Nutritionists talk about the importance of a balanced diet. Reasonable nutrition is an important material basis for human health. A balanced diet is the core of reasonable nutrition. The reasonable collocation of various foods can achieve the purpose of reasonable nutrition. The following is a collection of nutritionists I collected to talk about the importance of a balanced diet. Welcome to reading. I hope you will like it.
Reasonable nutrition
Reasonable nutrition is an important material basis for human health. A balanced diet is the core of reasonable nutrition. The reasonable collocation of various foods can achieve the purpose of reasonable nutrition. A balanced diet consists of a variety of foods, which not only provides enough calories and various nutrients to meet the normal physiological needs of the human body, but also ensures the balance among various nutrients, so as to facilitate their absorption and utilization and achieve reasonable nutrition. It can prevent the occurrence of nutritional deficiency diseases, which is conducive to the improvement of work efficiency, and can also prevent the unnecessary burden and metabolic disorder of the body caused by excessive intake of certain nutrients, leading to the occurrence of certain diseases.
Requirements for a balanced diet
1) Adequate heat energy depends on age, sex, labor intensity and different physiological conditions.
2) protein should have the right amount. In order to ensure growth and development, tissue repair and renewal, and maintain normal physiological functions, the supply of protein should account for 10% ~ 14% of the total heat energy, and the high-quality protein should account for more than one third of the total supply of protein.
3) Have a certain amount of fat. The fat supply of adults should account for 20%~25% of calories, and children can be slightly higher. At the same time, we should pay attention to the supply of unsaturated fatty acids and essential fatty acids.
4) There should be enough inorganic salts to participate in the formation of body tissues and regulate physiological functions. Different people need different kinds of inorganic salts, so we should provide enough inorganic salts according to different ages and physiological conditions.
5) Rich vitamins are indispensable nutrients to maintain normal physiological functions and health of human body. Rich vitamins should be provided according to different ages, sexes, physiological conditions and labor intensity.
6) Proper dietary fiber contributes to intestinal peristalsis and normal defecation, reduces the accumulation of harmful substances in the intestine, prevents the occurrence of intestinal tumors, and prevents diabetes and coronary heart disease.
7) A balanced diet with many kinds of food and sufficient quantity includes five categories of food, namely cereals, animal food, milk, fruits and vegetables and edible oil. All kinds of foods of the same kind should be changed frequently, and more than 20 kinds a day will basically meet the requirements.
8) The sources and intake of other nutrients should be reasonable, and the intake of other nutrients should be based on the recommended dietary supply standard. Inorganic salts such as iron and calcium should also pay attention to the source and absorption rate. Some nutrients, such as vitamin A and vitamin B2, are easy to cause insufficient supply and should be supplemented appropriately.
9) The intake of various nutrients has reached the supply standard.
After many years' practice, the purpose of Dietary Guide for China Residents is to have reasonable nutrition, balance diet and promote health.
Dietary guide for the general population: suitable for normal people over 6 years old.
1) The food is diverse, mainly cereals, with a combination of thickness and eating more vegetables and potatoes.
2) Eat milk, soybeans or their products every day.
3) Eat proper amount of fish, poultry, eggs and lean meat.
4) Reduce the consumption of edible oil, and the diet is light and salt-free.
5) Eat too much, exercise every day and keep a healthy weight.
6) The distribution of three meals should be reasonable, and snacks should be appropriate.
7) Drink plenty of water every day and choose drinks reasonably.
8) Drink in moderation.
9) Eat fresh and healthy food
Conditions to be met
(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. The combination of thickness, meat and vegetables, and reasonable combination provide necessary heat and various nutrients for dieters.
(2) All kinds of nutrients must meet the needs of children's growth and development, neither too much nor too little.
(3) The ratio between nutrients should be appropriate. For example, the calorie ratio of protein, fat and carbohydrate is 1︰2.5︰4, high-quality protein should account for 1/2 ~ 2/3 of the total amount of protein, and animal protein should account for 1/3. The heating ratio of three meals is about 30% for breakfast, 40% for Chinese food, 25% for dinner and 5% ~ 10% for snacks in the afternoon.
(4) Scientific processing and cooking. After food is processed and cooked, the loss of nutrients should be reduced as much as possible to improve the digestion and absorption rate.
(5) Good dining system, regular and quantitative meals a day, appropriate proportion of heat energy distribution, and good eating habits.
(6) Food is non-toxic and harmless to human body to ensure safety. Food should not contain all kinds of harmful factors harmful to human body. Harmful microorganisms, chemicals, pesticide residues and food additives in food shall comply with the provisions of the national food hygiene standards.
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