However, people's dietary nutrition has duality. A reasonable diet is good for health; On the other hand, if we only pay attention to the "color, smell, taste and shape" of food, that is, the pleasure function, we will do it at will, which will eventually lead to the pain of "illness from the mouth" and longer unhappiness. Therefore, people should learn how to be reasonable in nutrition and apply nutrition knowledge to their daily diet. This paper introduces the guiding principles of rational nutritious diet put forward by China Nutrition Society in view of the common problems in China people's eating habits and diets.
China Dietary Guide
1, food is diverse, mainly grain. The human body needs about 40 kinds of nutrients, which can be divided into seven categories: protein, fat, carbohydrates, vitamins, minerals, water and dietary fiber. These nutrients should be reasonably matched with five foods in daily diet to form a reasonable dietary structure, which is conducive to the digestion, absorption and utilization of nutrients by the body. So food must be diversified.
2. Eat more vegetables, fruits and potatoes. As far as nutritional characteristics are concerned, they contain a variety of nutrients needed by the human body and are the main source of nutrients in people's diet.
3. Eat milk, beans or their products every day. This is a scientific dietary guidance in line with China's national conditions. Besides providing high-quality protein for human body, it also provides nutrients such as calcium, vitamin A and vitamin D.
4, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and meat oil. Generally speaking, the dietary structure of China people is that they eat too much plant food, while animal food with nutrients such as protein as the main source is not practical. Therefore, to make our diet meet the requirements of a balanced diet, we should always eat some animal foods in moderation. However, urban residents eat too much animal food, which leads to overnutrition and an increase in the incidence of "civilized diseases". Therefore, we should pay attention to the relationship between "regular" and "moderate".
5, food intake and physical activity should be balanced, and maintain a suitable weight. Daily food intake and physical activity momentum are two main factors affecting body weight. Food provides energy for the human body, and daily physical activity consumes energy in the body. As long as the energy intake and expenditure are balanced, the accumulation of body fat will be reduced.
6. Eat a light and salt-free diet. Don't eat too greasy and salty food in your diet, and develop scientific and healthy eating habits. The World Health Organization (WHO) suggests that it is good for health to eat no more than 6 grams of salt per person every day.
7. If you drink alcohol, you should limit it. Excessive drinking will cause damage to many organs and systems such as liver, cardiovascular and cerebrovascular diseases, nervous system and so on, leading to nutritional deficiency. It will also increase the risk of hypertension and stroke. However, limited drinking or a small amount of low-alcohol drinking has a certain protective effect on cardiovascular and cerebrovascular health.
8. Eat clean, hygienic and non-perishable food. When choosing daily diet and food, we should not only pay attention to comprehensive and balanced nutrition, but also ensure food safety and hygiene. This will not lead to the occurrence of diseases.
China Residents Balanced Diet Pagoda
It is an ideal nutritional model combining the characteristics of China residents' dietary structure. This is the goal and daily guide to improve the dietary and nutritional status of China residents.
The main contents are as follows:
1, the basic food is divided into five categories:
(1) Cereals and potatoes mainly provide carbohydrates, protein and vitamin B.
(2) Vegetables and fruits mainly provide dietary fiber, minerals, vitamin C and carotene.
(3) Animal food (including fish, poultry, meat, eggs, etc. ) mainly provides protein, fat, minerals, vitamin A and vitamin B.
(4) Milk and beans mainly provide protein, fat, minerals, vitamin B and dietary fiber.
(5) Oil (pure heat energy food) mainly provides heat energy.
2. Convert the principle of balanced diet into the reasonable intake of various foods per person per day, and show it in the form of an intuitive five-story pagoda. Due to the different positions and areas of each floor of the pagoda, it reflects the position and proportion of various foods in the diet to a certain extent, which is convenient for the public to understand and apply in their daily lives.
Spire-grease, no more than 25g (about 2 tablespoons) per day.
Second floor-100g milk and dairy products, 50g beans and bean products.
The third floor-50g of fish and shrimp, 50 100g of livestock and poultry meat and 2550g of eggs.
The fourth floor-400500 grams of vegetables, fruit 100200 grams.
The bottom layer-cereal, each person should eat 300 or 500 grams a day.
Judging from the current nutritional status of the public, it is necessary to supplement the micronutrients (vitamins and minerals) that are generally lacking in special populations and special physiological periods by strengthening nutritional health foods or nutritional supplements while developing the "China Residents' Balanced Diet Pagoda".
Reference Intake of Dietary Nutrients of China Residents
In order to understand China residents and rational nutrition, and better apply and practice nutrition knowledge, China Nutrition Society formulated this standard in 2000. It combines the latest research results of nutrition and related disciplines at home and abroad in recent years, and more than 40 nutrients needed by the human body.
1, classified by nutrition
Energy and macronutrients
macrocell
microelement
vitamin
2. Classify other dietary components. According to the dietary nutrition intake demand of Chinese residents, a set of complete scientific data such as average nutrient requirement, recommended intake and maximum tolerable intake of human body are put forward.
Based on the reference intake of dietary nutrition of China residents, we can evaluate and understand the dietary consumption of China residents more scientifically. Through scientific and reasonable dietary nutrition measures, we can gradually reduce or even eliminate the phenomenon of nutrient deficiency, and also prevent the frequent occurrence of common chronic diseases in modern society. On the other hand, it can also prevent the harm caused by blind excessive intake of certain nutrients to the human body.
At the same time, the standard can effectively understand the food industry and agriculture, produce more nutritional and healthy products that truly reflect the core value of food, and improve people's nutritional and health status.