Nature provides rich and colorful foods for human beings, and the nutrients contained in various foods vary widely. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods to meet the needs of health. How to eat to achieve a balanced diet? China Nutrition Society put forward the following eight suggestions:
(1) There are many kinds of food, mainly cereals.
Cereals are the main part of China's traditional diet. The idea of focusing on cereals is to remind people to keep the good tradition of China's diet and prevent the disadvantages of the diet collocation in developed countries. Fine and refined, rice and wheat should not always be ground too fine, because most vitamins, minerals and dietary fiber exist on the surface of grain.
(2) Eat more vegetables, fruits and potatoes.
Vegetables and fruits are rich in vitamins, minerals and dietary fiber. The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fructose, citric acid, malic acid, pectin and other substances in fruits are richer than those in vegetables. Potatoes are rich in starch, dietary fiber, vitamins and minerals. China residents have eaten less potatoes in recent years 10, so they should be encouraged to eat more potatoes. A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining human cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.
(3) Eat milk, beans or their products.
Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average. There are also many children with rickets in China, which may be related to calcium deficiency in diet. A large number of studies show that calcium supplementation in children and adolescents can improve their bone density, thus delaying their age of osteoporosis; Supplementing calcium to the elderly may also slow down the rate of bone loss. Therefore, milk consumption should be strongly advocated. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects caused by excessive meat consumption in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products.
(4) Eat proper amount of fish, poultry, eggs and lean meat, and eat less fat and meat oil.
The average amount of animal food consumed by a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health.
Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less. At present, pork is still the main meat of our people, and its fat content is high, so the consumption ratio of pork should be appropriately reduced. Advocate eating more animal foods with low fat content, such as chicken, fish, rabbit and beef.
(5) Balance food intake and physical activity, and maintain an appropriate weight.
Food intake and physical activity are two factors to control weight. Food provides basic metabolic energy and energy consumed by physical activity. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight, and you will get fat over time; On the other hand, if the food intake is insufficient and the labor or exercise is too large, it will cause emaciation due to lack of energy, leading to a decline in labor ability. So people need to keep a balance between food intake and energy consumption. Mental workers and people with little activity should strengthen exercise and carry out appropriate activities, such as brisk walking, jogging and swimming. However, thin children should increase their intake of food and oil to maintain normal growth and development and appropriate weight. Overweight or underweight are unhealthy manifestations, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, help maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis.
We advocate a reasonable distribution of three meals a day. Generally, the energy of breakfast, lunch and dinner should account for 30%, 40% and 30% of the total energy respectively.
(6) Eat light and low-salt food.
A light diet is good for health, not too greasy, not too salty, not too much animal food and fried and smoked food. At present, the salt intake of urban residents is too high, and the average value is more than twice that recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so the intake of salt should not exceed 6 grams. The sources of dietary sodium include high-sodium foods such as soy sauce, pickles and monosodium glutamate and processed foods containing sodium. We should form the habit of eating less salt from an early age.
(7) Drink in moderation.
People often drink on holidays, festivals and social occasions. High alcohol contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, leading to multiple nutritional deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. And it will lead to an increase in accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low alcohol. Teenagers should not drink alcohol.
(8) Eat clean, hygienic and non-perishable food.
When purchasing food, we should choose the food with good appearance, no dirt, no impurities, no discoloration, no odor and meeting the hygiene standards, and strictly control the entry of diseases into the mouth. Pay attention to the sanitary conditions when eating, including the dining environment, tableware, and the sanitary conditions of the food supplier. Group dining should advocate separate meals to reduce the chance of disease transmission.