The picture above shows the structure of the food we eat, also called "dietary pagoda"! We vividly understand the principle of food structure from this "dietary pagoda":
1.？ Food is diverse, mainly cereals.
Eat more foods and avoid monotonous food varieties. Try to eat a variety of foods every day, preferably more than a dozen, and it is best to reach 20 kinds a week (excluding seasonings). Among all kinds of foods, grain is still the main food, that is, the staple food (to be eaten at every meal). Among staple foods, it is best to eat coarse grains, miscellaneous grains, beans and potatoes. Intake 200 ~ 300g of cereals every day, including 50 ~150g of whole grains and miscellaneous beans; Potato 50 ~ 100g.
2. Eat more vegetables, fruits and potatoes.
Eat more fruits and vegetables and eat all kinds of Tibetan food. Every adult should eat at least 300g fresh vegetables every day, 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, but you should eat nuts in moderation. Remember that fruits and vegetables can't replace each other!
3. Eat bean products every day and often drink milk.
Eat all kinds of soy products and dairy products, and the intake is equivalent to more than 300 ml of liquid milk every day.
4. Eat fish, poultry, eggs and lean meat regularly, with an average of120 ~ 200g per day. It is best to eat fish or 300 ~ 500g of livestock and poultry meat twice a week, mainly 300 ~ 350g of fish, and eat less deep-processed meat products, fat meat, smoked and cured meat products and eggs. Eggs are rich in nutrition, and eating eggs does not dislike yolk.
5. In the food structure, special emphasis is placed on less salt and less oil.
How much is appropriate? The latest dietary guidelines for China residents suggest that the daily salt intake of each adult should not exceed 6 grams. The consumption of edible oil is 25-30g per day. In fact, it is difficult to measure these data in daily life. In the final analysis, it is to master a principle. When cooking, try to be light, put as little salt as possible and put as little oil as possible. It's best not to cook or eat fried food.
6. Try not to put sugar in cooking, and do not make sweets and sugary drinks.
Whether adults or children, try to eat less sweets and drink less sugary drinks. Some places in South China are used to cooking with a little sugar, which can be mastered by only 25 grams of sugar per person per day.
Healthy eating pyramid
Eat the most-cereal
At least eat-oil, salt, sugar.
Eat more vegetables and fruits.
Eat a moderate diet-meat, fish, eggs and milk.
Drink enough liquid drinks (water, tea, clear soup, etc.). ) every day.