What are the key points for a balanced diet for Chinese residents?

Eat a balanced diet and exercise more.

Hygiene, Nutrition, Balance--- Health!

A balanced diet should meet the following basic requirements:

1) The ratio of carbohydrates, fats and proteins is appropriate; (2) sufficient thermal energy; (3) It can supply various inorganic salts, sufficient vitamins and appropriate amounts of plant cellulose.

This requires adequate amounts of cereals, legumes, vegetables, fruits, meat, dairy, eggs, fish and shrimp and vegetable oils in the diet.

In general, adults in moderate labour can arrange their meals according to the proportion of grains in 41 per cent of the total dietary weight, meat, eggs, milk, fish and legumes in 16 per cent, vegetables and fruits in 41 per cent, and fats and fats in 2 per cent. In addition to rice and noodles, dry beans such as mung beans and red beans are added when cooking, which can make up for the lack of lysine in grains, and it is also recommended to eat some coarse grains.

Protein foods such as meat, eggs, fish, milk and soy products can be adjusted according to the economic situation, and the good conditions can eat more animal foods, and the poor conditions can eat more bean foods, and the general daily intake of 50 100 grams of lean meat, 1 egg and 50 grams of beans can better meet the body's demand for protein.

Vegetables and fruits should be eaten at least 500 grams a day, half of which should be green vegetables, and the varieties should be as many as possible, and more fruits should be eaten if the conditions are good. 25 grams of oils and fats per day is more suitable, and vegetable oil is ideal.

Eating more fish, poultry, eggs, and lean meat is not included in a balanced diet.

1. The first category is animal food, including meat, fish, poultry, eggs, milk and dairy products.

2. The other category is plant food, including cereals, potatoes, vegetables, fruits, beans and their products, sugar, fungi and algae.

3. Animal foods and legumes contain high-quality protein; Vegetables and fruits contain vitamins, mineral salts and trace elements.

Cereals, potatoes and sugars contain carbohydrates.

Edible oil contains fat; Liver, milk and eggs contain vitamin A

Liver, lean meat, and animal blood contain iron.

The principles of a balanced diet are:

First, the principle is to achieve the main and secondary collocation, there must be a suitable ratio between the staple food and the non-staple food, if the main and secondary are reversed, it will cause the camp to quarrel and search for celery.

and then affect physical health.

Second, the principle is that the staple food should be coarse and coarse.

and fine grains should also have a proper proportion, otherwise if the staple food is too fine or too coarse, it is not conducive to physical health.

3. In principle, the non-staple food should be matched with meat and vegetables, and the proportion of animal food and plant food should also be appropriate, otherwise it may cause excessive fat and cause a high incidence of diseases.

Balanced diets do not include foods that must be hygienic and non-toxic. Including more food, less sweet drinks, a reasonable diet system, and a scientific cooking method.

Balanced diet refers to the creation of a balanced relationship between the balance of dietary nutrition supply and demand and the physiological needs of the body at four levels, namely: carbohydrate balance, kinetic nutrient composition balance, acid-base and various nutrient intake balance, only then can it be beneficial to the digestion, absorption and use of nutrients.

Balanced Dietary Conditions:

1) The composition of the diet should be diversified, and the variety of nutrients should be complete, including energy-providing foods, i.e. proteins, fats and carbohydrates; Non-energy foods, i.e. vitamins, minerals, trace elements and fibre. Coarse and fine mixed food, mixed meat and vegetarian food, reasonable combination, so as to supply the necessary heat and various nutrients for those who use the diet.

2) Various nutrients must meet the needs of children's growth and development, not too much, not too little.

3) The ratio of nutrients should be appropriate. For example, the proportion of protein, fat and carbohydrate heating is 1, high-quality protein should account for 1 2 2 3 of the total protein, and animal protein should account for 1 3. The heating ratio of three meals is about 30% for breakfast, about 40% for lunch, about 25% for dinner, and 5% to 10% for afternoon snacks.

A balanced diet consists of a comprehensive, balanced, and moderate diet.

For example, food should be diverse, mainly cereals, eat more vegetables and fruits, eat more potatoes, often eat some milk, beans or soy products, often eat some fish, poultry, eggs, lean meat, but eat in moderation, eat less fat and meat oil, maintain a balance of energy and physical activity, drink alcohol in moderation, don't drink too much, pay attention to clean Wei Hong Chunsheng when eating, don't eat spoiled food, and wash your hands before eating.