the word "eat and wear" is a major event in life. We usually say hello and often talk about food. Have you eaten? What are you going to eat?

In the past, people generally pursued satiety, but now they pursue eating healthily. I hope that the nutrition is balanced, instead of blindly eating big fish and big meat, which leads to weight gain, even hypertension and dyslipidemia.

a reasonable diet is very important, so what do you mean by eating well and eating properly? China Nutrition Society has specially formulated a pagoda for balanced diet.

1. Tower bottom: 25g-4g (about the size of a can of cola) of sweet potato and miscellaneous beans and 15-17ml (about the weight of three bottles of Nongfu Spring) of water. Generally, the bottom food contains about 7% carbohydrate, 1% protein, folic acid, vitamin B and other nutrients.

Whole grains generally include noodles, rice, vermicelli and vermicelli.

Miscellaneous beans include mung beans and red beans.

Potatoes include potatoes, taro, yam and sweet potatoes.

Note: match the thickness! Minimize processing! Eat less fine food!

layer 2: 3-5g of vegetables and 2-4g of fruits. Provide minerals, dietary fiber and phytochemicals. Usually, most of the vitamin C we mentioned is provided by vegetables and fruits. Vitamin C is high in fresh dates and oranges.

Note: dark vegetables have better nutrients than light vegetables

Layer 3: 5-75g of livestock and poultry meat. (about the size of a palm) 5-1g of fish and shrimp. (About ten or so) 25-5g eggs. (About one) livestock and poultry provide abundant protein, fatty acids and nicotinic acid. Fish and shrimp provide essential fatty acids, while eggs provide phospholipids, vitamin A and so on.

4th floor: 3g of dairy products. (Usually, the milk package is about 25 grams) About 5 grams of soybean products and nuts.

Dairy products can provide rich calcium and phosphorus as well as high-quality protein and vitamins.

Soybean and nuts can provide rich protein and minerals such as magnesium, potassium, phosphorus, iron and copper. The protein content of fresh nuts is 12%-15%, but some nuts can reach more than 3%. Such as watermelon seeds and pumpkin seeds. Nuts are high in nutrients, but easy to oxidize, so try to keep them in a dry and cool place.

fifth layer: 25-3g of oil, which can provide energy. Vegetable oil is rich in vitamin E and is an important source of essential fatty acids. 6 grams of salt.

Animal oil is mainly saturated fatty acid

Vegetable oil is mainly unsaturated fatty acid

In addition, food nutrition balance is important, and good sleep, good mentality and moderate exercise are also helpful to health.

Do you have any unique tips on food nutrition? Please share them.