What is the standard of healthy and reasonable diet?

Dietary guidelines for China residents: 1. Food should be diversified, mainly cereals. There are many kinds of human foods, and the nutrients contained in all kinds of foods are not exactly the same. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion. Therefore, people should be encouraged to eat a wide range of foods. A variety of foods should include the following five categories: the first category is cereals and potatoes: cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide carbohydrates, protein, dietary fiber and B vitamins. The second category is animal food: including meat, poultry, fish, eggs, milk and so on. , mainly providing protein, fat, minerals, vitamins A and B. The third category is beans and their products: including soybeans and other dried beans, mainly providing protein, fat, dietary fiber, minerals and B vitamins. The fourth category is vegetables and fruits, including fresh beans, roots, leafy vegetables and eggplant fruits, which mainly provide dietary fiber, minerals, vitamin C and carotene. The fifth category is pure heat energy food: including animal and vegetable oil, starch, edible sugar, alcohol, etc., which mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. Cereals are the main part of China's traditional diet. With the development of economy and the improvement of living standards, people tend to eat more animal food. According to the results of 1992 national nutrition survey, in some wealthy families, the consumption of animal food exceeds that of cereal. This "westernized" or "affluent" diet provides too much energy and fat, but too little dietary fiber, which is not conducive to the prevention of some chronic diseases. The idea of giving priority to cereals is to remind people to keep the good tradition of China's diet and prevent the disadvantages of developed countries' diet. In addition, we should pay attention to the matching of thickness and often eat some coarse grains. Don't grind rice and wheat too fine, or most of the nutrients and dietary fiber contained in the grain surface will be lost to the bran. Second, eat more vegetables, fruits and potatoes. Vegetables and fruits are rich in vitamins, minerals and dietary fiber. There are many kinds of vegetables, such as leaves, stems, flower moss, eggplant, fresh beans, edible fungi and so on. Different varieties contain different nutrients, and even differ greatly. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin B2, vitamin C, folic acid, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fruit acid, citric acid, malic acid, pectin and other substances in fruits are richer than those in vegetables. Red and yellow fruits, such as fresh dates, oranges, persimmons and apricots, are excellent sources of vitamin C and carotene. Wild fruits developed in China in recent years, such as kiwi fruit, Rosa roxburghii, Hippophae rhamnoides and blackcurrant, are also rich sources of vitamin C and carotene. Potatoes are rich in starch, dietary fiber, vitamins and minerals. China residents have eaten less potatoes in recent ten years, so they should be encouraged to eat more potatoes. A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers. Third, often eat milk, beans or their products. Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average. There are also many babies suffering from rickets in China, which may be related to dietary calcium deficiency. A large number of studies show that calcium supplementation in children and adolescents can improve their bone density, thus delaying their age of osteoporosis; Supplementing calcium to the elderly may also slow down the rate of bone loss. Therefore, we should vigorously develop the production and consumption of milk. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects caused by excessive meat consumption in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products. Four, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and meat oil. Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the lysine content is higher, which is beneficial to supplement the deficiency of lysine in plant protein. Iron in meat is well utilized, and unsaturated fatty acids contained in fish, especially marine fish, can reduce blood lipid and prevent thrombosis. Animal liver is rich in vitamin A, vitamin B 12, folic acid and so on. However, some organs, such as brain and kidney, have high cholesterol content, which is unfavorable for preventing cardiovascular diseases. The average amount of animal food consumed by a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health. Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less. At present, pork is still the main meat of our people, and its fat content is high, so we should develop lean pigs. Chicken, fish, rabbit meat, beef and other animal foods have high protein content and low fat content, and the energy produced is much lower than that of pork. We should strongly advocate eating these foods and appropriately reduce the proportion of pork. Five, food intake and physical activity should be balanced, maintain a suitable weight. Food intake and physical activity are two main factors to control weight. Food provides human energy, while physical activity consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight for a long time; On the contrary, if the appetite is insufficient and the labor or exercise is too large, it can cause emaciation due to lack of energy, leading to a decline in labor ability. Therefore, people need to keep a balance between food intake and energy consumption. Mental workers and people with less activity should strengthen exercise and take appropriate exercise, such as brisk walking, jogging and swimming. However, thin children should increase their intake of food and oil to maintain normal growth and development and appropriate weight. Overweight or underweight are unhealthy manifestations, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis. The distribution of three meals should be reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively. Sixth, the diet is light without salt. A light and salty diet is good for health, that is, not too greasy, not too salty, not too much animal food and fried and smoked food. At present, the intake of oil by urban residents is getting higher and higher, which is not conducive to health. I noticed that the residents' salt intake was too high, and the average value was more than twice that recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to have too much salt. The World Health Organization recommends that the salt intake per person per day should not exceed 6 grams. In addition to salt, dietary sodium also includes high-sodium foods such as soy sauce, pickles and monosodium glutamate, as well as processed foods containing sodium. We should form the habit of eating less salt from an early age. Seven, such as drinking should be limited. People often drink on holidays, festivals and social occasions. Highly alcoholic liquor contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, leading to multiple nutritional deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. And it will lead to an increase in accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low alcohol. Teenagers should not drink alcohol. Eight, eat clean and hygienic food that does not deteriorate. When purchasing food, we should choose the food with good appearance, no dirt, no impurities, no discoloration, no odor and meeting the hygiene standards, and strictly control the entry of diseases into the mouth. Pay attention to the sanitary conditions when eating, including the dining environment, tableware and the health and hygiene of the food supplier. Group dining should advocate separate meals to reduce the chance of disease transmission.