The importance of a balanced diet, with the change of lifestyle, more and more people eat out, and the diet content tends to be high in calories and sugar, resulting in an increasing number of obese children, adolescents and adults. So what are the importance of a balanced diet? Let's take a look.
The importance of a balanced diet 1 1. correctly understand the nutritional balance and its importance.
Nutritional balance requires providing energy and various nutrients to meet human physiological needs through dietary allocation. Diet should follow the principle that the content of heat energy and various nutrients in food is sufficient, the variety is complete and the proportion is appropriate, and the nutrients supplied in diet should be balanced with the needs of the body. The structure of diet should be reasonable, not only to meet the physiological needs of the body, but also to avoid the imbalance of diet composition, resulting in too much intake of some nutrients and too little intake of some nutrients. "Food is the most important thing for people". Life must live by food. The function of food is to maintain life. The quality of human life forms has a great relationship with nutritious diet. People's mental psychology is closely related to food. People's intelligence, physical strength, learning ability, sports ability, disease prevention ability and rehabilitation ability.
Second, the significance of balanced nutrition
Nutritional balance is the cornerstone of health, and unreasonable nutritional collocation is the chief culprit leading to diseases. People with proper health and nutrition are not only the result of social development and progress, but also the main body that contributes to social development. Therefore, nutrition is a key goal of human development and an important symbol of social progress. Although some diseases are caused by lifestyle and other factors, unreasonable dietary structure, obesity and unbalanced nutrition are particularly important factors. Nutritional balance is a major event related to the national economy and people's livelihood, which needs many people's continuous efforts to achieve. The attention of the state and the active cooperation of various government departments will be conducive to the popularization of the concept of nutrition and health, the change of the old traditional concept of the whole people, the improvement of the overall comprehensive quality of the whole people, and the prosperity of the nation and the development of the country. A strong country should strengthen its people first, and a strong people should start from the foundation, that is, balanced nutrition!
The importance of a balanced diet 2 How to achieve a balanced nutrition
All kinds of foods have different nutritional characteristics, and they must be reasonably matched to get comprehensive nutrition and achieve balanced nutrition. The traditional eating habits in China are reasonable and have great advantages. Mainly cereals, supplemented by vegetables,
Low sugar and high fiber. But with the development of economy and the improvement of life, people tend to eat more animal food.
The fat and energy provided by this westernized or affluent diet are related to cardiovascular disease, hyperlipidemia, diabetes and obesity.
Is related to the high incidence of. How to achieve a balanced nutrition, we should analyze from the following eight points:
1, food is diverse, mainly cereals.
Cereals are mainly beneficial to health. Since ancient times, there has been a saying that "five grains are for nourishment, five vegetables are for filling, five livestock are for benefit, and five fruits are for".
Help "said. Then, how to arrange meals according to the principle of diverse foods and cereals.
(1) Reasonable collocation and comprehensive nutrition.
The main nutrients contained in the same kind of food are similar, but there are also differences. The nutrients contained in various foods are different. Therefore, when arranging meals, several foods should be rationally matched and diversified as far as possible in order to get a balanced diet.
(2) The food should not be too refined, and the thickness should be matched.
Grain is a rich source of vitamins. Cereal-based foods should not lack this vitamin. However, in recent years, people have eaten more and more refined rice and flour, and the grinding of rice and flour is too fine, which not only loses a lot of vitamins and minerals, but also loses most dietary fiber to bran. Long-term consumption of this kind of refined grain will cause nutritional deficiency, which happened in southern China. Because my mother has eaten refined white rice for a long time, there are vitamins in her milk.
Lack, leading to serious vitamin deficiency and even premature death of infants. In addition, excessive dietary intake and less dietary fiber will gradually weaken the gastrointestinal function, resulting in constipation or other more serious problems. Pay attention to the combination of thickness in diet, and often eat some coarse grains and miscellaneous grains, each with its own strengths, which can play a complementary role in nutrients.
(3) Reasonable arrangement of main and non-staple foods to obtain comprehensive nutrition.
The diet is mainly cereal, and 300-500 grams of grain should be ingested every day, and attention should be paid to the arrangement of non-staple food.
The quality of protein in grain is not good enough, and the amino acids that make up protein are deficient in lysine, while the content of lysine in soybean or its products is relatively high. Therefore, eating grain together with bean products can improve the nutritional price of protein.
Value, at the same time should choose the right amount of animal food and vegetables, fruits, in order to increase the quality of protein, all kinds of minerals.
Intake of quality, vitamins and cellulose.
2. Eat more vegetables, fruits and potatoes.
Vegetables and fruits are rich in vitamins, minerals and dietary fiber. Red, yellow, green and other dark vegetables have more vitamins than light vegetables. Vegetables can not only provide rich minerals, vitamins and dietary fiber, but also promote the protein digestion and absorption of fish, meat, eggs and other foods.
Compared with fruits, vegetables are especially rich in vitamin C such as fresh dates, and the contents of vitamins and minerals in many fruits are not as good as vegetables, especially green leafy vegetables. However, fruits contain glucose, fructose and citric acid, which are richer than vegetables. Eating different kinds of fruits regularly can stimulate appetite and help digestion, which is very beneficial to human health. Potatoes, including potatoes and sweet potatoes, are an important part of Chinese traditional diet. They provide abundant carbohydrates, dietary fiber and B vitamins, as well as more minerals and vitamins, and have the dual benefits of cereals and vegetables. In recent years, with the improvement of life, people consume less potatoes, which is a bad trend and should be advocated to eat more potatoes.
Dietary guidelines for residents in China suggest that vegetables and potatoes with a daily water content of 400-500g and fruits with a water content of100g-200g play an important role in protecting cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.
3, often eat milk, beans or their products.
This is the key content of China residents' dietary guidelines. The intake of milk and beans in the diet of China residents is very low, which leads to the general calcium deficiency of Chinese residents. The average intake of calcium in the diet of ordinary residents only reaches about half of the recommended supply. Milk is the best food source of calcium. Nutrition experts believe that people should drink milk or eat dairy products all their lives. The dietary guidelines for China residents suggest that the average daily consumption of milk and dairy products100g is the average consumption of fresh milk and milk powder, which is equivalent to 200g of fresh milk or 30g of milk powder. That is to say, if you drink fresh milk, you should drink a bag, and if you make milk powder, you should use more than half a tael. These children get more than 200 mg of calcium from milk every day, which can effectively improve the current situation of low calcium intake. The dietary guidelines also suggest that we eat 50 grams of beans and bean products every day. Every 100 grams of soybean contains about 200 mg of calcium. If you eat 50 grams of soybean every day, you can get about 100 mg of calcium. Beans are rich in calcium and water lysine, which can make up for the lack of lysine in cereals and improve the nutritional value of dietary protein.
4, often eat appropriate amount of fish, poultry, eggs, lean meat, 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 its lysine content is higher, which is beneficial to supplement the deficiency of lysine in plant food. The utilization of iron in meat is good, and it is a good food to prevent iron deficiency anemia. Fish and other aquatic products are ideal for high protein and low fat. Although the internal organs of livestock and poultry contain a variety of minerals and vitamins, the internal organs contain more fat and higher cholesterol, especially pig brains, so we should not eat too much.
Eat less fat and meat oil, because fat and meat oil contain too much saturated fatty acids and cholesterol, which are risk factors for obesity and many chronic diseases. In order to reduce the risk factors of chronic diseases and prevent cardiovascular diseases at an early stage, we should eat less fat. Try to use less meat oil and more vegetable oil in daily cooking.
5, food intake and physical activity should be balanced to maintain a suitable weight.
6. Eat a light and low-salt diet
Eating a light diet is good for health. The World Health Organization recommends that the daily salt consumption per person should not exceed 6 grams. 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 salt should not be too much.
7. Quit smoking and limit alcohol
8. Eat clean and hygienic food.
Pay attention to food hygiene in daily life, strengthen self-protection and avoid the harm of food-borne diseases. Attention should be paid to washing hands before and after meals, and group dining should advocate separate meals to reduce the chance of disease transmission.
The importance of a balanced diet 3. The importance of a balanced diet is to make the heat and nutrients obtained by the eater meet the physiological requirements.
A balanced diet means that the heat and nutrients obtained by the eater can meet the physiological requirements. Moreover, it is required that the intake of various nutrients should have a proper proportion, so as to achieve a physiological balance.
Obtaining a balanced diet is the basic principle of formulating the dietary recommended dietary allowance standard, and it is also the ultimate goal of studying human nutrition to improve the health level of the whole people.
The requirements for a balanced diet are:
1, the food composition in the daily diet should be diversified, and various nutrients should be complete, including energy-supplying foods, namely protein, fat and carbohydrates; Non-energy-supplying foods, namely vitamins, minerals, trace elements and cellulose. Mix coarse and fine food, mix meat and vegetarian food, and mix them reasonably, so as to supply the necessary heat energy and various nutrients for dieters.
2, all kinds of nutrients must meet the needs of children's growth and development, not too much, not too little.
3, scientific processing and cooking, food after processing and cooking should try to reduce the loss of nutrients, and improve the digestion and absorption rate.