In the minds of many people, it will be thought that a person is fat that he eats well, over-nutrition is the cause of obesity. In fact, this is not the case, in the opinion of professional health nutritionists, in fact, obesity is a special kind of malnutrition! Overweight and obese people often have malnutrition: excess energy and vitamin and mineral deficiencies. Therefore, the fatter you are, the more likely malnutrition occurs, which also increases the probability of suffering from hypertension, diabetes, hyperlipidemia, high uric acid, gout, and so on, in a vicious circle. At the same time, fat is also an invisible hunger, why say so? This kind of hunger refers to the hunger symptoms of the organism due to nutritional imbalance or lack of certain vitamins and essential minerals, while there is an excessive intake of other nutrients, thus creating a hidden nutritional need. According to the Food and Agriculture Organization of the United Nations, about 2 billion people worldwide are suffering from “hidden hunger”, and the population of hidden hunger in China has reached 300 million, which has become a major problem threatening human health! So how can we alleviate this problem? 1. Diversify food. The average daily intake should be more than 12 kinds of food, more than 25 kinds of food per week. 2, cereal-based. Daily intake of cereals and potatoes should be 250g ~ 400g, the energy provided by carbohydrates in the diet should account for more than 50% of the total energy. And coarse grains low energy, satiety, relatively small impact on blood sugar, obese and diabetic patients are recommended to eat coarse grains instead of some refined grains. 3, fruits and vegetables can not be missing. Fruit and vegetable intake to maintain normal intestinal function, improve immunity, reduce the risk of obesity, diabetes, hypertension, tumors and other chronic diseases have an important role. Dark vegetables should account for half, fruit juice can not replace fresh fruit. 4, fish, poultry, eggs and lean meat intake should be moderate. Animal food is preferred to fish and poultry, eat less or no fatty meat, smoked and cured meat products. 5, vitamins. Vitamins are a class of nutrients indispensable for maintaining human life activities, and play a very important role in the body’s material metabolism and energy metabolism. Everyone in the attention to their weight at the same time, but also to develop good eating habits.