People are food for the day, a reasonable diet is very important. There is a popular saying: “People are iron, rice is steel, a meal is not hungry panic.” Medicine has a “disease from the mouth”, said Ming Dynasty medical doctor Li Shizhen: “diet, the lifeblood of man also. The Yellow Emperor’s Classic of Internal Medicine proposed: “five grains for nourishment, five fruits for help, five animals for benefit, five dishes for the full, the smell together and served, in order to supplement the essence of the benefits”, indicating that a reasonable mix of various foods can help the body’s vitality. Modern nutrition puts forward the requirement of a balanced diet and reasonable nutrition. “If you eat and drink, your intestines and stomach will be injured”, emphasizing that diet should be used in moderation and not to gluttonously eat too much. The inventor of Western medicine, Mr. Suberkrates, when he invented Western medicine, warned doctors and people in various countries of the following phrase: “Be sure to take rice as medicine, never take medicine as rice.” Therefore, the best doctor is yourself; the best hospital is the kitchen; the best medicine is diet; the best cure is persistence. So, what do we usually eat in the end is good? I. Dietary Guidelines for Chinese Residents The newly revised 2011 Dietary Guidelines are based on advanced scientific evidence, closely related to the actual dietary nutrition of Chinese residents, and have general guidance for residents of all ages to take in reasonable nutrition and avoid diseases brought by unreasonable diets. (1) Diversified food, cereal-based, coarse and fine. (2) Eat more vegetables, fruits and potatoes. (3) Eat dairy, soy or its products every day. (D) often eat an appropriate amount of fish, poultry, eggs and lean meat. (E) reduce the amount of cooking oil, eat light and less salt meals. (6) eat but not too much, exercise every day, maintain a healthy weight. (G) three meals to a reasonable distribution, snacks to appropriate. (H) drink enough water every day, a reasonable choice of drinks. (ix) such as drinking alcohol should be limited. (10) Eat fresh and healthy food. (1) The first layer of the balanced diet pagoda contains cereals, potatoes and miscellaneous legumes, and each person should eat 250-400 grams per day. Cereals include wheat flour, rice, corn, sorghum and other products; potatoes include sweet potatoes, potatoes, etc. Miscellaneous beans include dry beans other than soybeans, such as red beans, green beans, kidney beans, etc. The choice of staple foods should pay attention to diversity, coarse and fine collocation, it is recommended that the daily intake of 50-100 grams of coarse grains or whole grain products (such as whole wheat pasta), 5-7 times a week. (B) vegetables and fruits in the second layer of the pagoda should eat 300-500 grams of vegetables and 200-400 grams of fruits every day (the World Health Organization recommends that people eat more than 5 servings of vegetables and fruits every day), vegetables and fruits have their own advantages and cannot replace each other. Vegetables and fruits are important sources of vitamins, minerals and dietary fiber, with more water and less energy, which play an important role in keeping the body healthy, maintaining normal intestinal function, improving immunity and reducing the risk of many chronic diseases. (3) The third layer of the balanced diet pagoda Animal foods such as fish, poultry, meat and eggs should be eaten 125-225 grams per day, including 50-100 grams of fish and shrimp, 50-75 grams of animal and poultry meat, and 25-50 grams of eggs. Our residents’ meat intake is mainly pork, pork contains high fat, should try to choose lean pork or poultry meat. Fish and shrimp and other aquatic products are low in fat, rich in protein and easy to digest, and are a good source of high-quality protein. Eggs include eggs, duck eggs, goose eggs, etc., and it is recommended to consume half to one per day. (IV) The fourth layer of the balanced diet pagoda Milk includes cow’s milk, goat’s milk and horse’s milk, etc. Milk is common. Dairy products include milk powder, yogurt, cheese, etc., excluding cream and butter. The recommended amount is equivalent to 300g of liquid milk, 360g of yogurt and 45g of milk powder, and you can have more if you have conditions. People who drink a lot of milk, middle-aged and elderly people, overweight people and obese people are recommended to choose skimmed or low-fat milk. People who are lactose intolerant can consume yogurt or low lactose milk. Soybeans include soybeans, black beans and green beans, and their products include tofu, soy milk and dried tofu. The recommended daily intake is 30g-50g of soybeans, which is equivalent to 80g of dried tofu, 120g of northern tofu, 240g of southern tofu, and 650g of soy milk in terms of the amount of protein provided. Nuts include peanuts, melon seeds, walnuts, almonds, hazelnuts, etc. Since the protein of nuts is similar to that of soybeans, residents who are in a position to do so can eat 5g-10g of nuts instead of the corresponding amount of soybeans. (V) The fifth layer of the balanced diet pagoda The top of the fifth layer is cooking oil and salt. Excessive fat intake is one of the risk factors for obesity, hyperlipidemia and other chronic diseases, and high salt intake is closely related to the prevalence of hypertension, so it is recommended that residents in China should develop the habit of eating light and less salty meals, with cooking oil not exceeding 25-30 grams per person per day and consuming as little animal oil as possible. Animal oil; healthy adults should not consume more than 6 grams of salt per day, including salt in soy sauce and other foods (generally 20 ml of soy sauce contains 3 grams of salt). The amount of food eaten and physical activity are the two main factors in weight control. Judgment standard of healthy weight: international general body mass index BMI = weight (kg)/height (m).2 The BMI range of healthy weight in China is 18.5 kg/m2～23.9 kg/m2, those with BMI between 24 kg/m2～27.9 kg/m2 are overweight, those with BMI greater than or equal to 28 kg/m2 are obese.