This dietary program is intended for: the general population aged 2 years and above. Calorie balance and weight control: Improve diet and increase physical activity to prevent (or improve) overweight and obesity. Control total caloric intake to maintain body weight. For overweight and obese people, it is even more important to reduce the calories in food and beverages. Increase physical activity and reduce immobile lifestyles. Maintain an appropriate calorie balance at all ages. Eat less than 10% of total calories from saturated fats. Vegetables: Eat more of them, the greater the amount and variety the better, especially dark green, red and orange vegetables and legumes. But not potatoes and French fries. Because potatoes are rich in rapidly absorbed starch, as well as refined grains and sweets, can lead to a “roller-coaster effect” of blood sugar (roller-coaster effect). In the short term, elevated blood sugar and insulin can lead to hunger and overeating; in the long term, it leads to weight gain, type 2 diabetes, heart disease and other chronic conditions. Fruits: Eat a variety of colors of fruits daily. Whole grains: such as oats, whole grains and brown rice. At least half of your grains should be whole grains. Eat fewer refined grains (especially those with solid fats, sugar and salt). Refined grains (such as white bread and white rice) have the same effect on the body as sugar. Excessive consumption of refined grains can increase the risk of heart disease and diabetes. Healthy protein: Choose a variety of protein food sources, including seafood, poultry, eggs, legumes, soy products, unsalted nuts and seeds. Fish, poultry, beans and nuts contain healthy nutrients. Reduce red meat (pork, beef and lamb), cheese, butter, and skip bacon, cold cuts and other processed meats, which can increase the risk of heart disease, type 2 diabetes, colon cancer and weight gain over time, even if eaten in small amounts each day. Increase the amount and variety of seafood, and reduce meat and poultry accordingly. Healthy fats: Apply olive oil, canola oil and other vegetable oils, as these healthy fats reduce harmful cholesterol and are good for the heart. No butter, the lower the intake of trans fatty acids the better, reduce the intake of artificial trans fats (e.g. hydrogenated oils) and reduce the intake of solid fats. Do not consume more than 300 mg of cholesterol per day. Beverages: drink water, tea, coffee (no added sugar). No more than 1-2 small glasses of milk and dairy products per day, no more than 1 small glass of fruit juice per day, and no sugary drinks. Drink less alcohol. The reason for limiting dairy products is because there is little scientific evidence that dairy products reduce osteoporosis, yet there is plenty of evidence that too much dairy intake is harmful. Salt: Less than 2.3 grams of sodium (equivalent to 6 grams of salt) per day, and less than 1.5 grams (equivalent to 4 grams of salt) for some people, including: people over 50 years of age; people with high blood pressure, diabetes or chronic kidney disease. Sugar: Eat less sugar and do not drink sugary drinks. Choose foods that are high in potassium, dietary fiber, calcium and vitamin D, including vegetables, fruits, and whole grains. Exercise!