Occupational Skills National Unified Appraisal Senior Nutritionist Essay (National Occupational Skills Level 1) Article Title: There is no such thing as a bad food, only a bad diet Name: XXX ID No.: XXX Province and City: XXX Work Unit: XXX There is no such thing as a bad food, only a bad diet Unit: XXX Name: XXX Abstract: Any food that can provide the nutrients needed by our body can be be said to be good food. However, it is not always possible to eat healthy with good food. Good food should be accompanied by a proper, reasonable and balanced dietary arrangement in order to eat healthily. Nowadays, with the economic prosperity of the society and the affluence of the people, the demand for food has been raised, not only limited to the simple level of filling up the stomach, but also through the careful selection of materials and appropriate processing, to eat the taste, but also to eat nutritious and healthy. As the pace of society becomes faster and the rhythm of life becomes more and more stressful, poor eating habits and poor dietary arrangements are often the main cause of "urban civilization disease". Knowing how to choose good food and adhering to a reasonable and balanced dietary arrangement is the only way to pursue good health. Keywords: Food, Nutrition, Health, Balanced Diet I. Food and Diet There are many types of food for human beings, and different foods have different nutrients. The nutrients contained in each type of food cannot be comprehensive, and the human body can only obtain the nutrients it needs by eating a variety of foods. Therefore, it can be said that the human body from the food to obtain nutrition, and through the metabolism into their own nutrition, some nutrients in the food in the body is the body of each other after the transformation of the body can only be used by the human body. Therefore, any food that can provide us with the nutrients our body needs can be said to be good food. As for the "good" and "bad" of food, I personally believe that it is only reflected in the life of the individual who consumes it. Any food contains different ingredients and levels of nutrients that are beneficial to the human body, so by and large, there is no such thing as bad food. Food and diet are two completely different words, they have very different concepts, but they are inseparable. I personally feel that it is one-sided to judge them in terms of "good" and "bad". Some foods that are considered "good" may be "bad" for some consumers. For example, ginseng and deer antler, when consumed by some people, can cause increased blood pressure, bleeding from the nose or gums, chest tightness, abdominal distension, and other symptoms.1 Therefore, it is "bad" for this group of consumers, but it is indeed "good" for the majority of the population; and for example, patients with gout, because of the impact of the disease, should not consume foods that contain nuclear proteins, such as animal organs, poultry and fish, etc. However, these foods are generally considered "good" by the general public, and are often not suitable for the general population; These foods, however, are often an essential source of nutrition for the general public.2 Not to mention that even animal fats, which are recognized by modern people as being prone to atherosclerosis, coronary heart disease, and stroke, for example, fatty meats are a very good nutritious food for those who suffer from natural disasters and those who do not have enough energy to make up for a series of symptoms caused by lack of energy, improve work capacity, and prevent diseases. Improve people's ability to work and prevent disease immunity, so for such people fat meat is a very good food; and fat meat for people with excess energy should be avoided. Another example is the high protein diet, which was desired as a high-level nutritious food in the era of "chaff instead of grain" a few decades ago, but must be controlled for modern over-nourished people and patients suffering from kidney and liver diseases. Of course, these are just one or two examples, but they undeniably show that food is "good" or "bad" only in relative terms, and there is no absoluteness. Diet, however, is not. It consists of a variety of foods of different types, and the main objective is to provide the body with the appropriate amount of various nutrients needed every day, which is what we call a "sensible diet". On the other hand, over-nutrition or under-nutrition is regarded as a "bad diet" or "malnutrition". According to the Food Nutrition Pagoda3 of the Chinese Nutrition Society, adults need to consume 250g to 400g of cereals, potatoes and legumes, 300g to 500g of vegetables, 200g to 400g of 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 beans and nuts, and 300g of milk and shrimp. and nuts, 300 grams of milk and milk products, 25 grams to 30 grams of fats and oils, 6 grams of salt, plus 1,200 milliliters of water and 6,000 steps of physical activity can achieve the goal of a balanced diet. Since "food" and "diet" are so inseparable, how to choose food, how to develop a reasonable and balanced dietary arrangements, is a problem we can not afford to ignore. 2000 years ago, the Yellow Emperor's Classic of Internal Medicine, that is, "five grains for nourishment, five fruits as a help, five animals for the benefit of the five vegetables as full, the smell of the combined service, in order to replenish and nourish the essence of the spirit." Dietary pattern, which is our ancestors based on practical experience, to sum up and the formation of nutritional theory, so far, still for domestic and foreign nutritionists, that this is the ideal nutritional model should be promoted.4 That is to say, due to the nutrients of various foods have their own characteristics and corresponding nutritive value, so in the organization of the meal, it is necessary to rationally match a variety of foods in order to meet the nutritional needs of the human body. Although it is said that any food is good food, we still need to know how to choose and give up in order to provide a reasonable and balanced diet with the right amount of nutrients. In the process of transportation, storage and sale of food, due to various reasons, food may be contaminated by various kinds of pollution, resulting in hygiene problems and ultimately affecting human health. Therefore, we need to learn and master a certain degree of general knowledge of food hygiene, so as to reduce the harm of food contamination.5 Basic Skills in Food Selection: (1) Basic Principles 1. Do not buy food that is not properly protected. 2. Do not buy unusual food. 3. abnormal food. 3. Pay attention to the expiry date and storage method on the package label. 4. Do not eat from time to time, especially raw fruits and vegetables. 5. Select reputable suppliers. (b) Selection of food items 1. Fish (1) No bad smell (2) Fish eyes should be shiny (3) Fish gills should be bright red (4) Muscle should be elastic, shiny and brightly coloured (5) Skin should be moist and free from tears and cloudy mucus (6) Fish scales should be tightly packed and should not fall off easily. 2. Meat (1) Colour should be bright and normal, with beef being dark red, mutton pink, pork light pink, and the fat milky white or white. (2) The smaller the animal, the more colorful it should be. (2) The smaller the animal, the better. The best meat in daily life is shrimp, fish, goose, duck and chicken, followed by lamb, pork and beef. (3) When touching the muscle, it should feel dry, sticky and elastic. (4) The surface should not be bruised. (5) It should not have a bad smell. 3. Poultry (1) Breasts should be plump and supple. (2) Muscle surfaces should not be bruised and should be elastic. (3) Legs should be easy to bend. (4) The fat should be whitish to yellowish in color. Must not have a bad odor 4. Vegetables (1) Must be in season and eaten from time to time. (2) Green leafy vegetables should be green and the leaves should be crisp and tender, not burnt. (3) Cabbage and lettuce should be firm on the inside, not those with the outer skin peeled off. (4) Beans should be crisp and firm with no wrinkles. (5) Rootstalks and roots basically selected sink and solid, bright color, no stains on the skin. 5. grease (cooking oil) fat synthesized from glycerol and fatty acids, fatty acids can be divided into: (1) Saturated fatty acids (Saturated Fatty Acid) (2) Monounsaturated Fatty Acid (3) Polyunsaturated Fatty Acid (Polyunsaturated Fatty Acid) (4) Fatty Acid (Polyunsaturated Fatty Acid) (5) Fatty Acid (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, which increase blood cholesterol levels and should be consumed sparingly. Monounsaturated fatty acids mostly come from vegetable oils, which can lower the harmful cholesterol in the blood and leave behind the beneficial cholesterol, and can be consumed in moderation. Polyunsaturated fatty acids, which come from fish and most vegetable oils, can help lower blood cholesterol levels, so it is advisable to use them in cooking, but in appropriate amounts. However, having the right food 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 reasonably balanced diet requires a balanced and reasonable combination of nutrient types and quantities in the diet, suitable for the physiological needs of the user's body, of which the nutritional matching of food is undoubtedly the most important part. Nutritional matching of food is a kind of biology, so it is inevitable to be affected by regional, seasonal and other factors, resulting in improper food matching. This meal will exist in the nutritional defects, presenting some nutrients too much, not enough, or even lack. Over time, this kind of improper diet will lead to human physiological disorders or the formation of disease. Long-term practice and research has proved that there is no single food in the world that can fully satisfy the body's need for various nutrients. For example, breast milk is a very ideal food for infants, but the nutrients it contains are not complete, and must be compensated for with the help of other complementary foods. (A) a reasonable combination of coarse and fine food

Fine food with two meanings: one is to eat more traditional coarse grains, that is, relative to the rice, flour, these fine grains other than cereals and beans, including millet, sorghum, corn, buckwheat, oats, Job's tears, red beans, mung beans, kidney beans, etc.; the second is for the main body for the current consumption of cereal processing accuracy is high precision of refined rice and white flour, to increase some appropriate rice and noodles with low processing precision. Reasonable combination of different kinds of grain and its processing can improve the nutritional value. For example, cereal protein has low lysine content, which is its limiting amino acid; legume protein is rich in lysine, but low in methionine, which is its limiting amino acid. If cereals and legumes are combined, their respective limiting amino acids complement each other, thus greatly improving the physiological efficacy of their proteins.7 Rational mixing of coarse and fine grains and mixed foods can improve the flavor of the food, which will help to complement each other with various nutrients, and also improve the nutritional value and utilization of the food. (B) reasonable matching of staple and sideline food

Staple food refers to food crops containing mainly carbohydrates; sideline food is mainly animal and plant food, which have their own characteristics in terms of nutritional value and sensory properties. Staple food can provide the main caloric energy and protein, side dishes can be supplemented with high-quality protein, inorganic salts and vitamins and so on. Therefore, the nutritional value of staple food can be greatly improved if appropriate side dishes are prepared, such as adding fish, meat, eggs and beans. Of course, if the flavor is improved and enhanced through proper cooking and processing, its nutritional value and human absorption and utilization rate will also be significantly increased. (C) meat and vegetarian food reasonable collocation

Meat refers to meat, fish, eggs, milk and its products, they are rich in protein, fat and a variety of inorganic salts. In particular, animal liver is rich in fat-soluble vitamins, B vitamins and trace elements, moderate consumption can improve the nutritional deficiencies of our residents such as vitamin A, vitamin B2.8 Vegetarian food mainly refers to a variety of 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, of which carbohydrates are mainly glucose, fructose, sucrose, these sugars are mostly polysaccharides, which can be absorbed directly for the human body, therefore, carbohydrates in fruits are easy to be absorbed by the human body; beans are rich in high quality protein, unsaturated fatty acids, calcium, Vitamin B1, vitamin B2, niacin and so on.9 Therefore, the two with cooking made of finished products, flavorful mouth, not only rich in nutrients, but also can enhance appetite, conducive to digestion and absorption. (D) acid and alkali with China's working people in the long-term struggle with nature, leaving a very rich food culture, to be used in modern scientific theory and technology to explore, improve. For example, some areas in the south of the eel and lotus root to eat. The original eel contains mucin and mucopolysaccharide, can promote protein absorption and utilization, it is rich in complete protein, is acidic food; lotus root is rich in asparagine and tyrosine and other special amino acids, as well as vitamin B12 and vitamin C, is alkaline food. This acid and alkaline, coupled with the complementary nutrients contained in both, play a good role in maintaining the acid-base balance of the body. In fact, our people have long formed cooking habits, there are many acidic food and alkaline food with. In general, animal food is acidic, while leafy greens and other plant foods are alkaline, the benefits of these two types of food on the human body is obvious, but also the advantages of meat and vegetables. Therefore, some western scientists have been trying to promote Chinese cuisine and cooking methods. In today's society, where material is more abundant and the level of science and technology is increasing, how to eat more scientifically or more beneficial to health is a topic of concern for people nowadays. Some people will be the current pursuit of people in the diet, summarized as "eat mixed", "eat coarse", "eat wild" and "eat vegetarian "Four major characteristics. From a nutritional point of view, or should be the combination of these four characteristics, a reasonable combination, because all types of food have their characteristics, advantages and shortcomings, we should make full use of the respective characteristics and advantages of various foods to match, and make sure that the complementary shortcomings and perfect. This is more in line with people's needs for various nutrients, and for the middle-aged and the elderly, a reasonable combination is even more important. Fourth, the basic structure of the diet combined with today's dietary structure type we can be divided into the following categories: (a) Japanese dietary pattern (the first type) - animal food consumption is balanced, protein, fat, energy intake basically meet the nutritional requirements. This dietary structure is mainly represented by Japan, but due to the influence of Western culture after the Second World War, animal food has been rising year by year and the intake of carbohydrates has been decreasing, which has led to the current first cause of death due to malignant tumors. (ii) Dietary pattern of economically developed countries (the second type) - The main feature of this type is "three highs and one low", i.e. high protein, high energy, high fat and low dietary fiber. This dietary structure is found mainly in Western countries and it is due to this dietary structure that cardiovascular diseases are one of the major causes of death in these countries. (iii) Oriental dietary pattern (the third type) - Insufficient intake of animal food, less protein and fat, but energy can basically meet the needs of the body, the quality of the diet is not high. This dietary structure is represented by China in Asian and African countries, and the most important problem caused by this dietary feature is nutritional deficiency.10 (d) Mediterranean dietary pattern - mainly in coastal countries around the Mediterranean Sea, such as Spain, Italy, and Greece, where a large amount of seafood, fresh vegetables, and little red meat are consumed, olive oil (unsaturated fatty acids) is consumed, and moderate amounts of wine are often consumed, which meets the nutritional requirements and reduces the amount of wine. In addition, the consumption of olive oil (unsaturated fatty acids) and the regular consumption of moderate amounts of wine not only meet the nutritional requirements, but also reduce the risk of cardiovascular diseases. Thus, it can be seen that partiality between meat and vegetarian diets is not desirable, because it will cause nutritional imbalance in the body, which will lead to a variety of diseases and damage to health, and only a reasonable combination of meat and vegetarian diets can provide a more comprehensive range of nutrients. V. Conclusion With the rapid development of social and economic development, our people's living standards continue to improve, the requirements of food has been enhanced, not just limited to fill the stomach so simple level. Diet of fish, poultry, meat and other high animal protein, high fat, less vegetables, less staple food ills are becoming increasingly obvious, so that obesity as the core of hypertension, high blood pressure, high blood lipids, cardiovascular and cerebrovascular diseases, diabetes and other "urban civilization diseases" incidence rate rose sharply, all closely related to poor dietary habits, these diseases and their complications have become a threat to the main killers of human health today. Therefore, it is not an exaggeration to say that "civilization disease" is a disease of eating out. Therefore, our country's top priority should be to rationally adjust the dietary structure and provide balanced meals with reasonable nutrition, so as to reduce the incidence of "urban civilization diseases". How to eat healthy, eat healthy, adhere to a reasonable and balanced dietary arrangements, this is our pursuit of health. China is a multi-ethnic country with different living habits and conditions in different regions and ethnic groups, so it is not necessary or possible to formulate a single dietary pattern. Instead, on the basis of inheriting the reasonable parts of the habits of different ethnic groups and local customs, we should gradually make the dietary structure more complete and reasonable. It is hoped that we can follow the principle of "balanced diet" to enjoy food, health and life. 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