the era of "branch vegetables instead of grains" a few decades ago, but it must be controlled for modern people with overnutrition and patients with kidney and liver diseases. Of course, these are just one or two examples, but it is undeniable that “good” and “bad” food are relative terms, not absolute. Diet is not the case. It is composed of a variety of different types of food. It is mainly a dietary arrangement that aims to provide appropriate amounts of various nutrients that the human body needs every day. This is what we call a "reasonable diet." On the contrary, whether it is overnutrition or undernutrition, it is regarded as a "bad diet" or "poor diet". According to data from the Food Nutrition Pagoda 3 of my country's "Chinese Nutrition Society", adults need to eat approximately 250g to 400g of cereals, potatoes and miscellaneous beans, 300g to 500g of vegetables, and 200g to 400g of vegetables every day. Fruits, 50g to 75g of livestock, poultry, and meat, 75g to 100g of fish and shrimp, 25g to 50g of eggs, 30g to 50g of soybeans and nuts, 300g of milk and dairy products , fats and oils should be controlled between 25 grams and 30 grams, salt should be controlled within 6 grams, plus 1,200 ml of water and 6,000 steps of physical activity to achieve the goal of a balanced diet. Since "food" and "meal" are so inseparable, how to choose food and how to make a reasonable and balanced meal arrangement are issues that we cannot ignore. More than 2,000 years ago, the Yellow Emperor's Internal Classic proposed the dietary pattern of "the five grains are for nourishment, the five fruits are for help, the five livestock are for benefit, and the five vegetables are for supplementation. The smells are combined and taken to nourish the essence." This is the dietary pattern based on the practice of our ancestors. The nutritional theory formed by summarizing experience is still praised by domestic and foreign nutritionists, who believe that this is an ideal nutritional model and should be promoted. 4 In other words, since the nutritional components of various foods have their own characteristics and corresponding nutritional values, when organizing meals, various foods must be properly matched to meet the nutritional needs of the human body.

2. Food selection skills Although any food is good food, we still need to know how to make choices in order to provide appropriate and comprehensive nutritional needs for a reasonable and balanced diet. During the transportation, storage and sales process of food, due to various reasons, it may be subject to various contaminations, leading to hygienic problems and ultimately affecting human health. Therefore, we need to learn and master certain food hygiene knowledge to reduce Dangers of food contamination. 5 basic tips for choosing food: (1) Basic principles 1. Do not buy food that is not properly protected. 2. Don’t buy unusual foods. 3. Pay attention to the expiry date and storage method on the packaging label. 4. Not eating from time to time, especially fruits and vegetables. 5. Choose a reputable supplier. (2) Selection of various types of food 1. Fish (1) No peculiar smell (2) Fish eyes should be shiny (3) Fish gills should be bright red (4) Muscles should be elastic, shiny, and brightly colored (5) Skin It should be moist, without tatters, and the mucus should not be turbid (6) The fish scales should be tight and not easy to fall off. 2. Meat (1) The color should be bright and normal, beef is dark red, mutton is pink, pork is light pink, and the fat is all Creamy or white. (2) The smaller the animal, the better. The best meats in daily life are shrimp, fish, goose, duck, and chicken, followed by mutton, pork, and beef (3) When you touch the muscles, they feel dry, sticky, and elastic (4) Surface No bruise color (5) No peculiar smell 3. Poultry (1) The breasts are plump and soft (2) The muscle surface has no bruises and is elastic (3) The legs are easy to bend (4) The fat is white to yellow (5) There should be no peculiar smell. 4. Vegetables (1) should be eaten according to the season and not eaten from time to time. (2) Green leafy vegetables should be green, and the leaves should be crisp and tender, and should not be browned. (3) For broccoli and lettuce, the inside should be firm and do not choose those with the outer skin peeled off. (4) Beans should be crisp and firm, without wrinkles. (5) Basically choose rhizomes that are heavy and solid, with bright colors and no stains on the skin. 5. Fats (cooking oils) are synthesized from glycerol and fatty acids. Fatty acids can be divided into: (1) Saturated Fatty Acid (2) Monounsaturated Fatty Acid (3) Polyunsaturated Fatty Acid ( Polyunsaturated Fatty Acid) 6 Most saturated fatty acids come from animal fats and meats, whole milk, egg yolks and some vegetable oils such as coconut oil and palm oil. They will increase blood cholesterol levels and should be consumed as little as possible. Monounsaturated fatty acids mostly come from vegetable oils, which can reduce harmful cholesterol in the blood and leave beneficial cholesterol behind. They can be consumed in moderation. Polyunsaturated fatty acids come from fish and most vegetable oils and can help reduce blood cholesterol levels, so they are suitable for cooking, but the portion size must be appropriate. However, having the right foods does not mean that the goal of a balanced diet has been achieved. A balanced diet is a comprehensive concept with different contents and requirements under different circumstances. A reasonable and balanced diet requires that the types and amounts of nutrients in the diet are balanced and reasonable, and suitable for the physiological needs of the eater's body. The nutritional combination of food is undoubtedly the most important part. 3. Nutritional Pairing Food is a kind of living thing, so it is inevitably affected by factors such as region and season, resulting in improper food compatibility. In this way, there will be nutritional deficiencies in the diet, with excess, insufficient, or even lack of certain nutrients. Over time, this improper combination of meals will lead to physiological disorders or diseases in the human body. Long-term practice and research have proven that there is no single food in the world that can fully meet the human body's needs for various nutrients. For example, breast milk is an ideal food for babies, but the nutrients it contains are not complete and must be supplemented by other supplementary foods. (1) A reasonable mix of coarse and fine grains

The mix of fine grains has two meanings: First, eat more traditional coarse grains, that is, cereals and miscellaneous beans other than fine grains such as rice and flour, including millet, Sorghum, corn, buckwheat, oats, barley, adzuki beans, mung beans, kidney beans, etc.; secondly, in view of the fact that the main body of cereal consumption at present is polished rice and white flour with high processing precision, it is necessary to appropriately increase some rice noodles with low processing precision. The reasonable combination of different types of grains and their processing can improve nutritional value. For example, cereal protein has low lysine content, which is its limiting amino acid; legume protein is rich in lysine, but has low methionine content, which is its limiting amino acid. If cereals and legumes are used together, their respective limiting amino acids will complement each other, thus greatly improving the physiological effects of their proteins. 7 A reasonable mix of coarse and fine grains can improve the flavor of food, help complement various nutrients, and also improve the nutritional value and utilization of food. (2) Reasonable mix of staple and non-staple foods

Staple foods refer to grain crops containing mainly carbohydrates; non-staple foods are mainly animal and plant foods, each of which has its own characteristics in terms of nutritional value and sensory properties. Staple food can provide the main heat energy and protein, while non-staple food can supplement high-quality protein, inorganic salts and vitamins. Therefore, if you carry out an appropriate combination of non-staple food, such as adding fish, meat, eggs and beans, the nutritional value of the staple food can be greatly improved. Of course, if the flavor is improved through proper cooking and processing, its nutritional value and human body absorption and utilization will also be significantly improved.

(3) Reasonable mix of meat and vegetarian food

Meat food refers to meat, fish, eggs, milk and their products, which are rich in protein, fat and various inorganic salts. In particular, animal livers are rich in fat-soluble vitamins, B vitamins and trace elements. Appropriate consumption can improve the nutritional deficiencies of vitamin A, vitamin B2 and other conditions of our residents. 8 Vegetarian food mainly refers to various vegetables, fruits and beans. Vegetables are rich in vitamins, minerals, dietary fiber, etc.; fruits are rich in carbohydrates, citric acid, malic acid, pectin and other substances. The carbohydrates are mainly glucose, fructose, sucrose, and most of these sugars are polysaccharides. , can be directly absorbed by the human body, so the carbohydrates in fruits are easily absorbed by the human body; beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B1, vitamin B2, niacin, etc. 9 Therefore, when cooked together, the finished product is delicious and fragrant. It is not only nutritious, but also increases appetite and is beneficial to digestion and absorption. (4) Acid-base combination The working people of our country have left behind a rich food culture in their long-term struggle with nature, which needs to be discovered and improved using modern scientific theories and technologies. For example, some areas in the south pay attention to eating eel and lotus root together. It turns out that eel contains mucin and mucopolysaccharides, which can promote protein absorption and utilization. It is also rich in complete protein and is an acidic food. Lotus root is rich in special amino acids such as asparagine and tyrosine, as well as vitamins B12 and Vitamin C is an alkaline food. This acid and alkali, together with the complementary nutrients contained in the two, play a very good role in maintaining the body's acid-base balance. In fact, many of the cooking habits that our people have formed over a long period of time are a combination of acidic foods and alkaline foods. Generally speaking, animal foods are acidic, while plant foods such as green leafy vegetables are alkaline. The benefits of the combination of these two types of food to the human body are obvious, and this is also the advantage of the combination of meat and vegetables. Therefore, some Western scientists are trying their best to promote Chinese food combinations and cooking methods. Today, when society is relatively rich in materials and the level of science and technology is improving day by day, how to eat more scientifically or more beneficial to health is a topic that people are currently paying attention to. Some people summarize the current pursuit of people's diet into four characteristics: "eating miscellaneous food", "eating coarse food", "eating wild food" and "eating vegetarian food". From a nutritional point of view, these four characteristics should still be combined and matched reasonably, because each type of food has its own characteristics, advantages and disadvantages. We should make full use of the respective characteristics and advantages of various foods to make combinations, so as to make them complementary. There is a lack of perfection. This is more in line with people's needs for various nutrients. For middle-aged and elderly people, a reasonable combination is more important. 4. The basic structure of the diet combined with the types of today’s dietary structure can be divided into the following categories: (1) Japanese dietary pattern (the first type) – animal food consumption is balanced, and the intake of protein, fat, and energy basically meets nutritional requirements. . This dietary structure is mainly represented by Japan. However, due to the influence of Western culture after World War II, animal foods have increased year by year and carbohydrate intake has continued to decrease, leading to malignant tumors, which are currently the number one cause of death. (2) Dietary patterns in economically developed countries (the second type) – The main characteristics of this type are “three highs and one low”, that is, high protein, high energy, high fat, and low dietary fiber. This kind of dietary structure mainly exists in Western countries. It is precisely because of this dietary structure that cardiovascular and cerebrovascular diseases are one of the main causes of death in these countries. (3) Oriental dietary pattern (the third type) – Insufficient intake of animal food, less protein and fat, but the energy can basically meet the needs of the human body, and the quality of the diet is not high. In Asian and African countries represented by China, the main problem caused by this dietary feature is nutritional deficiencies. 10 (4) Mediterranean dietary pattern – Mainly found in coastal countries around the Mediterranean such as Spain, Italy, Greece, etc., eating a lot of seafood, fresh vegetables, less red meat, olive oil (unsaturated fatty acids), and regular drinking of moderate amounts of wine. Meets nutritional requirements and reduces the risk of cardiovascular disease among citizens. It can be seen from this that it is not advisable to eat only meat and vegetables, because it will cause nutritional imbalance in the body, which will lead to various diseases and damage health. Only a reasonable combination of meat and vegetables can provide more comprehensive nutrients. 5. Conclusion With the rapid development of social economy, the living standards of our people have continued to improve, and their requirements for food have increased, which is not just limited to filling their stomachs. The disadvantages of a diet that is high in animal protein, high fat, low in vegetables, and low in staple foods such as fish, poultry, and meat have become increasingly apparent, leading to the rise of "urban civilization diseases" such as obesity-centered hypertension, hyperlipidemia, cardiovascular and cerebrovascular diseases, and diabetes. The incidence rate has increased dramatically, which is closely related to poor eating habits. These diseases and their complications have become the main killers threatening human health today. Therefore, it is not an exaggeration to say that “civilizational diseases” are diseases caused by eating. Therefore, our country’s top priority should be to rationally adjust the diet structure and provide a nutritious and balanced diet, thereby reducing the incidence of “urban civilization diseases”. How can we eat healthily, eat healthily, and adhere to a reasonable and balanced meal arrangement? This is the way to health we pursue. Our country is a multi-ethnic country. The living habits and conditions of various regions and ethnic groups are different. It is not necessary and impossible to formulate a single dietary pattern. Instead, we should gradually adopt reasonable dietary patterns based on inheriting the habits of various ethnic groups and local customs. Make the dietary structure more complete and reasonable. I hope everyone can follow the principle of "balanced diet", enjoy delicious food, enjoy health, and enjoy life.

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