1, the food is diverse and the collocation is reasonable.
A balanced dietary pattern is the basis for ensuring the nutritional needs and health of the human body to the greatest extent, and food diversity is the basic principle of a balanced dietary pattern. A variety of foods should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts. It is recommended to eat more than 12 kinds every day and more than 25 kinds every week. Giving priority to grains is an important feature of a balanced diet. It is suggested to consume 200~300g of cereals every day, including 50 ~150g of whole grains and miscellaneous beans; Potato 50~ 100g. The daily diet should be reasonably combined and matched. In the balanced dietary pattern, carbohydrate energy accounts for 50%~65% of the total dietary energy, protein accounts for 65,438+00% ~ 65,438+05%, and fat accounts for 20%~30%.
2, diet dynamic balance, healthy weight
Weight is an important index to evaluate human nutrition and health, and exercise and dietary balance are the key to maintain a healthy weight. People of all ages should exercise every day, keep energy balance and keep a healthy weight. Both underweight and overweight may increase the risk of illness. It is suggested that moderate-intensity physical activity should be carried out for at least 5 days every week, totaling 150 minutes or more; Adhere to daily physical activities, and it is best to take 6000 steps every day for active physical activities; It is beneficial to pay attention to reducing sedentary time and getting up every hour to exercise.
3. Eat more fruits and vegetables, milk, whole grains and soybeans.
Vegetables, fruits, milk, soybeans and their products are important components of a balanced diet, and nuts are beneficial supplements to the diet. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Milk and soybeans are rich in calcium, high-quality protein and B vitamins, which play an important role in reducing the risk of chronic diseases. Dietary recommended vegetables, the daily intake of vegetables is not less than 300g, and dark vegetables should account for 1/2. It is recommended to eat fruit every day and take in 200~350g fresh fruit every day. Fruit juice can't replace fresh fruit. Eat all kinds of dairy products and consume more than 300ml of liquid milk every day. Often eat whole grains, bean products and nuts.
4. Eat fish, poultry, eggs and lean meat in moderation.
Fish, poultry, eggs and lean meat can provide high-quality protein, vitamins A and B, and some of them also contain high fat and cholesterol. At present, the consumption of livestock meat in China is high, and excessive intake is harmful to health, so it should be eaten in moderation. Animal food is best fish and poultry, with relatively low fat content and more unsaturated fatty acids. Eggs are nutritious and lean meat is low in fat. Eating too much smoked and salted meat will increase the risk of certain tumors, so you should eat less. It is suggested that adults should consume an average of 120~200g of animal food every day, which is equivalent to eating fish or 300~500g twice a week, 300~500g of livestock and poultry meat and 300~350g of eggs.
5, less salt, less oil, less sugar and less wine.
Excessive intake of salt, edible oil and fat by most residents in China is an important factor for the high incidence of chronic diseases such as obesity and cardiovascular and cerebrovascular diseases. Therefore, in order to cultivate light eating habits, it is suggested that adults should not consume more than 5g of salt and 25-30g of edible oil every day to avoid excessive intake of animal fat and saturated fatty acids. Excessive intake of added sugar will increase the risk of dental caries and overweight. It is recommended not to drink or drink less sugary drinks. It is suggested that the daily sugar intake should not exceed 50g, and it is better to control it below 25g. Children and adolescents, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, the daily consumption should not exceed 15g.
6. Eat regularly and drink plenty of water.
Regular diet is the premise of realizing reasonable diet. Arrange three meals a day reasonably, regularly and quantitatively, eat moderately and don't overeat. The energy provided by breakfast should account for 25-30% of the total energy, lunch 30-40% and dinner 30-35%. Water is an important part of human body and plays a variety of physiological functions. The balance of water intake and discharge can maintain the proper hydration state and health of the body. It is suggested that adults with low physical activity level drink 7~8 glasses of water every day, which is equivalent to 1700ml for men and 1500ml for women. Drink plenty of water every day. It is recommended to drink white water or tea, and not to drink or drink less sugary drinks.
7. Can cook, choose and read labels.
Food is the material basis for human beings to obtain nutrition, survival and development, and meals should be planned at every stage of life. Understand the nutritional characteristics of various foods, choose fresh foods with high nutritional density, and learn to choose healthier packaged foods by comparing the nutritional labels of foods. Cooking is an important part of a reasonable diet. Learn to cook and master new tools, inherit local cuisine, eat three meals a day, have a balanced diet and enjoy nutrition and delicious food. Eat out or choose take-away food, buy it as needed, pay attention to the right amount and mix it with meat and vegetables, and put forward health demands on your own initiative.
8, public chopsticks, refuse to waste.
Daily food hygiene should first pay attention to the choice of local, fresh and hygienic food, and do not eat wild animals. Food preparation should be separated from raw and cooked food and stored properly. When many people sit at the same table, they should use common chopsticks and spoons, and take sanitary measures such as sharing meals or sharing meals. Diligence and thrift are the cultural traditions of the Chinese nation. Everyone should respect and cherish food, prepare meals at home and out as needed, and don't waste money. Start from every family, inherit a healthy lifestyle and cultivate a civilized new diet. Social catering should take multiple measures simultaneously, advocate civilized dining methods, and promote public health and the sustainable development of the food system.
It seems that health begins with eating every meal well, and eating is by no means a "trivial matter". Adhere to the eight principles of a balanced diet, and health will naturally walk with you all the time!
Author: Wang Fuli