1.

Diverse Food, Mainly Cereals Human food is diverse, and the nutrients contained in various foods are not exactly the same.

Except for breast milk, no natural food can provide all the nutrients necessary for the human body.

A balanced diet must be composed of a variety of foods to meet the body's needs for various nutrients, achieve reasonable nutrition, and promote health.

Therefore, we should encourage people to widely eat a variety of foods.

A variety of foods should include the following five categories: Cereals and potatoes: Cereals include rice, noodles, and miscellaneous grains, and potatoes include potatoes, sweet potatoes, cassava, etc., which mainly provide carbohydrates, protein, dietary fiber, and B vitamins.

Animal foods: including meat, poultry, fish, milk, eggs, etc., mainly provide protein, fat, minerals, vitamin A and B vitamins.

Beans and their products: including soybeans and other dry beans, which mainly provide protein, fat, dietary fiber, minerals and B vitamins.

Vegetables and fruits: including fresh beans, roots, leafy vegetables, eggplant fruits, etc., mainly providing dietary fiber, minerals, vitamin C and carotene.

Pure thermal energy foods: including animal and vegetable oils, starch, edible sugar and alcohol, which mainly provide energy. Vegetable oils can also provide vitamin E and essential fatty acids.

Cereal food is the main body of traditional Chinese diet.

As the economy develops and life improves, people tend to eat more animal foods.

According to the results of the 1992 National Nutrition Survey, the consumption of animal foods has exceeded the consumption of cereals in some wealthier households.

This "Westernized" or "rich" diet provides too much energy and fat, but too little dietary fiber, which is detrimental to the prevention of some chronic diseases.

The purpose of proposing grain-based meals is to remind people to maintain the good traditions of our country’s diet and prevent the disadvantages of developed countries’ diets.

In addition, pay attention to the combination of thickness and thickness, and often eat some whole grains, miscellaneous grains, etc.

Do not grind rice and wheat too finely, otherwise most of the vitamins, minerals and other nutrients and dietary fiber contained in the surface layer of the grains will be lost into the bran.

2.

Eat more vegetables, fruits and potatoes. Vegetables and fruits are rich in vitamins, minerals and dietary fiber.

There are many types of vegetables, including plant leaves, stems, flower moss, eggplant fruits, fresh beans, edible mushrooms, etc. The nutrients contained in different varieties are not the same, and even vary widely.

The vitamin content in dark vegetables such as red, yellow and green exceeds that of light-colored vegetables and ordinary fruits. They are carotene, vitamin B2, vitamin C and folic acid, minerals (calcium, phosphorus, potassium, magnesium, iron), dietary fiber and

Primary or important source of natural antioxidants.

The content of vitamins and some trace elements in some fruits is not as good as that of fresh vegetables, but fruits contain more glucose, fructose, citric acid, malic acid, pectin and other substances than vegetables.

Red and yellow fruits such as fresh dates, citrus, persimmons and apricots are excellent sources of vitamin C and carotene.

Wild fruits developed in my country in recent years, such as kiwi, prickly pear, sea buckthorn, black currant, etc., are also rich sources of vitamin C and carotene.

Potatoes are rich in starch, dietary fiber and a variety of vitamins and minerals.

Chinese residents have eaten less potatoes in the past decade and 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 disease in children and preventing certain cancers.

3.

Eat milk, beans or their products every day. In addition to being rich in high-quality protein and vitamins, milk has high calcium content and high utilization rate. It is an excellent source of natural calcium.

The dietary calcium provided by Chinese residents is generally low, reaching only about half of the recommended supply on average.

There are also many infants and young children with rickets in our country, which may be related to insufficient dietary calcium.

A large number of studies have shown that calcium supplementation for children and adolescents can increase their bone density, thereby delaying the age at which they develop osteoporosis; calcium supplementation for the elderly may also slow down the rate of bone loss.

Therefore, milk production and consumption should be vigorously developed.

Beans are a traditional food in my country and are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B1, vitamin B2, niacin, etc.

In order to increase the protein intake of the rural population and prevent the adverse effects of excessive meat consumption in cities, the production and consumption of beans, especially soybeans and their products, should be vigorously promoted.

4.

Eat appropriate amounts of fish, poultry, eggs, and lean meat regularly, and eat less fatty meat 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 body needs, and the lysine content is higher, which is helpful to supplement the lysine deficiency in plant protein.

The iron in meat is easily absorbed and utilized by the body. The unsaturated fatty acids contained in fish, especially seafood, can lower blood lipids and prevent thrombosis.

Animal liver is extremely rich in vitamin A, as well as vitamin B12, folic acid, etc.

However, some organs such as the brain and kidneys contain quite high cholesterol, which is detrimental to the prevention of cardiovascular system diseases.

The average intake of animal food by a considerable number of urban residents and the vast majority of rural residents in our country is not enough, and the intake should be appropriately increased.

However, some big city residents eat too much animal food and not enough grains and vegetables, which is bad for their health.

Fatty meat and meat oil are high-energy and high-fat foods. Excessive intake often causes obesity and is a risk factor for some chronic diseases. You should eat less of it.

At present, pork is still the main meat of our people. Pork has high fat content, so lean pigs should be developed.