How can I make my diet healthier?

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 and pectin 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.