First, ensure reasonable nutrition and provide a balanced diet that meets nutritional requirements. Huangdi Neijing put forward the dietary principle of "five grains for nourishment, five livestock for benefit, five fruits for help and five vegetables for filling", which is consistent with modern nutrition theory. "China Residents' Balanced Diet Pagoda" and "China Residents' Dietary Guide" tell us that under the premise of food diversification, the daily diet should be mainly cereals, and the proportion of food in pagodas is the highest, ranking first (bottom-up). Mainly provides energy, providing more than half of protein. At the same time, we should pay attention to the combination of thickness and fineness in catering, because eating noodles and rice does not eat coarse grains, and the nutrition is lost, bearing in mind the truth that "the valley rises and dies"; The second floor of the pagoda consists of vegetables and fruits. It is suggested to eat 400g-500g of fresh vegetables and 0/00g-200g of fresh fruits/kloc-every day to provide the contents of minerals, vitamins and dietary fiber in food, and pay attention to choose various dark vegetables, especially dark green vegetables, which cannot be substituted for each other, because the nutritional concentration of fruits is not as good as that of ordinary vegetables, but the palatability, sugar and organic acid components of fruits. On the third floor of the pagoda are fish, shrimp, poultry, livestock and eggs. It is suggested that the daily intake of livestock and poultry meat is 50g- 100g, fish and shrimp 50g and eggs 25g-50g. Pay attention to fish food, because fish is a high-quality protein with relatively low fat content. The fourth floor of the pagoda consists of milk and dairy products, beans and bean products. It is best to consume 65,438+000 g of milk and dairy products every day to supplement the calcium deficiency in the diet. 50g of beans and bean products every day can provide rich vitamin B65,438+0 and trace elements such as iron and zinc. Remember the old saying, you can skip meat for a day, but you can't skip beans for a day. Vegetables and tofu can keep you safe. The fifth floor of the pagoda is oil, and the daily intake of vegetable oil should not exceed 25 grams, and the daily salt should be controlled below 6 grams.
Second, according to the theory of nutritional balance, scientifically match food and distribute it to three meals a day in proportion. In order to change the diet structure of animal protein, seafood, fat, vegetables and staple food in real life, we should scientifically match foods according to the theory of nutritional balance, emphasize that balance is health, and choose more than 0/8 varieties in daily diet, including more than 3 kinds of foods such as rice, flour and miscellaneous grains, and more than 3 kinds of animal foods such as meat, eggs, fish and poultry. Including roots, stems, leaves, flowers, fruits, mushrooms and algae, more than two kinds of soybeans and their products including tofu, bean curd skin and yuba, two kinds of edible vegetable oils and two kinds of fruits including nuts. The energy supply of cereals accounts for 55%-65% of the total energy supply in the whole day, and protein accounts for 65,438+00%-65,438+05%.
Generally speaking, to reduce the diet structure of animal protein, seafood, fat, vegetables and staple foods and reduce the occurrence of "civilized diseases", it is necessary to change people's unreasonable eating habits and achieve a balanced diet. Since 1968, the United States has made remarkable achievements in popularizing nutrition knowledge and improving food structure. The incidence of heart disease has dropped by 25%, and the incidence of diabetes has dropped by 50%. Therefore, the incidence of various "civilized diseases" can be completely reduced by improving the food structure.