1, food variety, cereal-based, coarse and fine with.

Human food is diverse. In addition to breast milk to meet the nutritional needs of infants up to 6 months of age, any one of the natural food can not provide all the nutrients needed by the human body. A balanced diet should consist of a variety of foods in order to meet the nutritional needs of the body and promote health.

Additionally, you should always eat some coarse grains, mixed grains and whole grains, and pay attention to the mix of coarse and fine. Rice and wheat should not be milled too fine to maintain the vitamins, minerals and dietary fiber in the surface layer of the grain.

2, eat more vegetables, fruits and potatoes.

Red, yellow, green and other dark vegetables and fruits are carotene, vitamin B2, vitamin C, folic acid, minerals (calcium, phosphorus, potassium, magnesium, iron), dietary fiber and phytochemicals, the main or important source, but also low-energy, water-rich, recommended that every day, adults eat vegetables 300 to 500g, dark vegetables, the best half of the fruits 200 to 400 g.

Potatoes are rich in starch, dietary fiber and a variety of vitamins and minerals. It is recommended to eat 3 to 5 times a week, each time the intake of 50 to 100g.

More meals rich in vegetables, fruits and potatoes play a very important role in maintaining cardiovascular health, enhancing resistance to disease, and lowering the risk of obesity, diabetes and hypertension.

3, eat milk, beans or their products every day.

Milk, in addition to being rich in high-quality protein and vitamins, has a high calcium content and high utilization rate, which is an excellent source of natural calcium. To children, teenagers calcium can improve their bone density, thereby delaying the age of osteoporosis; to the elderly calcium, can slow down the rate of bone loss. It is recommended that each person drink 300g of milk per day, or an equivalent amount of dairy products.

In order to improve the protein intake of the rural population and to prevent the adverse effects of excessive consumption of meat in the city, should be strongly advocated legumes, especially soybeans and their products, which are rich in high-quality proteins, unsaturated fatty acids, calcium, vitamin B1, vitamin B2, niacin, etc., but also contains phospholipids, oligosaccharides, as well as isoflavones, phytosterols, and other phytochemicals, inexpensive and delicious. It is recommended that each person daily intake of 30 to 50g4, often eat the right amount of fish, poultry, eggs and lean meat.

Fish, poultry, eggs and lean meat containing high protein, amino acid composition is more reasonable, rich in fat-soluble vitamins, B vitamins and minerals. But animal food generally contains saturated fat and cholesterol, excessive intake will increase the risk of cardiovascular disease. Promote less fatty meat and meat oil. Fatty meat and meat oil for high-energy and high-fat food, excessive intake, often cause obesity and some chronic diseases.

Eat more fish, poultry and eggs. Fish and poultry are low in fat, contain polyunsaturated fatty acids, fatty acid composition is more reasonable. Eggs are rich in high-quality protein and have a more comprehensive nutritional composition. Lean meat has a low fat content. Livestock and poultry meat in chicken, rabbit, beef fat content is low, the energy produced is much lower than pork, advocate eating these foods, reduce the consumption of pork.

It is recommended that adults consume 50-100g of fish and shrimp, 50-75g of livestock and poultry meat, and 25-50g of eggs daily.

5. Reduce the amount of cooking oil and eat light, less salty meals.

Fat intake is easy to cause obesity, hypertension, atherosclerosis and other diseases. Salt intake is closely related to the prevalence of hypertension. At present, our residents consume too much cooking oil and salt.

It is recommended that the food is not too greasy, not too salty, too sweet, do not eat too much animal food and fried, smoked food, cooking oil per person per day not more than 25 ~ 30g, salt per day, do not more than 6 g. Salt dosage, including soy sauce, pickles, pickled foods in the amount of salt. From a young age, you should develop the habit of eating light meals with less salt and oil.

6, three meals energy distribution should be reasonable, snacks should be appropriate.

The energy distribution of the three meals should be reasonable, and the meals should be regular and quantitative. Breakfast energy should account for 25% to 30% of the total energy of the day, lunch should account for 30% to 40%, dinner should account for 30% to 40%. General breakfast is arranged at 6:30-8:00, lunch at 11:30-13:30, dinner at 18:00-20:00 is better. Breakfast should be eaten every day and ensure adequate nutrition, lunch should be eaten well, dinner should be moderate.

Snacks should be chosen wisely. The energy and nutrients provided by snacks should be calculated in the whole day's dietary intake, and the amount should not be too much.

7. Drink plenty of water every day and choose your drinks wisely.

Water is essential for life. Healthy adults drink at least 1200ml (about 6 cups) of water a day, and should be increased under high temperature or heavy labor conditions. Drinking water should be done on your own initiative, in small quantities and not when you feel thirsty.

Drinks need to be chosen wisely. Most beverages contain more than 80% water, and some will add a certain amount of energy. Some add a certain amount of vitamins and minerals, and most drinks contain a certain amount of sugar. Do not replace drinking water with sugary drinks, and rinse your mouth in time after drinking.

8, drinking alcohol should be limited.

Large amounts of alcohol will reduce appetite, resulting in a variety of nutrient deficiencies, but also increase the risk of hypertension, stroke, alcoholic cirrhosis and other diseases, and easy to cause accidents. Alcoholism is strictly prohibited, such as drinking alcohol should be limited, drink a small amount of low-grade alcohol. It is recommended that adult men drink no more than 25g of alcohol a day, adult women no more than 15g, pregnant women and children should avoid alcohol.