China's dietary guidelines provide the general population with the daily intake of various types of food, but in practice, due to various conditions, very few people can do it.
If you want to settle for a minimum healthy diet, you need to meet at least 4 of the following criteria.
Fruit 200 g a day.
Fruits are rich in nutrients, but the average intake of Chinese residents only reaches about one-quarter of this standard, and the impact of insufficient fruit intake on the incidence of cancer in Chinese women is even greater than that of secondhand smoke.
Vegetables 200 g a day.
The ideal intake of vegetables is 300-500 grams, if you don't eat enough, then at least 200 grams should be reached, vegetables are one of the main nutrients such as dietary fiber, vitamins, minerals, etc., cut rich in a variety of beneficial plant compounds, its health effects can not be replaced by any other kind of food or dietary supplements.
Fish 2 times a week.
Fish is a high-quality protein, and rich in unsaturated fatty acids, in a variety of animal foods, is also the best quality, fish meat instead of all kinds of animal meat, is conducive to control saturated fat intake, and reduce the level of chronic inflammation in the body.
Whole grains 150 g a day.
Whole grains have a higher nutrient density and have less effect on blood sugar than refined grains, and replacing or combining whole grains with whole grains is more beneficial to health.
Processed meat 1 time a week.
Salted, dried, canned, smoked and other meat products are all processed meats, processed meat is a clear carcinogen, and is most closely related to the incidence of intestinal cancer, so it is recommended to eat as little or no as possible.
Red meat 15 times a week.
Red meat mainly refers to mammalian meat, such as pork, beef, etc., although we are accustomed to eating it daily, but its saturated fat content is high, and may increase the level of chronic inflammation in the intestines, it is not completely inedible, but it is not suitable to eat more, and can be appropriately replaced with poultry, fish, etc.