What is a healthy eating pattern?

A healthy diet refers to the complete variety, sufficient quantity and appropriate proportion of nutrients contained in the diet, which is in balance with the needs of the human body and will not lead to excessive calorie intake. The purpose of healthy diet is to promote the normal development of human body, ensure the normal activities of various tissues, organs and functions, improve the resistance of human body to diseases, and then improve work efficiency and prolong life.

1, the food is diverse, mainly cereals.

The daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts.

Average daily intake of 12 kinds of food, more than 25 kinds per week.

Eat 250~400g of cereals and potatoes every day, including 50 ~ 150g of miscellaneous grains and beans and 50 ~ 100g of potatoes.

Diversified foods and grains are important features of a balanced diet.

2, diet dynamic balance, healthy weight

People of all ages should exercise every day and keep a healthy weight.

Eat too much, control the total energy intake 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.

Reduce sedentary time and get up and exercise every hour.

3. Eat more fruits and vegetables, milk and soybeans.

Vegetables and fruits are important components of a balanced diet. Milk is rich in calcium and soybeans are rich in high-quality protein.

There are vegetables in meals, and the daily intake of vegetables should be 300 ~ 500 g, and dark vegetables should account for 1/2.

Eat fruit every day and ensure that you consume 200 ~ 350 g of fresh fruit every day. Fruit juice can't replace fresh fruit.

Eating all kinds of dairy products is equivalent to drinking 300g liquid milk every day.

Eat soy products regularly and nuts in moderation.