What is the proper proportion of various nutrients in the diet?

Nutritionists put forward four kinds of food that constitute the daily diet structure of China residents: cereals and beans; Vegetables and fruits; Milk and dairy products; Meat, poultry, fish and eggs. Taking these four foods as the pillars and adding another one, namely oil, salt and sugar, is called "4+ 1" pyramid selling. Some experts also divide food into six categories: grains, vegetables, fruits, milk and cheese, meat, eggs, fish and beans, and oil. Together with water, they are also arranged in a pyramid shape as a dietary guide for dieters. Eating according to this diet structure is not only beneficial to health, but also will not lead to obesity.

The dietary pattern of pyramid food has been proved to be effective in continuous weight loss, especially in weight maintenance.

At the bottom of the pyramid is water,1500 ~ 2000ml per day.

Vegetables on it: 3 ~ 5 servings a day (one serving refers to a bowl of lettuce or half a bowl of cooked vegetables).

Fruit: 2 ~ 4 servings per day (one serving means 1 apple, banana or orange).

Milk: 2 ~ 3 servings per day (one serving refers to 1 cup of milk or 2 slices of cheese).

Meat, fish, eggs and beans: 2-3 servings per day (one serving refers to 1 egg or 100g lean meat and half a pea).

Oils and fats: proper amount, especially unsaturated fatty acids, such as olive oil and sunflower oil in vegetable oil.

Finally, the one that eats the least is whole grains: two servings a day (one refers to a piece of bread, half a bowl of rice or noodles).

In addition, vitamin A, vitamin B, vitamin C, vitamin D and vitamin E, as well as various minerals and trace elements, are essential substances that constitute the human body structure and maintain human functions. While controlling the diet, we should also pay attention to ensuring the intake of these nutrients. Maintaining a balanced nutritional intake every day can basically prevent the lack of these substances.

Supplementing comprehensive vitamins and minerals with vitamin A ~ E every day is also a means to ensure adequate intake of such nutrients for obese people with irregular diet.

Taking it after meals is more effective than taking it on an empty stomach.