China residents' balanced diet pagoda is designed according to China residents' dietary guidelines and China residents' dietary structure characteristics. It transforms the principle of balanced diet into the weight of various foods, and shows it in the form of an intuitive pagoda, which is convenient for the masses to understand and apply in their daily lives. The pagoda of balanced diet is divided into five layers, including the main types of food we should eat every day. The location and area of each floor of the pagoda are different, which reflects the position and proportion of various foods in the diet to some extent.
Basic structure
1, cereal:
Cereals are at the bottom, and each person should eat 250-400 grams a day; Grain is the sum of flour, rice, corn flour, wheat and sorghum. They are the main sources of dietary energy and dietary protein in rural areas. It is better to mix a variety of grains, especially when corn or sorghum is the staple food, and more attention should be paid to matching some other grains or beans. Bread, pancakes, Daoxiao Noodles and other processed grains. It should be converted into a considerable amount of flour to calculate.
2. Vegetables and fruits:
Vegetables and fruits occupy the second floor and should be eaten 300-500 grams and 200-400 grams every day; Vegetables and fruits are often put together because they have a lot of sex. However, vegetables and fruits, after all, are two kinds of food, each with its own advantages, and cannot completely replace each other. Children, in particular, should eat not only fruits but also vegetables. The weight of vegetables and fruits is calculated according to the fresh weight in the market. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits.
3. Fish, poultry, meat and eggs:
Animal foods such as fish, poultry, meat and eggs are located on the third floor. You should eat 125-225g (50- 100g of fish and shrimp, 50-75g of livestock and poultry meat and 25-50g of eggs) every day. Fish, poultry, meat and eggs belong to the same category, mainly providing animal protein and some important minerals and vitamins. But there are also obvious differences between them. Fish, shrimp and other aquatic products have low fat content, so you can eat more if you can. The weight of this kind of food is calculated by the fresh weight at the time of purchase. Meat includes animal meat, poultry meat and internal organs, and the weight is calculated according to the weight after slaughter and cleaning. This kind of food, especially pork, is high in fat, so don't eat too much meat if you have money. The cholesterol content of eggs is quite high, and it is generally better not to exceed one every day.
4. Milk and beans
Milk and beans occupy the fourth floor. You should eat 300 grams of milk and dairy products, 50 grams of beans and bean products every day. At present, milk and dairy products mainly include fresh milk and milk powder. Beans and bean products include many varieties, and 50 grams suggested by Baota is an average. According to the protein provided by the pagoda, it can be converted into 40 grams of soybeans or 80 grams of dried tofu.
5. Cooking oil and salt
Do not exceed 25 grams or 30 grams of edible oil and 6 grams of salt every day. Eating sugar is not recommended in the Dietary Pagoda, because the average amount of sugar eaten by China residents is not much, and it has little impact on health. However, eating more sugar will increase the risk of dental caries, especially children and adolescents should not eat too much sugar and foods and drinks with high sugar content. The drinking problem has been explained in the Dietary Guide for China Residents.