You can't get fat during the Spring Festival
Eating a sensible diet is essential for maintaining good health. In order to achieve this, we need to have a deep understanding of the nutrient content of food and scientifically match our diets to ensure that our body is getting all the essential nutrients. In this article, we will take the following topics: How to eat healthy and improve your quality of life through a reasonable diet.
1. Dietary Guidelines: Balanced Dietary Pagoda.
According to the Dietary Guidelines for Chinese Residents issued by the National Health Commission of China, a balanced diet should include five major categories of food: cereals and potatoes, vegetables and fruits, livestock, poultry, fish and eggs, milk, beans and their products. These five food groups cover a variety of nutrients that help us build a healthy diet.
1.Cereals: As a staple food, cereals provide us with abundant carbohydrates and are the main source of energy. It is recommended to consume 50-150 grams of whole grains and whole grains and 25-50 grams of potatoes per day.
2.Fruits and vegetables: Vegetables and fruits are rich in vitamins, minerals, and dietary fiber, which help prevent many diseases. It is recommended to consume 300-500 grams of vegetables and 200-350 grams of fruits per day.
3.Livestock, Stock, Fish, and Eggs: These foods provide us with high-quality proteins, fats, and minerals. It is recommended to consume 40-75 grams of livestock and poultry meat, 40-75 grams of aquatic products, and 40-50 grams of eggs per day.
4.Milk and legumes and their products: Milk and legumes are rich in calcium, protein and B vitamins, which help maintain bone health and muscle function. It is recommended to consume 300 grams of milk and 30-50 grams of beans and products per day.
2. Meal matching: food diversification and color matching.
In order to ensure the diversity of our diet, we should try to choose different types of foods and different colors in our diet. A variety of foods allows us to consume more comprehensive nutrients and maintain good health.
1.Food variety: Eat at least 12 foods a day and at least 25 foods a week.
2.Color matching: The color combination of food can increase our appetite and also contribute to a balanced intake of nutrients. It is recommended to include at least five different colors in each meal.
3. Dietary principles: moderate, balanced, regular and quantitative.
1.Moderate amount: The amount of food consumed should be moderate, but not too much and not lacking. Adjust food intake reasonably according to the individual's physical condition, age, gender, and labor intensity.
2.Balanced: The diet should be balanced and the ratio of various nutrients should be appropriate. Avoid picky eaters and try to consume all types of food.
3.Regular and quantitative: Arrange the time and amount of each meal reasonably to avoid overeating. It is recommended to have three meals a day, a rich and varied breakfast, an appropriate amount of Chinese food, and a light dinner.
Fourth, the misunderstanding of diet matching.
1.Myth 1: Eat more vegetables and less meat. While vegetables are highly nutritious, meat is just as important. A sensible intake of meat can provide essential amino acids and fatty acids.
2.Myth 2: Eat only organic food. Organic foods are indeed healthier, but higher. Rational choice of common food and attention to food safety can also maintain health.
3.Myth 3: Fruits instead of vegetables. Fruits and vegetables have different nutrient profiles and cannot be completely replaced. A proper mix of fruits and vegetables is the key to a more comprehensive nutrient intake.
5. Summary. Eating a proper diet is the key to maintaining good health. By following dietary guidelines, diversifying food combinations, and consuming nutrients appropriately, we can eat healthy and improve our quality of life. At the same time, it is also necessary to pay attention to food safety and ensure the hygiene and nutrition of the diet. Let's start from now on, pay attention to the combination of meals, and move towards a healthy life!
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!