A balanced diet and diversified food intake can ensure the body's demand for various nutrients. It is recommended to eat more than 12 different foods every day and more than 25 foods every week. The staple food is recommended to be mainly cereals as coarse grains, which is beneficial to human health.
Second, eat more fresh fruits and vegetables, milk and soybeans.
Fresh vegetables, fruits, milk, soybeans and products are important components of a healthy diet. They are rich in vitamins, minerals, dietary fiber and protein, which are of great benefit to human health. Among them, it is recommended to consume 300-500 grams of fresh vegetables every day, and dark vegetables should account for more than half. It is recommended to consume 200-350g fresh fruit every day. The intake of milk exceeds 300 grams. Eat more than 25 grams of soybeans every day.
Third, eat fish, poultry, eggs and lean meat in moderation.
Fish, poultry, eggs and lean meat can provide high-quality protein, vitamins A and B, and some of them also contain high fat and cholesterol.
Fourth, less salt and less oil, sugar control and alcohol restriction.
We should cultivate light eating habits. Adults eat no more than 6 grams of salt and no more than 25-30 grams of edible oil every day. Excessive intake of added sugar will increase the risk of dental caries and overweight. It is suggested that the daily sugar intake should not exceed 50 grams, and it is best to control it below 25 grams. You should drink more water. It is suggested that adults drink 7-8 cups (1500~ 1700 ml) every day, and it is recommended to drink boiled water and tea, and not to drink or drink less sugary drinks. Adult men drink no more than 25 grams a day, and women drink no more than 15 grams.
It should be noted that the above is applicable to healthy adults. For children, teenagers and pregnant women, changes and adjustments may be needed. In addition, for people with special diseases, such as diabetes, renal insufficiency, liver insufficiency, cancer patients and so on. You need a reasonable diet under the guidance of a professional dietitian.