1, with various foods and reasonable collocation.
Adhere to a grain-based balanced diet model. The daily diet should include cereals, vegetables, fruits, poultry, fish, eggs, milk and beans. Eat more than 12 kinds every day and more than 25 kinds every week, with reasonable collocation.
2, diet dynamic balance, healthy weight
People of all ages should take part in sports every day to keep a healthy weight. Eat too much and keep the energy balance. 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; Active physical activity is best at 6000 steps a day. Encourage proper high-intensity aerobic exercise and strengthen resistance exercise, 2 ~ 3 days a week. Reduce sedentary time and get up and exercise every hour.
3. Eat more vegetables, milk, whole grains and soybeans.
Vegetables, fruits, whole grains and dairy products are important components of a balanced diet. 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 300ml of liquid milk every day. Always eat whole grains and bean products, and eat nuts in moderation.
4. Eat fish, poultry, eggs and lean meat in moderation.
The intake of fish, poultry, eggs and lean meat should be moderate, with an average of 120 ~ 200 g per day. It is best to eat fish or 300 ~ 500g, eggs 300~350g and meat of livestock and poultry 300 ~ 500g twice a week. Eat less deep-processed meat products. Eggs are rich in nutrition, and eating eggs does not dislike yolk. Mainly fish, eat less fat, smoked and pickled meat products.
5, less oil and less salt, control sugar and limit alcohol.
Cultivate light eating habits and eat less high-salt and fried foods. Adults should not consume more than 5g of salt and 25 ~ 30g of edible oil every day. Control the intake of added sugar, no more than 50g per day, preferably less than 25g. Do not drink or drink less sugary drinks. Adults who drink alcohol should not drink more than 15g per day.
6. Eat regularly and drink plenty of water.
Arrange three meals a day reasonably, regularly and quantitatively, without missing meals, and eat breakfast every day. Regular diet, moderate diet, no overeating, no picky eaters, no overeating. Drink plenty of water, several times. It is recommended to drink white water or tea, drink little or no sugary drinks, and don't use drinks instead of white water.
In daily life, we should arrange meals reasonably and develop healthy living habits, so as to obtain a healthy body full of vitality.