Healthy balance: The diet structure should include various nutrients, such as carbohydrate, protein, fat, vitamins, minerals and fiber. Reasonably balance the intake of various nutrients to ensure that the body obtains comprehensive nutrition.
Carbohydrate: It should account for 50% to 60% of the total dietary energy. Choose high-quality carbohydrates, such as coarse grains, miscellaneous grains, vegetables and fruits, and avoid excessive intake of high-sugar drinks and high-sugar foods.
Protein: Appropriate intake of high-quality protein, such as lean meat, fish, eggs and dairy products, beans and nuts. Ensure that protein has rich and diverse sources, so that the body can obtain essential amino acids.
Fat: The fat in the diet should be mainly a certain amount of unsaturated fatty acids, such as vegetable oil, fish oil and nuts. Limit the intake of saturated fatty acids and trans fatty acids to reduce the adverse effects on cardiovascular health.
Vitamins and minerals: reasonable intake of various vitamins and minerals, including calcium, iron, zinc, vitamin A, vitamin C, etc. Eat more fresh fruits, vegetables, whole grains and milk to ensure adequate intake of vitamins and minerals.
Fiber: By eating enough vegetables, fruits and whole grains, we can increase the intake of dietary fiber, promote the health of digestive tract and prevent constipation and other related diseases.
Diversification of diet: Pay attention to the diversity of food in daily diet, which can not only meet all kinds of nutrients needed by the body, but also increase the interest of diet and improve appetite.
Control the intake of salt and sugar: Excessive intake of salt and sugar can easily lead to high blood pressure and chronic diseases. Reduce the amount of salt and sugar in food, strengthen the choice of salty and sour food and limit the food with high sugar content.
Matters needing attention in choosing meals
1. Reduce the intake of processed foods: Excessive intake of processed foods can easily lead to excessive intake of harmful substances such as salt, sugar and trans fatty acids. Priority should be given to fresh and natural foods to reduce the intake of processed foods.
2. Increase the proportion of plant foods: increasing the proportion of plant foods such as vegetables, fruits, whole grains and beans in the diet will help reduce the risk of chronic diseases. These foods are rich in fiber, vitamins and minerals, which can provide more nutrition.
3. Individualized diet: Different groups of people have differences in age, sex and physique, and have different nutritional needs. In order to meet the nutritional needs of individuals, the dietary structure should be adjusted according to individual conditions.