If you want to eat healthily, you must keep in mind the following six principles, each of which is very important. If you don't do it well, your healthy life will be discounted:
First, there are various foods, mainly cereals.
The daily diet should include cereals, vegetables, fruits, livestock, fish, eggs, milk, soybeans and nuts. It is recommended to eat at least 12 kinds of food every day and more than 25 kinds every week. 250-400g (raw weight) of cereals and potatoes every day, including 50- 150g of whole-grain miscellaneous beans, such as whole-wheat flour, brown rice, corn, oats, millet, mung beans and adzuki beans; Potato 50 ~ 100g, such as potato, sweet potato, taro, yam, etc.
Second, a dynamic diet and a healthy weight.
Eating and exercising are the keys to maintaining a healthy weight. It is recommended to do moderate-intensity physical activity for at least five days a week, with the cumulative duration exceeding 1.50 minutes, and stick to daily physical activity, with an average of 6,000 steps per day. Try to reduce sedentary time and get up every hour to exercise.
Third, eat more fruits and vegetables.
Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. It is recommended to consume 300 ~ 500g daily, and dark vegetables (dark green, orange, red and purple) should account for half. Eat fresh fruit every day, 200 ~ 350g a day. Fruit juice can't replace fruit. Milk and soybeans are rich in calcium, high-quality protein and B vitamins, which play an important role in reducing the risk of chronic diseases. It is recommended to drink 300 grams of milk or a considerable amount of dairy products every day; Eating bean products every day, 25 grams of dried bean curd is equivalent to about 130 grams of tofu and 70 grams of dried bean curd; Eat 10g nuts every day.
Fourth, eat fish, poultry, eggs and lean meat in moderation.
Animal foods such as fish, poultry, meat and eggs are rich in high-quality protein, B vitamins and minerals. Fish and poultry (chicken, duck, goose, etc. ) is the first choice, and the edible animal meat (pigs, cows, sheep, etc.) is lean meat. Eating less bacon and cured meat will increase the risk of cancer. It is suggested to eat 280 ~ 525g of aquatic products, 280 ~ 525g of livestock and poultry meat, eggs 1 person, and the average daily total of fish, poultry, eggs and lean meat 120 ~ 200g.
Five, less salt and less oil, sugar control and alcohol restriction.
Excessive intake of salt, oil and sugar is an important factor for the high incidence of hypertension, obesity and cardiovascular and cerebrovascular diseases. It is necessary to cultivate the habit of eating less oil, salt and sugar and eating a light diet. Adults should have no more than 6 grams of salt, 25-30 grams of edible oil, and less than 25 grams of sugar, even less for children. Adults drink 1500~ 1700 ml every day, drink more boiled water and tea, and don't drink or drink less sugary drinks. Children, teenagers, pregnant women and nursing mothers should not drink alcohol. Adults should not drink more than 25g/ day for men and 15g/ day for women.
Sixth, put an end to waste and promote new foods.
Pay attention to food labels, learn to read food labels and choose healthy foods reasonably; Choose fresh and hygienic food and proper cooking methods, advocate going home for dinner, enjoying delicious food and family, catering as needed and not wasting.