Variety of food is the basis of a balanced diet. A variety of balanced dietary patterns can meet the needs of various normal physiological functions and activities of the human body to the greatest extent, and improve the body's immunity.
if "numerical value" is used to describe the variety of food, it can be understood that the average intake of different kinds of food reaches more than 12 kinds per day and more than 25 kinds per week, but cooking oil and condiments are not counted.
according to the number of varieties of food distributed three times a day, it is recommended to eat 3-5 kinds of food for breakfast; 4-6 kinds of lunch intake; 4-5 kinds of dinner; Add 1-2 kinds of snacks. Please refer to the table below for the number of main food types.
2. Eat more fruits and vegetables, milk, whole grains and soybeans.
Vegetables, fruits, milk, whole grains and soybeans are important sources of vitamins, minerals, high-quality protein, dietary fiber and various phytochemicals, which play a key role in improving dietary quality and maintaining normal immune function.
The daily intake of vegetables is not less than 3g, of which dark vegetables (dark green, red, orange and purplish red vegetables, etc.) should account for 1/2, and dark vegetables such as rape, spinach, celery, purple cabbage, carrots and tomatoes, as well as fungus and algae foods such as mushrooms, auricularia and kelp should be appropriately selected. Vegetables should be washed first and then cut, and quickly fried in a hurry to minimize the loss of nutrients.
Eat fruit every day, change the color and variety of fruit frequently, and ensure the intake of 2-35g of fresh fruit every day. Seasonal fruits are preferred, and fruits rich in β -carotene and vitamin C can be appropriately selected. Note that fruit juice cannot replace fresh fruits.
Eating all kinds of whole grain foods every day, such as unprocessed oats, purple rice, millet, brown rice and wheat, can be mixed with polished rice for cooking or porridge, which not only helps to maintain satiety, but also helps to control the fluctuation range of blood sugar after meals.
Eat all kinds of dairy products (pure milk, yogurt, milk powder, cheese) every day, and the intake is equivalent to more than 3 ml of liquid milk every day. For example, you can drink 25 ml of pure milk for breakfast and 1 ml of yogurt after lunch or dinner, which can easily meet the recommended requirements.
take soybeans and bean products as the necessities of diet, and you can eat them often in different patterns. For example, you can arrange tofu brain or soybean milk for breakfast, and you can eat shredded tofu, dried fragrant bean curd, yuba, etc. for lunch and dinner, which changes the taste and meets the nutritional needs.
3. There is meat for every meal and eggs every day.
Animal foods such as fish, poultry, eggs and lean meat are rich in high-quality fats such as protein, fatty acids and vitamin A.