A balanced diet has been repeatedly mentioned. The so-called balanced diet refers to a diet that chooses a variety of foods and is properly matched. Only by eating a balanced diet can you get enough nutrition and enjoy a lifetime of health. So, what does a balanced diet consist of?
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A variety of vegetables: including dark green leafy vegetables, red and orange vegetables, leguminous vegetables (tender beans, sweet peas, etc. ), starchy vegetables (such as potatoes, etc. ) and so on. According to a survey, from 20 10 to 20 12, the intake of fresh vegetables of Chinese residents dropped from 276.2 grams per day in 2002 to 269.4 grams per day. Therefore, we must eat more different kinds of fresh vegetables. Meet the body's demand for vitamins. Old people should eat 500 grams of vegetables every day. Half of them are dark vegetables, such as spinach, tomatoes and colored peppers.
Complete fruit: Fruit is an important source of antioxidant substances such as potassium, vitamin C, pectin, carotenoids, anthocyanins and proanthocyanidins in the diet. Fruit does not need to be boiled, which keeps the characteristics of high potassium and low sodium and can prevent hypertension. Because after the fruit is beaten into juice. Antioxidants and dietary fiber are seriously lost, satiety is greatly reduced, and postprandial blood sugar is greatly increased. So it is recommended to eat whole fruit. Unless there is something wrong with chewing and digestion, it is not recommended to pulp or juice the fruit before eating.
Whole grain food: Grain is the staple food in daily life, including rice, wheat, barley, oats, buckwheat, corn, millet and so on. Whole grains can increase the supply of B vitamins, potassium, magnesium and dietary fiber, and prevent obesity, diabetes, cardiovascular and cerebrovascular diseases and intestinal cancer. As a staple food, we should consciously choose whole grains to get more comprehensive nutrition.
High quality protein: including seafood, lean meat, poultry, eggs, milk, dried beans, nuts and bean products. Meat is an important part to ensure the supply of trace elements such as iron and zinc and prevent anemia and zinc deficiency. Eggs are rich in vitamins, trace elements, phospholipids and lutein. Except animal food and staple food. Nuts, beans and bean products in plant foods can also supply a large amount of protein. Vegetarians should pay special attention to the intake of beans to meet the body's demand for protein and trace elements. Proper intake of dairy products is beneficial to prevent osteoporosis, obesity, hypertension and coronary heart disease.
A little oil: edible oil can provide essential fatty acids and fat-soluble vitamins for the body and improve the taste of food. The maximum daily edible oil intake for adults recommended by China Nutrition Society is 25ml. In addition, the daily intake of nuts (including walnuts, hazelnuts, pine nuts, almonds, almonds, cashews, pecans and macadamia nuts) should not exceed 30g.
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