Diverse food and reasonable matching

Diverse food

Rational

Reasonable meal is the basis for ensuring health

In recent years, the nutritional and health of residents in my country has improved significantly, but it still faces problems such as insufficient nutrition and excess and nutrition -related diseases. This is closely related to the unreasonable problems of many residents, especially adults in my country, especially adults.

From 1982-2015 "Monitoring of Chinese Resident Nutrition and Chronic Diseases" and "China Health and Nutrition Survey" of 1989-2015, it has been seen that the dietary structure of Chinese residents has undergone major changes for decades. Lord, grain food is still the main food of residents in my country. However, there are increased intake of animal foods. The whole grain and miscellaneous grains, vegetables, fruits, beans and soy products, and milk consumption are insufficient. At the same time, the prevalence of superb obesity, hypertension, diabetes and other nutritional -related diseases of Chinese residents show a rapid growth trend, which has become a serious public health problem. The balanced diet can maximize the needs of the human body's normal growth and development, immunity and physiological functions, meet the supply of body energy and nutrients, and reduce the risk of dietary disease -related diseases such as cardiovascular disease, hypertension, type 2 diabetes, and colorectal cancer Essence

Diverse food

Food diverse refers to the full type and sample of foods for three meals a day, which is the basis for balanced diet.

The food we usually eat is divided into five categories: valley potato, vegetables and fruits, livestock poultry fish egg milk, soybeans and nuts, cooking oil and salt. Three meals a day include these large categories of food. Each type of food contains many varieties, and the average daily different varieties of foods should reach more than 12 species, and more than 25 kinds per week (not calculated by cooking oil and condiments).

#实 实 实 实

01

Food varieties often change

There are many varieties of each food that can be swapped with each other, such as sweet potatoes and potatoes.

02

Choose "Small" to eat

Choosing a "small portion" can eat more varieties and more nutritious foods when the energy is constant.

03 Foods are diverse and allocated to each meal

You can allocate food according to three meals a day. Breakfast is at least 3 to 5 kinds of food, 4 to 6 kinds of lunch, 4 to 5 dinner, 1 or 2 snacks.

Rational

Reasonable matching refers to the reasonable distribution of food types and weights in three meals a day. Reasonable matching is the guarantee of balanced diet. The balanced diet pagoda of Chinese residents is a concrete manifestation of the types and weights of the five categories of food reasonably.

Daily grain -based 200 ~ 300g

Among them, 50 ~ 150g of whole grains and miscellaneous beans; it is recommended to have cereals; eat whole grains or beans once a day; remember to eat staple food when dining outside. Soy foods and grain foods can improve protein utilization.

50 ~ 100g daily potato

Potatoes, sweet potatoes can be made in various ways such as steaming, boiling, and roasted, or can also buy potato products directly.

300 ~ 500g of vegetables per day, 200 ~ 350g of fruits

It is rich in high dietary fiber, vitamins, minerals, and plant chemicals. It is recommended to choose vegetables and fruits with different shades of color, especially dark vegetables.

Daily animal food 120 ~ 200g

It is rich in protein, minerals, vitamins, but also high in fat and cholesterol. Make sure to be at least twice a week and one egg per day.

300 ~ 500g of milk and dairy products every day, soybean and nuts 25 ~ 35g

You can choose different forms of milk and dairy products, such as milk, yogurt, cheese, etc. It is recommended to eat soybeans and products often, and eat nuts in moderation.

Oil 25 ~ 30g every day, salt <5g

Pay attention to cultivating light diet and avoid excessive oil and salt intake.

#实 实 实 实

01

Rough and detailed matching

The staple food should be added with whole grains and miscellaneous foods, such as the two meters of rice and eight treasure porridge that are usually eaten.

02

Vegetarian

The vegetarian and vegetables refer to animal foods and plant foods. They must have meat and vegetables, so that they can be matched with vegetables, such as assorted casserole.

03 depth matching

The color of different foods represents different plant chemicals and nutrients contained in food. You can use the color depth of different foods to match the food.

In short, there are a variety of foods and colorful foods. We must take the way and use it to make food diverse and reasonable.

References: Dietary Guide of Chinese Residents (2022)

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