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.
4. Eat fish, poultry, eggs and lean meat in moderation.
Eat fish, poultry, eggs and lean meat in moderation.
Eat 280 ~ 525g of fish, 280 ~ 525g of meat of livestock and poultry and 280~350g of eggs every week, with an average daily intake of 120 ~ 200g.
Give priority to fish and poultry.
Don't throw away the yolk when eating eggs.
Eat less fat, smoked and pickled meat products.
5, less salt and less oil, control sugar and limit alcohol.
Cultivate light eating habits and eat less high-salt and fried foods. Adults should not eat more than 6g of salt and 25 ~ 30g of edible oil every day.
Control the intake of added sugar, and the daily intake should not exceed 50g, preferably below 25g.
The daily intake of trans fatty acids should not exceed 2g.
Drink plenty of water, 7 ~ 8 cups per day for adults (1500 ~ 1700 ml), and advocate drinking boiled water and tea; Do not drink or drink less sugary drinks.
Children and adolescents, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, men should not drink more than 25g a day, and women should not drink more than 15g.
6. Put an end to waste and promote new food.
Cherish food, prepare meals as needed, and advocate sharing meals without wasting.
Choose fresh and hygienic food and suitable cooking methods.
Food preparation should be separated from raw and cooked food, and cooked food should be heated thoroughly after secondary heating.
Learn to read food labels and choose foods reasonably.
Go home and eat more, enjoy food and family.
Inheriting excellent culture and promoting the new style of food civilization.