Food is diverse, mainly cereals.
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. The daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts. It is recommended to eat at least 12 kinds of food every day and 25 kinds of food every week. Eat 250-400g grains and potatoes every day, including 50- 150g whole grains and beans and 50- 100g potatoes.
Eat dynamic balance and have a healthy weight.
Weight is an important index to evaluate human nutrition and health, and eating and moving are the keys to maintain a healthy weight. It is suggested that moderate-intensity physical activity should be carried out for at least 5 days every week, totaling 150 minutes or more; Insist on daily physical activity, with an average of 6000 steps of active physical activity every day.
Eat more fruits and vegetables, milk and soybeans.
Vegetables, fruits, milk, soybeans and products are important components of a balanced diet, and nuts are a useful supplement to the diet. If there are vegetables in the meal, make sure to consume 300-500g of vegetables every day, with dark vegetables accounting for 1/2. Eat fruit every day, and ensure that you consume 200-350g of fresh fruit every day. Fruit juice can't replace fresh fruit. Eating all kinds of dairy products, the intake is equivalent to 300 grams of liquid milk every day. Often eat soy products, equivalent to more than 25 grams of soybeans per day, and eat nuts in moderation.
Eat fish, poultry, eggs and lean meat in moderation.
Fish, poultry, eggs and lean meat can provide high-quality protein, vitamins A and B, etc. Animal food is mainly fish and poultry; Eggs have complete nutrients; Eat less fat, smoked and pickled meat products. It is suggested to eat 280-525g of aquatic products, 280-525g of livestock meat and 280-350g of eggs every week, and the average daily intake of fish, poultry, eggs and lean meat is 120-200g.
Less salt, less oil, less sugar and less wine.
We should cultivate light eating habits. Adults should not eat more than 6 grams of salt every day; The daily intake of 25 ~ 30g sugar in edible oil should not exceed 50g, and it is better to control it below 25g. It is suggested that adults drink 7-8 cups a day (1500- 1700 ml), and it is recommended to drink boiled water and tea instead of sugary drinks. Children, teenagers, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed per day should not exceed 25g for men and15g for women.
Put an end to waste and promote new food.
Cherish food, prepare meals as needed, and advocate sharing meals without wasting. Choose fresh and hygienic food and suitable cooking methods. Learn to read food labels and choose foods reasonably. Go home and eat more, enjoy food and family. Inheriting excellent culture and promoting the new style of food civilization.