The first is a comprehensive balance, that is, eating everything without being picky or partial. As we all know, no single natural food can provide all the nutrients the human body needs. Therefore, a reasonable diet must consist of a variety of foods to achieve the purpose of a balanced diet. Food can be divided into five categories according to its ingredients. The first category is cereals and potatoes, which mainly provide carbohydrates, proteins and B vitamins and are the main source of heat energy in Chinese diets. The second category is animal foods, such as meat, poultry, eggs, fish, milk, etc., which mainly provide protein, fat, minerals, vitamins A and B, and essential fatty acids. The third category is soybeans and their products, which mainly provide protein, fat, fiber, minerals and B vitamins. The fourth category is vegetables and fruits, which mainly provide fiber, minerals, vitamin C and carotene. The fifth category is pure heat energy foods, including animal and vegetable oils, various edible sugars and alcohol, which mainly provide heat energy and essential fatty acids. Nutritionists recommend: 1. Appropriately increase animal foods to increase dietary protein quantity and quality, but avoid excess. 2. Change the animal food structure based on pork, increase the intake of poultry such as chickens and ducks, aquatic products and dairy, and prevent excess fat, especially saturated fat. 3. Increase your intake of soy products to improve the quantity and quality of dietary protein. 4． Stabilize the intake of grain and maintain my country’s fine tradition of “grains as nourishment”, but limit the intake of sucrose to prevent excessive calorie intake. 5． To ensure vegetable intake, it is best to consume about 500 grams of various vegetables per person per day to ensure the source of certain vitamins, minerals, and fiber. 6． Edible fungi should be included in the dietary structure because they contain high protein, a suitable proportion of essential amino acids, and a variety of trace elements, which can improve the body's immune function. The diet should be varied and there should be no partiality. The elderly should pay attention to eating more beans and soy products, dairy, lean meat, dried shrimps, eggs, kelp and vegetables. Don't eat too salty or too sweet. The average daily salt intake is 10 grams (5 grams for patients with hypertension). A partial eclipse can lead to a variety of nutrition-related diseases. Excessive intake of animal fat, salt and sugar, but a lack of fresh vegetables and fruits, is often a risk factor for hypertension, coronary heart disease and stroke. When choosing food, pay attention to freshness, try to eat it within one day after cooking, and eat less overnight food, even if you have a refrigerator. Pay attention to the storage of grain and dried fruits to avoid mildew. When purchasing packaged cooked food, you should pay attention to the shelf life and factory date on the packaging bag. Maintain the characteristics of the Chinese diet that is mainly based on plant foods, supplemented by animal foods, and the source of heat energy is mainly grain, and avoid the disadvantages of excessive fat and high heat energy caused by the dietary patterns of Western countries. The second is moderation. Being too fat or too thin is bad for your health. Previous health care experience has put forward the idea of ??"not eating enough", the purpose of which is to have a moderate diet, appropriate hunger and satiety, and adapt the intake and consumption of nutrients such as heat energy and protein to avoid obesity or weight loss. Frequently weighing yourself is a common way to gauge whether your diet is appropriate. The third is that the three meals must be reasonable. It is necessary to establish a reasonable diet system, avoid overeating, and encourage not to eat or eat less snacks. It is more appropriate for the energy distribution of each of the three meals a day to be such that breakfast accounts for 30% of the total energy throughout the day, lunch accounts for 40%, and dinner accounts for 30%. Some people have tested that consuming 2,000 calories of food once every morning has little effect on body weight; while consuming so many calories of food in the evening will increase weight. Someone has also done such an experiment. Two groups of people ate the same food. One group ate at 7 o'clock in the morning; the other group ate at 5:30 in the afternoon (each person only ate one meal a day). As a result, people who ate in the morning generally lost weight. However, people who ate at 5:30 pm continued to gain weight. In addition, scientists also found that the number and time of meals have a great impact on serum cholesterol levels. Multiple meals can maintain serum cholesterol at a low level. For the same amount of cholesterol-rich foods, blood cholesterol levels are lower when the meals are divided into 8 times than when the meals are divided into 3 times; and the blood cholesterol level is lower when the meals are divided into 6 times than when the meals are divided into 1 meal. In current daily life, we are busy with work during the day, have a sloppy breakfast and lunch, and have a family reunion in the evening. Chicken, duck, fish, meat, and eggs are all on the table. 70% of the day's caloric intake is concentrated at dinner, which causes blood lipids to rise sharply. Causes arteriosclerosis and coronary heart disease. In addition, after middle age, the body's ability to process sugar decreases, which is manifested by decreased glucose tolerance, and excessive concentration of calories in dinner intake, which can easily induce diabetes. According to surveys, diabetes is rare before the age of 40. After the age of 40, the incidence of diabetes increases by about 10% for almost every 10 years of age. The survey also found that the incidence of diabetes among urban residents is significantly higher than that among farmers. This result is partly related to the bad eating habits of urban residents who "eat less for breakfast, eat poorly for lunch, and have too much food and wine for dinner." Therefore, nutritionists at home and abroad advocate: satisfying breakfast, eating a good lunch, and moderating dinner are indeed very important health care measures. Fourth, don’t eat too oily or too full snacks at night. As the saying goes, "Don't eat too much delicious food, as gluttony will make you sick." This saying has scientific truth. Overeating, especially eating a large amount of fatty meat, ribs, fat chicken, fat duck and other high-protein and high-fat foods, especially eating late snacks before going to bed, will cause the body's pancreatic exocrine secretion to be overactive and pancreatic juice to overflow; at the same time, , overeating will cause congestion of the stomach and duodenal mucosa and edema of the duodenal papilla, causing the pancreas to digest itself, causing acute hemorrhagic annular pancreatitis. Patients often go into shock due to severe pain, and some die before being rescued in time.

During festivals, weddings and funerals, you should not be gluttonous. You should also exercise moderation in your daily diet. You should exercise appropriately after eating. Especially after eating snacks at night, it is best to rest before going to bed to prevent accidents.