Food is the first thing people eat, and food is the first thing they eat. In terms of “eating and drinking”, people may face two major problems: one is to face the problem of food safety caused by human beings, and the other is how to eat scientifically under the premise of food safety. Rational nutrition and balanced diet is a new health concept.
In nutrition, it is a diet that can maintain a balance between the nutritional needs of the human body and dietary supply, where energy and various nutrients meet the needs of human growth and development, physiology and physical activities, and where the appropriate ratio of various nutrients is maintained.
To achieve a balanced diet, we need to start from a reasonable combination of meals, that is, to eat a variety of food. And our body, can not do without the nutrients must know, carbohydrates, protein and fat, and these can be obtained from food.
Food can be divided into five major categories.
The first category is cereals and potatoes: cereals, including rice and noodles, mixed grains, potatoes, including potatoes, sweet potatoes, cassava, etc.. Mainly provide carbohydrates, protein dietary fiber and b vitamins.
The second category is animal food: including meat, poultry, fish, milk, eggs, etc.. Mainly provide protein, fat, minerals, vitamin a, b vitamins and vitamin d.
The third category is legumes and nuts: including soybeans, other dry legumes and peanuts, walnuts, almonds and other nuts. Mainly provide protein, fat diet, fiber minerals, b vitamins and vitamin e.
The fourth category is vegetables, fruits and algae: mainly provide dietary fiber, minerals, vitamins, c-carotene, vitamins, calcium and healthful phytochemicals.
The fifth group is pure energy foods: including animal and vegetable oils, starches, edible sugars and alcohols, which mainly provide energy. Plant and animal oils also provide vitamin e and essential fatty acids.
After understanding what nutrients our body must get from the food, we give you six recommended dietary guidelines.
Recommendation 1: Eat a variety of foods, mainly cereals.
Recommendation two: eat more balanced healthy weight.
Recommended three: eat more fruits and vegetables, dairy, soy.
Recommend four: eat fish, poultry, eggs, lean meat in moderation.
Recommend five: less oil, less salt, control sugar and limit alcohol.
Recommendation 6: Eliminate waste and develop a new food style.
Our daily intake of different types of food is also different, the following to explain one by one.
First, cereal food intake of 250 to 400 grams per day, including whole grains and mixed legumes 50 to 150 grams, potatoes 50 to 100 grams.
Second, vegetables to 300 ~ 500 grams per day, 200 ~ 350 grams of fresh fruit, fruit juice can not be replaced.
Third, livestock and poultry meat, aquatic products, eggs daily intake is 40 to 75 grams, 40 to 75 grams, 40 to 50 grams, respectively.
Fourth, milk and dairy products, soybeans and nuts, the daily intake of liquid milk 300 grams of milk and dairy products and 25 ~ 35 grams of soybeans and nuts.
Fifth, cooking oil and salt, daily intake of salt not more than 6 grams, cooking oil 25 ~ 30 grams.
