First, a variety of food, cereal-based human food is diverse. The nutrients contained in various foods are not exactly the same. Except for breast milk, no one natural food can provide all the nutrients needed by human body. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion, so we should advocate a wide variety of foods. The first category is cereals and potatoes: cereals include rice, noodles, grains, etc., and potatoes include potatoes, sweet potatoes, cassava, etc., which mainly provide carbohydrates, proteins, dietary fiber and B vitamins. The second category is animal food: including meat, poultry, fish, milk, eggs, etc., mainly to provide protein, fat, minerals, vitamin A and B vitamins. The third category is legumes and their products: including soybeans and other dried legumes, mainly providing protein, fat, dietary fiber, minerals and B vitamins. The fourth category is vegetables and fruits: including fresh beans, roots, leafy vegetables, eggplants and fruits, mainly providing dietary fiber, minerals, vitamin C and carotene. The fifth category is pure caloric foods: including animal and vegetable oils, starches, edible sugars and alcohol, which mainly provide energy. Vegetable oils also provide vitamin E and essential fatty acids. Cereals are the mainstay of the traditional Chinese diet. With economic development and improved livelihood, people tend to consume more animal-based foods. According to the 1992 National Nutrition Survey, animal food consumption has exceeded cereal consumption in some more affluent households. This “Westernized” or “affluent” diet provides too much energy and fat and too little dietary fiber, which is detrimental to the prevention of some chronic diseases. The cereal-based diet is designed to remind people to maintain the good traditions of our diet and to prevent the drawbacks of the diets of developed countries. In addition, we should pay attention to the coarse and fine mix, often eat some coarse and fine, mixed cereals, etc. Rice and wheat should not be milled too fine, otherwise most of the vitamins, minerals and other nutrients and dietary fiber contained in the surface layer of the grain will be lost to the bran. Second, eat more vegetables, fruits and potatoes Vegetables and fruits are rich in vitamins, minerals and dietary fiber. A wide variety of vegetables, including plant leaves, stems, moss, eggplant, fresh beans, edible mushrooms and algae, etc., different varieties contain different nutrients, and even great disparity. Dark-colored vegetables such as red, yellow and green contain more vitamins than light-colored vegetables and fruits in general, and they are the main or important sources of carotenoids, vitamin B2, vitamin C and folic acid, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. Wild fruits developed in our country this year such as kiwi, prickly pear, sea buckthorn and blackcurrant are also rich sources of vitamin C and carotenoids. Some fruit vitamins and some trace elements content is not as good as fresh vegetables, but the fruit contains glucose, pectic acid, citric acid, malic acid, pectin and other substances and richer than vegetables. Red and yellow fruits such as fresh dates, citrus, persimmons and apricots are rich sources of vitamin C and carotenoids. Potatoes are rich in starch, dietary fiber, and a variety of vitamins and minerals. Our residents have been eating less potatoes for 10 years and should be encouraged to eat more of them. Meals rich in vegetables, fruits and potatoes play a very important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye disease in children and preventing certain cancers. The first thing you need to do is to eat milk, beans or their products. Milk is a good source of natural calcium because it is rich in high-quality protein and vitamins and has a high calcium content and high utilization rate. The calcium provided by the diet of our residents is generally low, only about half of the recommended supply on average. There are also more infants and children with rickets in China, which may be related to insufficient dietary calcium. A lot of research work has shown that calcium supplementation for children and adolescents can improve their bone density and thus slow down the rate of bone loss. Therefore, the production and consumption of milk should be vigorously developed. Beans are traditional foods in China, containing a large amount of high-quality protein, unsaturated fatty acids, calcium and vitamin B1, vitamin B2, niacin and so on. In order to improve the protein intake of the rural population and to prevent the adverse effects of excessive consumption of meat in cities, the production and consumption of beans, especially soybeans and their products, should be vigorously promoted. Fourth, often eat appropriate amounts of fish, poultry, eggs, lean meat, less fatty meat and meat and oil Fish, poultry, eggs, lean meat and other animal foods are a good source of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal proteins is more suitable for human needs, and the high lysine content is conducive to supplementing the lysine in plant proteins in sufficient. The use of iron in meat is better, and fish, especially seafood, contains unsaturated fatty acids that have the effect of reducing blood lipids and preventing thrombosis. Animal liver is extremely rich in vitamin A, but also rich in vitamin B12, folic acid and so on. However, some liver organs such as brain and kidney contain high cholesterol, which is not good for the prevention of cardiovascular system diseases. A considerable part of China’s urban and the vast majority of rural residents eat animal food on average is not enough, should be appropriate to increase the intake. However, some residents of large cities eat too much animal food and not enough cereals and vegetables, which is not good for health. Fatty meat and meat and oil for high energy and high fat food, excessive intake often causes obesity, and is the risk factor for certain chronic diseases, should eat less. At present, pork is still the main meat of our people, pork fat content is high, should develop lean pigs. Chicken, fish, rabbit, beef and other animal foods contain high protein, low fat, producing far less energy than pork. These foods should be strongly promoted to eat, and the proportion of pork consumption should be properly reduced. Fifth, the amount of food and physical activity should be balanced to maintain a suitable weight The amount of food and physical activity are the two main factors in pulling out the weight. Food provides the body with energy, physical activity consumes energy. If you eat too much and not enough activity, excess energy will be stored in the body in the form of fat, that is, to increase weight, fat; on the contrary, if the amount of food is not enough, labor or exercise is too much, can cause wasting due to lack of energy, resulting in reduced labor capacity. So people need to maintain a balance between food and energy consumption. Brain workers and less active people should strengthen exercise, carry out appropriate exercise, such as brisk walking, jogging, swimming, etc.. And thin children should increase the amount of food and fat intake to maintain normal growth and development and appropriate weight. Too high or too low weight are unhealthy performance, which can cause a decrease in resistance and susceptibility to certain diseases, such as chronic diseases in the elderly or infectious diseases in children. Regular exercise will enhance the function of the cardiovascular and respiratory systems, maintain good physiological status, improve efficiency, regulate appetite, strong bones, and prevent osteoporosis. The distribution of the three meals should be reasonable. Generally, the energy of breakfast, lunch and dinner accounted for 30%, 40% and 30% of the total energy respectively is appropriate. Eat a light meal with less salt Eat a light meal is good for health, that is, not too greasy, not too salty, not too much animal food and fried, smoked food. At present, the intake of fats and oils of urban residents is getting higher and higher, which is not good for health. Our residents consume too much salt, and the average value is more than two peaks of the WHO recommended value. Epidemiological surveys show that sodium intake is positively correlated with the onset of hypertension, so salt should not be too much. The World Health Organization recommends that the daily salt intake per person should not exceed 6 grams. The sources of dietary sodium include high sodium foods such as soy sauce, pickled vegetables, MSG, and processed foods containing sodium, in addition to table salt. The habit of eating less salt meals should be developed from an early age. Seven, such as drinking alcohol should be limited on holidays, celebrations and social occasions people tend to drink alcohol. High levels of alcohol contain high energy and no other nutrients. Uncontrolled alcohol consumption will reduce appetite and food intake, resulting in a variety of nutrient deficiencies, and in serious cases, alcoholic cirrhosis of the liver. Excessive alcohol consumption increases the risk of hypertension and stroke, and can lead to an increase in accidents and violence, which is harmful to personal health and social stability. Alcohol abuse should be strictly prohibited, if you drink a small amount of low alcohol, adolescents should not drink alcohol. Eight, eat clean and hygienic, non-perishable food. In the purchase of food should choose the appearance of good, no mud, impurities, no discoloration, odor and meet the health standards of food, strict control of disease from the mouth. Meals should pay attention to sanitary conditions, including the eating environment, tableware and the health and hygiene of the provider. Group meals should promote meal sharing system to reduce the chance of disease transmission.