1, staple food. From a nutritional point of view, carbohydrates provide 50%-60% of the total energy in the whole day, so you should eat some staple foods for every meal. When eating staple food, it is best to match the thickness, in which white rice and white flour account for 50%-70% of the total staple food. In addition, some people often eat with "rice+pork vermicelli+fried potato shreds" or "steamed bread+beef potatoes". What needs to be reminded here is that when eating foods with high starch content such as vermicelli, vermicelli, potato, taro and sweet potato, the intake of staple food should be reduced accordingly, and it should not be eaten only as a dish.
2. meat. Eating meat can supplement protein and other nutrients for human body, but people should pay attention to controlling their intake when eating meat, and try to choose lean meat. Generally, every meal is 1 2 ~3, and it is best to eat pork, beef, mutton, chicken, duck, fish, shrimp and seafood alternately. For vegetarians, milk, eggs and bean products can be used instead of meat.
3. eggs. Eggs are common in eggs, which are very comprehensive and rich in nutrition, so it is best to eat 1 -2 eggs every day. For people with hypercholesterolemia, you can eat less, such as eating an egg yolk every day or every other day.
4. milk. Milk and its products are good sources of protein and calcium, and the daily intake of adults should be 200ml-400ml.
5. Vegetable oil. Some people think that vegetable oil can be safely eaten, but in fact, adults can consume 20g-30g vegetable oil every day. Among all kinds of vegetable oils, soybean oil, peanut oil, rapeseed oil and various blended oils are rich in polyunsaturated fatty acids, while olive oil and tea oil are rich in monounsaturated fats, which can be eaten alternately.
6. nuts. Many people like to eat nuts, whether watching TV or playing computer games, they often stick to nuts, but you should know that eating 15g of nuts is equivalent to eating 10g of oil, so eating too many nuts is easy to cause excessive oil.
7. vegetables. Eat some vegetables every meal, and it is best to eat different kinds of vegetables alternately, and it is advisable to eat 1 kg -2 kg every day;
8. fruit. When eating fruit, according to the sugar content of fruit, the total daily intake should be controlled at 200 g-500 g. People who especially like to eat fruits can appropriately increase their fruit intake, but they should eat less staple food accordingly.
In addition, when cooking food, you should use steaming, boiling, stewing, stewing, mixing and other methods to avoid frying, frying and baking. Don't rub hard when washing rice, and the number of washing rice should not be too much; Vegetables should be washed first and then cut to minimize nutrient loss. (Author: Xu Beijing Tiantan Hospital, Deputy Chief Physician of Clinical Nutrition Department)