As the saying goes: "Food is the most important thing for the people", it can be seen that the diet in daily life has a vital impact on our health. However, in life, we are often busy with work and study, and we know little about the correct dietary guidelines. We often don't understand the nutrition of food and pay attention to the collocation of food, which leads to the loss of nutrition, unhealthy diet and even illness. Therefore, each of us should pay more attention to our usual diet and have a full understanding, so that we can eat healthily and live happily.

First of all, food should be diversified and mainly cereal. There are many kinds of human foods, and the nutrients contained in all kinds of foods are not exactly the same. A balanced diet must consist of a variety of foods in order to meet the human body's demand for various nutrients and achieve the purpose of reasonable nutrition and health promotion. Therefore, people should be encouraged to eat a wide range of foods. Cereals are the main part of China's traditional diet. With the development of economy and the improvement of living standards, people tend to eat more animal food. According to the results of 1992 national nutrition survey, the consumption of animal food has exceeded that of cereal in some wealthy families. This "westernized" or "affluent" diet provides too much energy and fat, while the dietary fiber is too low, which is unfavorable for the prevention of some chronic diseases. The idea of giving priority to grain is to remind people to keep the fine tradition of China's diet and prevent the disadvantages of developed countries' diet. In addition, we should pay attention to the combination of thickness and often eat some coarse grains and miscellaneous grains. Don't grind rice and wheat too fine, otherwise, most of the nutrients and dietary fiber contained in the grain surface will be lost to the bran.

Besides, you should eat milk, beans or their products every day. Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended supply on average. Many infants in China also suffer from rickets, which may be related to dietary calcium deficiency. A large number of studies show that calcium supplementation for children and adolescents can improve their bone density, thus delaying their age of osteoporosis; Supplementing calcium to the elderly can also slow down the rate of bone loss. Therefore, we should vigorously develop the production and consumption of milk. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects of excessive meat consumption in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products.

Eat more vegetables, fruits and potatoes. Vegetables and fruits are rich in vitamins, minerals and dietary fiber. There are many kinds of vegetables, including leaves, stems, flower moss, solanaceous fruits, fresh beans, edible fungi and so on. Different varieties contain different nutrients, even a great disparity. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin B2, vitamin C, folic acid, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. Potatoes are rich in starch, dietary fiber and various vitamins and minerals. In recent ten years, China residents have eaten less and less potatoes, so they should be encouraged to eat more potatoes. A diet rich in vegetables, fruits and potatoes plays a very important role in protecting cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.

Eat proper amount of fish, poultry, eggs and lean meat, and eat less fat and meat oil. Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the content of lysine is higher, which is beneficial to supplement the deficiency of lysine in plant protein. Iron in meat is easily absorbed and utilized by human body, and unsaturated fatty acids contained in fish, especially marine fish, can reduce blood lipid and prevent thrombosis. Animal liver is rich in vitamin A, vitamin B 12, folic acid and so on. However, some organs, such as the brain and kidneys, contain quite high cholesterol, which is unfavorable for preventing cardiovascular diseases. The average intake of animal food in a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health. Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity and is a risk factor for some chronic diseases, so we should eat less. At present, pork is still the main meat of our people, and its fat content is high, so lean pigs should be developed. Animal foods such as chicken, fish, rabbit and beef are high in protein and low in fat, and the energy produced is much lower than that of pork. We should strongly advocate eating these foods and appropriately reduce the proportion of pork consumption.

Food intake and physical activity should be balanced to maintain a proper weight. Food intake and physical activity are two main factors to control weight. Food provides human energy, while physical activity consumes energy. If the food intake is too large and the activity is insufficient, the excess energy will accumulate in the body in the form of fat, that is, the weight will increase with time; On the contrary, if the food intake is insufficient and the amount of labor or exercise is too large, it will cause emaciation due to insufficient energy, leading to a decline in labor ability. So people need to keep a balance between food intake and energy consumption. For mental workers and people with less activity, we should strengthen exercise and take appropriate exercise, such as brisk walking, jogging and swimming. For thin children, food intake and oil intake should be increased to maintain normal growth and development and appropriate weight. Being overweight or underweight is unhealthy, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis. The energy intake and distribution of three meals a day should be reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.

The diet is light and salt-free Eating a light and salty diet is good for health, that is, don't eat too greasy and salty food, don't eat too much animal food and fried and smoked food. At present, the oil intake of urban residents is getting higher and higher, which is not conducive to health. The salt intake of Chinese residents is too high, and the average value is more than twice that recommended by the World Health Organization. Epidemiological investigation shows that sodium intake is positively correlated with the incidence of hypertension, so it is not appropriate to use too much salt. The World Health Organization recommends that the amount of salt per person per day should not exceed 6 grams. The sources of dietary sodium include high-sodium foods such as soy sauce, pickles and monosodium glutamate and processed foods containing sodium. We should form the habit of eating less salt from an early age.

Alcohol should be restricted. People often drink on holidays and social occasions. High alcohol contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, lead to a variety of nutrient deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. , and may lead to an increase in accidents and violence, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low-alcohol wine. Teenagers should not drink alcohol.

When eating clean, hygienic and non-perishable foods, we should choose foods with good appearance, no pollution, no impurities, no discoloration and odor, which meet the hygiene standards, and strictly control oral diseases. Pay attention to the sanitary conditions when eating, including the dining environment, tableware and the health and hygiene of the supplier. Group dining should advocate separate meals to reduce the chance of disease transmission.

Therefore, we should develop good eating habits, form a good concept of diet, pay attention to diet in daily life, get nutrition from diet and eat healthily. Friends who love life, let's work together to have a long-term healthy constitution!

2. Relationship between food nutrition and health: Nutrition refers to the function of the human body to absorb necessary substances from the outside to maintain life activities such as growth and development. The modern scientific definition of health is the dynamic balance between body, natural environment and social environment, and the perfect state of body, spirit and society. Nutrition is closely related to health. Reasonable nutrition can improve health; Malnutrition can damage health and lead to diseases. If you are ill, you can't call it health.