Mothers know that in order for their children to be healthy, they must provide them with good nutrition, so some mothers often give their children steak, or eat several fish every day, or often eat a particular kind of food that she thinks is particularly nutritious. Is this nutritionally sound? Let’s look for the answer from the authoritative book on nutrition, “Dietary Guidelines for Chinese Residents”. Nutrition experts tell us that no single food can provide comprehensive nutrition, and different foods can provide different types of nutrients and different ratios, so only a reasonable combination can get the best nutrition, which is often said by doctors to be a balanced diet. So how to eat nutritionally balanced? The following is a detailed introduction based on the contents of the book (the following applies to adults and children over 6 years old). Good nutrition does not come from eating a certain kind of food, but from matching it. 1, the main types of food should be eaten every day: (1) cereals: 250g ~ 400g; (2) vegetables: 300g ~ 500g; (3) fruit: 200g ~ 400g; (4) fish, poultry, meat, eggs and other animal foods: 125g ~ 225g (fish and shrimp 75g ~ 100g, livestock, poultry meat 50g ~ 75g, eggs 25g ~ 50g); (5) Milk and soy foods: milk and milk products equivalent to 300g of fresh milk and soybeans and products equivalent to 30g to 50g of dry beans should be eaten every day; (6) cooking oil: no more than 25g or 30g; (7) salt: no more than 6g. 50g = 1 tael. All the above weights refer to the raw weight of the edible part of the food, i.e. fish should be the weight after boning and crab should be the weight after shelling. 2, the amount of food recommended by the dietary pagoda: (1) cereals, potatoes and mixed beans Cereals include wheat flour, rice, corn, sorghum and other products, such as rice, steamed buns, pancakes, tortillas, bread, cookies, cereals, etc. Potatoes include sweet potatoes, potatoes, etc., which can replace part of the grain. Miscellaneous beans include other dry beans other than soybeans, such as red lentils, mung beans, kidney beans, etc. Cereals, potatoes and miscellaneous beans are the main sources of energy in the diet. The recommended amount is calculated by the raw weight of raw materials, such as bread, cut noodles, steamed buns should be converted into an equivalent amount of flour to calculate, while rice, rice porridge, etc. should be converted into an equivalent amount of rice to calculate. The choice of cereals, potatoes and mixed beans food should pay attention to diversification, coarse and fine collocation, moderate selection of some whole grain products, other cereals, mixed beans and potatoes, per 100g of corn grits and whole wheat flour contains 10g and 6g more dietary fiber than refined flour, respectively, so it is recommended that each intake of 50g to 100g of coarse grains or whole grain products, 5 to 7 times a week. (2) Vegetables include young stems, leaves, cauliflower, root vegetables, fresh beans, eggplant, squash, onions and garlic, and mushrooms and algae. Dark-colored vegetables are dark green, dark yellow, purple, red and other dark-colored vegetables, which are generally richer in vitamins and phytochemicals, so it is best to have more than half of the recommended 300g to 500g of fresh vegetables daily. (3) Fruits It is recommended to eat 200g to 400g of fresh fruits every day. when the supply of fresh fruits is insufficient, you can choose some pure fruit juice or dried fruit products with low sugar content. Vegetables and fruits have their own advantages and cannot be completely replaced by each other. (4) Meat Meat includes pork, beef, mutton, poultry meat and animal offal, the recommended daily intake of 50g to 75g. At present, the meat intake of our residents is mainly pork, but pork contains high fat, should try to choose lean animal meat or poultry meat. Animal offal has some nutritional value, but because of the high cholesterol content, should not eat too much. (5) Aquatic products Aquatic products include fish, crustaceans and mollusks animal food, which is characterized by low fat content, rich in protein and easy to digest, is a good source of high-quality protein. Recommended daily intake of 75g to 100g, you can eat more if you have the conditions. (6) eggs Eggs include eggs, duck eggs, goose eggs, quail eggs, pigeon eggs and their processed salted eggs, pine eggs, etc. The recommended daily intake is 25g to 50g, equivalent to half to one egg. (7) Dairy Milk includes cow’s milk, goat’s milk and horse’s milk, the most common being cow’s milk. 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 eat more if you have the conditions. Infants and children should use formula milk products that meet national standards as much as possible. Those who drink a lot of milk, middle-aged and elderly people, overweight and obese people are recommended to choose skim or low-fat milk. People who are lactose intolerant can consume yogurt or low lactose milk and milk products. (8) Soybeans and nuts Soybeans include soybeans, black beans and green beans, and their common products include tofu, soy milk, dried tofu and thousand sheets. Recommended daily intake of 30g to 50g soybeans, to provide the amount of protein, 40g dry beans equivalent to 80g dried bean curd, 120g northern tofu, 240g southern tofu, 800g soy milk. Nuts include peanuts, melon seeds, walnuts, almonds, hazelnuts, etc. As the protein of nuts is similar to that of soybeans, residents who are in a position to eat 5g to 10g of nuts can replace the corresponding amount of soybeans. (9) Cooking oil Cooking oil includes a variety of cooking animal oil and vegetable oil, vegetable oil including peanut oil, soybean oil, canola oil, sesame oil, blending oil, etc., animal oil including lard, butter, butter, etc.. The recommended daily intake of cooking oil is no more than 25g or 30g, and animal oil should be consumed as little as possible. Cooking oil should also be diversified, and the types should be changed frequently to consume a variety of vegetable oils. (10) Salt The recommended daily intake of salt (including salt in soy sauce and other foods) for healthy adults is no more than 6 g. Generally, 20 ml of soy sauce contains 3 g of salt, and 10 g of yellow sauce contains 1.5 g of salt, so if dishes require soy sauce and sauces, the amount of salt should be reduced proportionally. The intake of various types of food recommended by the Dietary Pagoda is an average. Daily meals should include as many foods from the dietary pagoda as possible. For example, it is not necessary to eat 50g to 100g of fish every day if it is troublesome to cook fish, but it is more practical to eat fish 2 to 3 times a week, 150g to 200g each time. In fact, usually like to eat more fish, willing to eat more chicken to eat more chicken are no obstacle, the important thing is to always follow the dietary pagoda in each layer of the general proportion of various types of food. In a period of time, such as a week, the average intake of various types of food should be in line with the recommended amount of the dietary pagoda. 3.How to eat breakfast with good nutrition? The food for breakfast should be varied and well-matched. You can quickly evaluate whether the nutrition of breakfast is adequate according to the number of food types. If the breakfast includes 4 types of food, such as cereals, animal food (meat, eggs), milk and dairy products, vegetables and fruits, it is sufficient nutrition for breakfast; if only 3 of them are included, it is sufficient nutrition for breakfast; if only 2 of them or less are included, it is not sufficient nutrition for breakfast. It is more appropriate to eat breakfast half an hour after waking up in the morning. Adult breakfast energy should be about 2930kJ (700kcal), cereals for about 100g, you can choose steamed buns, bread, cereals, noodles, bean bread, porridge, etc., a moderate amount of food containing high quality protein, such as milk, eggs or soybean products, and then 100g of fresh vegetables and 100g of fresh fruit. The amount of energy and food needed by individuals of different ages and labor intensity is different and should be adjusted according to the specific situation. 4.Is it enough to achieve a reasonable dietary structure? It is not enough, in addition to a reasonable structure, it also needs variety, for example, fish should be frequently changed, you can rotate sea fish, river fish, different sea fish rotation; meat can also be selected between different meat such as pork, beef, mutton, chicken, duck, pigeon meat. It is more reasonable to eat at least 15 different kinds of food every day and more than 70 kinds of food every week. Seeing this, mothers must feel that it is too difficult to match good nutrition to their children. It’s true that it’s a bit of a struggle, but the best doctor for a child is the parent, and a good diet will benefit the child for life, and parents are responsible for it.