Healthy diet usually needs to keep food nutrition balanced and ensure good eating habits. Nutrients required by the human body mainly include macro nutrients such as protein, lipids and carbohydrates, micronutrients such as minerals and vitamins, as well as water and cellulose. At ordinary times, it is necessary to fully supplement various nutrients to ensure the balanced intake of fruits, vegetables, meat, eggs, coarse grains and other foods. It can be distributed according to the recommendations of the dietary guidelines and ensure the daily drinking water. At the same time, we should pay attention to regular diet and avoid overeating.
1、 The food is diverse, mainly cereals and potatoes
Cereals include rice, flour, miscellaneous grains, etc. potatoes include potatoes, sweet potatoes, cassava, etc., which mainly provide carbohydrates, protein, dietary fiber and B vitamins.
2、 Eat more vegetables and fruits
Vegetables and fruits are rich in vitamins, minerals and dietary fiber There are many kinds of vegetables, including plant leaves, stems, flower moss, eggplant fruits, fresh beans, edible mushrooms and algae, etc. the nutritional components of different varieties are not the same, or even very different A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye disease in children and preventing some cancers.
3、 Often eat milk, beans or their products
In addition to being rich in high-quality protein and vitamins, milk has a high calcium content and a high utilization rate. It is an excellent source of natural calcium. The calcium provided by Chinese residents’ diet is generally low, and the average amount is only about half of the recommended supply. There are also more patients with infantile rickets in China, which may be related to insufficient dietary calcium. A large number of studies have shown that calcium supplementation to children and adolescents can improve their bone mineral density, thereby delaying the rate of bone loss. Therefore, dairy production and consumption should be vigorously developed. The consumption of milk and dairy products among Chinese residents is still relatively low. The per capita annual intake of milk is only 21.7 kg, less than 1 / 10 of that of developed countries. Beans are a traditional food in China. They contain a lot of high-quality protein, unsaturated fatty acids, calcium, vitamin B1, vitamin B2, niacin, etc. In order to increase the protein intake of the rural population and prevent the adverse effects of excessive meat consumption in cities, the production and consumption of beans, especially soybeans and their products, should be vigorously promoted.
4、 Often eat appropriate amount of fish, poultry, eggs and lean meat, and eat less fat meat and meat oil
Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat soluble vitamins and minerals. The amino acid composition of animal proteins is more suitable for human needs, and the lysine content is higher, which is conducive to supplementing the midfoot of lysine in plant proteins; The utilization of iron in meat is good, which can prevent thrombosis. Animal liver is rich in vitamin A, vitamin B12, folic acid, etc. However, some liver organs, such as brain and kidney, contain quite high cholesterol, which is unfavorable to the prevention of cardiovascular diseases. The average amount of animal food eaten by a considerable number of urban and most rural residents in China is not enough, and the intake should be appropriately increased. However, some residents in large cities eat too much animal food and not enough cereals and vegetables, which is harmful to their health. Fat meat and meat oil are high-energy and high-fat foods. Excessive intake will often lead to obesity and is a risk factor for some chronic diseases. It should be eaten less. At present, pork is still the main meat of our country and people, and the fat content of pork is high, so lean pigs should be developed. Animal foods such as chicken, fish, rabbit and beef contain high protein and low fat, and the energy produced is far lower than pork. We should vigorously promote eating these foods and appropriately reduce the proportion of pork consumption.
5、 Food intake and physical activity should be balanced to maintain a proper weight
Food intake and physical activity are the two main factors affecting body weight. Food provides energy for the human body, while physical activity consumes energy. Mental workers and people with less activity should strengthen exercise and carry out appropriate sports, such as fast walking, jogging, swimming, etc. The emaciated children should increase their food intake and fat intake in order to maintain normal growth and proper weight. Too high or too low weight is unhealthy, which can 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 and respiratory systems, maintain good physiological conditions, improve work efficiency, regulate appetite, strengthen bones, and prevent osteoporosis. The distribution of three meals should be reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.
6、 Eat a light and low salt diet
Eating a light diet is good for health, that is, not too greasy, not too salty, not too much animal food, fried and smoked food. At present, urban residents’ oil intake is getting higher and higher, which is not conducive to health. The salt intake of Chinese residents is too much, and the average value is more than twice the recommended value of the World Health Organization. Epidemiological investigation shows that sodium intake is positively related to the incidence of hypertension, so salt should not be too much. The World Health Organization recommends that the daily consumption of salt per person should not exceed 6G. In addition to salt, dietary sodium also includes soy sauce, pickled vegetables, monosodium glutamate and other high sodium foods and processed foods containing sodium. The habit of eating a low salt diet should be formed from an early age.
7、 If you drink alcohol, you should limit it
People often drink alcohol on holidays, festivals and social occasions. High alcohol contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, resulting in a lack of many nutrients, and even alcoholic cirrhosis in severe cases. Excessive drinking will increase the risk of high blood pressure and stroke, and lead to an increase in accidents and violence, which is harmful to personal health and social stability.
8、 Eat clean and healthy food without deterioration
When choosing food, you should choose food with good appearance, no dirt, impurities, no discoloration, taste change and in line with the hygiene standards, and strictly control the disease from the mouth. Pay attention to the sanitary conditions when eating, including the eating environment, tableware and the health and hygiene of the diner. Serving of individual dishes shall be advocated for group dining to reduce the chance of disease transmission.
Tips:
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