You need to pay attention to the following points in a healthy and rational diet:

1. Balanced intake of various nutrients: adequate intake of protein, carbohydrates, fats, vitamins and minerals, etc. every day Nutrients to maintain good health.

2. Control food intake: Moderate intake of food can meet the needs of the body, but excessive intake can lead to obesity and other health problems. It is recommended to determine the food intake for each meal based on personal physical condition and activity level.

3. Eat more fruits and vegetables: Vegetables and fruits are rich in vitamins, minerals, fiber and other nutrients, which help prevent chronic diseases and maintain good health. It is recommended to eat at least 5 servings of vegetables and fruits every day.

4. Choose low-fat and low-sugar foods: Foods high in fat and sugar can increase weight and the risk of chronic diseases such as diabetes. It is recommended to choose low-fat and low-sugar foods, such as whole wheat bread, lean meat, fish, etc.

5. Pay attention to food safety: avoid eating expired or unclean food, try to choose fresh, clean, and hygienic ingredients, and pay attention to cooking temperature and time to kill bacteria and viruses.