First, the food is diverse and reasonably matched.
The daily diet should include cereals, vegetables, fruits, livestock, poultry, fish, eggs, milk and beans. Average daily intake of 12 kinds of food, more than 25 kinds per week, reasonable collocation. Eat 200-300g of cereals every day, including 50- 150g of whole grains and miscellaneous beans; Potato 50 ~ 100g.
Second, eat a dynamic balance and have a healthy weight.
Insist on daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a cumulative duration of more than 150 minutes. It is best to take 6000 steps every day for active physical activity. Encourage proper high-intensity aerobic exercise and strengthen resistance exercise, 2 ~ 3 days a week.
Third, eat more fruits and vegetables, milk, whole grains and soybeans.
There are vegetables in the meals, and the daily intake of fresh vegetables should not be less than 300g, and dark vegetables should account for 1/2. Eat fruit every day and ensure that you consume 200 ~ 350g of fresh fruit every day. Fruit juice can't replace fresh fruit. Eat all kinds of dairy products and consume more than 300 ml of liquid milk every day.
Fourth, eat fish, poultry, eggs and lean meat in moderation.
The intake of fish, poultry, eggs and lean meat should be moderate, with an average of120 ~ 200g per day. It is best to eat fish or 300 ~ 500g, eggs 300 ~ 350g and livestock meat 300 ~ 500g twice a week. Eat less deep-processed meat products.
Five, less salt and less oil, sugar control and alcohol restriction.
Adults should not consume more than 5 grams of salt and 25-30 grams of edible oil every day. Control the intake of added sugar, not more than 50 grams per day, preferably less than 25 grams. The daily intake of trans fatty acids should not exceed 2g. Do not drink or drink less sugary drinks. Children and adolescents, pregnant women, nursing mothers and patients with chronic diseases should not drink alcohol. Adults who drink alcohol should not drink more than 15g per day.
6. Eat regularly and drink plenty of water.
In a mild climate, the daily water consumption of adult males with low physical activity level is 1700 ml, and that of adult females is 1500 ml. It is recommended to drink white water or tea, drink little or no sugary drinks, and do not use drinks instead of white water.
Seven, can cook, can choose, and can read labels.
Know food and choose fresh food with high nutritional density. Learn to read food labels and choose prepackaged foods reasonably. Learn to cook, inherit traditional diet and enjoy natural delicacies.
Eight, the public chopsticks are divided into meals to prevent waste.
Food preparation should be separated from raw and cooked food, and cooked food should be heated thoroughly after secondary heating. Pay attention to hygiene, starting with sharing public chopsticks.
Benefits of a balanced diet:
1, providing various nutrients.
A balanced diet can provide enough carbohydrates, protein, fat, vitamins, minerals and other nutrients to ensure that all aspects of the body's needs are met. A balanced diet can help us control our dietary intake and avoid unnecessary excessive calorie intake, thus helping us maintain a healthy weight.
2. Improve cardiovascular health.
A balanced diet can lower cholesterol, blood pressure and blood sugar levels, thus reducing the risk of cardiovascular disease. A balanced diet can provide enough nutrition, enhance the body's immunity and make the body better resist diseases.
3. Increase vitality and energy.
A balanced diet can provide enough energy to help us maintain vitality and energy and improve our physical exercise ability. A balanced diet can prevent the occurrence of chronic diseases, such as diabetes, hypertension and cancer, thus protecting health. A balanced diet can provide the nutrients the body needs, including carbohydrates, fats, protein, vitamins, minerals and cellulose.