1, coarse grains.
There are many kinds of coarse grains, such as millet, corn, sorghum, black rice, buckwheat and oats, whole wheat flour and brown rice, and miscellaneous beans such as mung beans, red beans, kidney beans, Mi Dou and lentils.
Sometimes, potatoes can be used as coarse grains. The nutritional value of coarse grains is higher than that of flour and rice, which plays an important role in preventing obesity, stabilizing blood sugar, regulating blood lipid and promoting defecation. The intake of coarse grains/whole grains should account for more than 1/3 of the staple food.
2. Dark vegetables
Dark vegetables such as dark green, red, yellow and purple have higher nutritional value and more health benefits, accounting for 50% of all vegetables. The following dishes with different colors should be the protagonists of table vegetables.
Rape, spinach, Chinese cabbage, Chinese cabbage, amaranth, oily wheat, lettuce, leek, chrysanthemum and other green leafy vegetables.
Dark green vegetables such as broccoli, garlic sprout, green pepper and bitter gourd.
Red and yellow vegetables, such as tomatoes, carrots, colored peppers and pumpkins.
Purple vegetables such as purple cabbage.
3. Fresh fruit
Dietary guidelines recommend that ordinary adults eat an average of 200~350 grams of fruit every day. Generally, darker colors have higher nutritional value, such as mango, citrus, kiwi, strawberry, cherry and blueberry. But in general, the nutritional value of various fruits is not much different, so they can be enjoyed according to local conditions.
4. Soybean products
Soybean products such as soybean milk, tofu and dried tofu have high nutritional value. It is not only an important source of high-quality protein, phospholipids, calcium, zinc, B vitamins, vitamin E, dietary fiber, soybean isoflavones, soybean oligosaccharides, soybean sterols, soybean saponins and other nutrients, but also low in fat and cholesterol.
It is recommended to eat 25 grams of soybeans or equivalent soy products every day (25 grams of soybeans is equivalent to 72.5 grams of north tofu, 140 grams of south tofu, 365 grams of soybean milk, 55 grams of dried tofu, 40 grams of shredded tofu, 175 grams of lactone tofu).
5. eggs
The protein content of eggs is about 12%, which is one of the protein with the highest nutritional value and the best quality among natural foods, surpassing animal foods such as meat. Eggs are also important sources of phospholipids, B vitamins, vitamin A, vitamin D, vitamin E and trace elements such as iron, zinc and selenium. Moreover, eggs are particularly easy to digest and absorb, and it is recommended to have one every day.
6. Lean meat and fish and shrimp
Animal meat (such as pork, beef, mutton, etc. ) and poultry (such as chicken and duck). ) is a good source of high-quality protein, lipids, vitamins A and B, iron, zinc, potassium, magnesium and other nutrients, and is an important part of a reasonable diet. Lean meat and fish and shrimp average about 100 ~ 150g per day.
7.milk
Milk has a complete range of nutrients, rich content, appropriate proportion, easy digestion and absorption, and extremely high nutritional value. In particular, it is difficult to completely replace other foods because of its high calcium content and high absorption rate. Dietary guidelines recommend drinking 300 grams of milk every day.
8.nuts
Nuts such as peanuts, walnuts, pistachios, pine nuts, almonds, cashews and hazelnuts have high nutritional value and are important sources of protein, polyunsaturated fatty acids, fat-soluble vitamins and trace elements. Nuts are relatively high in fat, so it is advisable to eat less, a small handful a day.
9. olive oil and linseed oil
From a health point of view, first of all, we should reduce cooking oil, light diet, and minimize frying and over-oiling. Secondly, edible oil should be diversified, such as olive oil (as well as camellia oil and mustard oil). ) and flaxseed oil (and perilla oil) which are generally lacking at present should be increased.
The former is the main source of monounsaturated fatty acid-oleic acid, which has been proved to be beneficial to cardiovascular system; The latter is the main source of ω-3 polyunsaturated fatty acid-linolenic acid, which is beneficial to maintain fatty acid balance.
(Liu Hongquan, Food Safety Standards and Monitoring Department, Municipal Health and Wellness Commission)