Different dietary structures are divided according to the proportion of animal and plant foods in the dietary composition. The dietary structures of various countries in the world are generally divided into the following four patterns:

(1) Oriental Dietary pattern: This dietary pattern is based on plant foods and supplemented by animal foods. Most developing countries such as India, Pakistan and some African countries belong to this type. The average energy intake collected from the Medical Education Network is 2000-2400kcal, with only about 50g of protein, only 30-40g of fat, and sufficient dietary fiber. The intake of nutrients such as iron, calcium, and vitamin A from animal foods is often insufficient.

This type of diet is prone to protein and energy malnutrition, resulting in poor health, reduced working ability, and low incidence of nutritional chronic diseases such as dyslipidemia and coronary heart disease.

(2) Dietary pattern in economically developed countries: This dietary pattern is mainly based on animal foods. It is the typical dietary structure of most European and American developed countries such as the United States, Western Europe, and Northern Europe. It is a diet of overnutrition.

The characteristics of food intake are: small consumption of grains and cereals, 150-200g per person per day, large consumption of animal foods and sugar, about 300g of meat, even up to 100g of sugar, and high consumption of vegetables and fruits. Enter less.

The average daily energy intake per person is as high as 3300-3500kcal, more than 100g of protein, and 130-150g of fat. It is mainly characterized by providing high energy, high fat, high protein, and low dietary fiber. This dietary pattern can easily lead to an increase in the incidence of chronic diseases such as obesity, hypertension, coronary heart disease, and diabetes due to overnutrition.

(3) Japanese dietary pattern: It is a relatively balanced dietary structure of animal and plant foods, represented by Japan. The ratio of animal foods to plant foods in the diet is appropriate.

The characteristics are that the average consumption of cereals is about 300-400g per day, and the average consumption of animal foods is about 100-150g per day, of which the proportion of seafood reaches 50%, milk and dairy products are about 100g, and eggs are about 40g. , beans 60g.

The energy and fat intake are lower than those in developed countries in Europe and the United States. The average daily energy intake is about 2000kcal, protein is about 70-80g, animal protein accounts for about 50% of the total protein, and fat is 50-60g. This dietary pattern not only retains the characteristics of the Eastern diet, but also absorbs the advantages of the Western diet.

Less oil, less salt, more seafood, a proper energy supply ratio of protein, fat and carbohydrates, which is conducive to avoiding nutritional deficiencies and overnutrition diseases, and the dietary structure is basically reasonable.

(4) Mediterranean dietary pattern: This dietary pattern is represented by residents living in the Mediterranean region (Italy, Greece).

The main feature of the dietary structure is that it is rich in plant foods, including cereals (about 350g per day), fruits, vegetables, beans, nuts, etc.; eat an appropriate amount of fish, poultry, a small amount of eggs, and cheese every day and yogurt; consumption of red meat (pork, beef, and mutton and their products) is infrequent per month, and the main edible oil is olive oil; most adults have the habit of drinking wine.

The energy provided by fat accounts for 25-35 of the total dietary energy; it is characterized by low intake of saturated fat (7-8), high intake of unsaturated fat, and a diet containing a large amount of complex carbohydrates, vegetables, Fruit intake is higher. The incidence of cardiovascular and cerebrovascular diseases among residents in the Mediterranean region is very low, which has attracted the attention of Western countries, and they have all improved their countries' dietary structures by referring to this dietary pattern.

In daily life, people divide necessary foods into five categories.

The first category is food, which is the main source of calories. Generally, the daily intake of light physical workers is 300-500 grams, and the rest of the calories are supplied by non-staple foods. Therefore, grain foods account for 60-70% of the heat energy supply, accounting for about 32% of the total diet.

The second category is food rich in animal protein, including lean meat, eggs, poultry, fish, etc. Adults should consume 70-100 grams of protein every day.

According to research, the human body absorbs animal protein at a higher rate than plant protein. The ideal protein intake should be 1/4 animal protein, 1/4 soy protein, and the remaining 2/4 Then food supply. Therefore, nutrition experts recommend that each person should consume 50-100 grams of poultry and livestock meat, 50 grams of fish and shrimp, and 25-50 grams of eggs per day. Such foods should make up 13 of the total meals.

The third category is beans, milk and products. Because beans are rich in protein, unsaturated fatty acids, lecithin, etc., the composition of their protein amino acids is close to the needs of the human body, so each person should supplement 50% of beans every day. Gram, 100 grams of milk, this type of food accounts for 9.5 of the total.

The fourth category is vegetables and fruits, which are the main sources of vitamins, inorganic salts and dietary fiber for the human body. However, because there are many varieties of vegetables, the nutritional content also varies greatly.

For example, green leafy vegetables contain a large amount of carotene, ascorbic acid, calcium, phosphorus and other inorganic salts; root vegetables are rich in starch, protein and carotene; fresh legumes and vegetables contain carbohydrates, iron Thiamine and thiamine are incomparable to other vegetables, so each person should consume 400-500 grams per day, and the amount of green leafy vegetables should be maintained at more than 1/2.

Fresh fruits are a good source of ascorbic acid and can provide a large amount of protein, phosphorus, iron and other inorganic salts. Therefore, each person should consume 100-200 grams of fresh fruits every day. Such foods should account for 40% of the total.

The fifth category is oils and fats, which can provide calories, promote the absorption of fat-soluble vitamins, and supply unsaturated fatty acids. Vegetable oils contain higher levels of essential fatty acids than animal oils, while animal oils have more saturated fatty acids and a higher fat melting point, so they are not easily digested and absorbed by the human body. Therefore, you should eat less animal fats and more vegetable oils.

Therefore, nutritionists recommend that the ratio of fat intake is saturated fatty acids, polyunsaturated fatty acids, and monoethylenically unsaturated fatty acids, each accounting for 1/3. Fat should be consumed at 1 gram per kilogram of body weight per day, accounting for approximately 1.5 of the total diet.

To sum up, long-term lack of any of the above five types of food will affect physical health. In order to maintain a balanced diet, people should not eat too much every day, let alone overeating during festivals. , truly match the thickness and thickness, and have both meat and vegetables, your health will be more secure.

Reference for the above content: Baidu Encyclopedia-Dietary Structure