All kinds of foods contain different nutrients, and no food can supply all the nutrients needed by the human body. The daily diet must be properly matched with a variety of foods to meet the human body's demand for various nutrients. Cereal food is the main body of China's traditional diet and the main source of human energy. It provides essential carbohydrates, protein, dietary fiber and B vitamins. Among all kinds of food, cereal is the main food, so pay attention to the collocation of thickness.
Recommendation (2). Eat more vegetables, fruits and potatoes.
Vegetables, fruits and potatoes are rich in vitamins, minerals, dietary fiber and other bioactive substances. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and fruits, while the sugar, organic acids and pectin in fruits are richer than those in vegetables. Diets containing vegetables, fruits and potatoes play an important role in protecting cardiovascular health, enhancing disease resistance and preventing certain cancers.
Recommendation (3). Often eat milk, beans or their products.
Milk contains high calcium, which is the best source of natural calcium and an important source of high-quality protein. Calcium deficiency in the diet of Chinese residents is generally related to the lack of milk and dairy products in the diet. Eating milk regularly can improve the bone density of children and adolescents and slow down the bone loss of the elderly. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and B vitamins. Eating beans regularly can not only improve the nutritional supply of the diet, but also help prevent the adverse effects caused by eating too much meat.
Recommendation (4). Eat fish, poultry, eggs and lean meat, and eat less fat and meat oil.
Fish, poultry, eggs and lean meat are important sources of high-quality protein, fat-soluble vitamins and some minerals. The intake of animal food in quite a few cities and most rural areas in China is insufficient, so the intake of people should be appropriately increased. But residents in some big cities eat too much meat, which is not good for their health. Eat less pork, especially fat and meat oil, and reduce the intake of dietary fat.
Recommendation (5). Maintain a balance between food intake and exercise, and maintain an appropriate weight.
Food intake and physical activity are two main factors to control weight. Eating too much and not exercising enough will lead to obesity, on the contrary, it will lead to weight loss and chronic diseases. Being too low will reduce the ability to work and the resistance to diseases. These are unhealthy manifestations. The balance between food intake and energy consumption should be maintained, and people with less physical activity should exercise moderately to keep their weight within a suitable range.
Recommendation (6). Eat light and low-salt food.
Diet should not be too greasy, salty or contain too much animal food and fried and smoked food. The salt intake per person per day should not exceed 6 grams. In addition to salt, you should also eat less high-sodium foods such as soy sauce, pickles and monosodium glutamate, as well as processed foods containing sodium. Eating too much salt will increase the risk of hypertension.
Recommendation (7). Drinking should be restricted.
Excessive drinking will reduce appetite and food intake, leading to various nutritional deficiencies. In severe cases, excessive drinking can also cause alcoholic cirrhosis and increase the risk of hypertension and stroke. If you drink alcohol, you can drink a small amount of low-alcohol wine. Pregnant women and children should avoid drinking alcohol.
Recommendation (8). Eat clean, hygienic and non-perishable food.
You should choose food with good appearance, no dirt, impurities, no discoloration or bad taste. Pay attention to the sanitary conditions, including the dining environment, tableware and the health and hygiene of suppliers.