I. Principles of balanced diet.
1. Variety of food, cereal-based, coarse and fine.
2.Eating more vegetables and fruits and potatoes
3.Eating dairy, soy or its products every day
4.Eat an appropriate amount of fish, poultry, eggs and lean meat regularly.
5, reduce the amount of cooking oil, eat light and less salt meals.
6, not over-eating, exercise every day to maintain a healthy weight.
7, the distribution of three meals should be reasonable, snacks should be appropriate.
8, drink a sufficient amount of water every day, a reasonable choice of drinks.
9, such as drinking alcohol should be limited.
10.Eat fresh and hygienic food.
Second, the five-layer dietary pagoda includes
1. 250-400 grams of cereals should be consumed per person per day
2, vegetables and fruits 300-500 grams and 200-400 grams
3, 125-225 grams of animal foods such as fish, poultry, meat and eggs
4. 300 grams of dairy and legumes, milk and and the equivalent of 30-50 grams of dry beans and products.
5. no more than 25 or 30 grams of cooking oil and no more than 6 grams of salt.
III. 14 Suggestions for Cancer Prevention
The World Cancer Research Fund is committed to basic, clinical and preventive research on cancer. It has summarized the research results in the field of cancer all over the world and put forward 14 recommendations with extensive scientific basis for cancer prevention in terms of diet and health.
Recommendation 1: Organize your diet in a rational way. Plant-based foods, such as vegetables, fruits, cereals and legumes, should make up at least 2/3 of your daily diet.
Recommendation 2: Eat more vegetables and fruits, 400-800 grams of fruits and vegetables per day, and more than 5 kinds of fruits and vegetables per day, and persist all year round in order to have sustained cancer prevention effects. Anti-cancer and anti-cancer vegetables: onion, ginger, garlic, cabbage, kale, cauliflower, carrot, spinach, celery, (cooked) sweet potato, eggplant, mushrooms, pumpkin, etc. Fruits that fight cancer and prevent cancer: millets, apples, oranges, grapes, strawberries, hawthorn, rooibos, etc.
Recommendation 3: Eat 600-800 grams of various cereals, legumes, and plant-based roots every day. The less processed the food, the better. Eat less refined sugar.
Recommendation 4: You should not eat more than 90 grams of red meat (i.e. beef, lamb, pork) per day. It is better to eat fish and poultry in place of red meat. Red meat: its high saturated fat content and excess can damage the cardiovascular system. Fish: low fat content, less impact on the cardiovascular system. Poultry meat: fat reserves and quality, between red meat and fish. Offal, shrimp, crab meat: high cholesterol content.
Recommendation 5: Eat less high-fat foods, especially animal fats, and choose appropriate vegetable oils and moderate the amount. A low-fat diet helps prevent cancer, while a high-fat diet has a cancer-promoting effect.
Recommendation 6: Do not advocate drinking alcohol, even if you want to drink, men should not drink more than two glasses a day and women should not drink more than one glass a day. A small amount of alcohol has the effect of activating blood vessels, but too much alcohol is harmful to health.
Recommendation 7: Eat less salt, less pickled food, and the daily consumption of salt should be less than 6 grams.
Recommendation 8: Do not eat food that has been stored at room temperature for a long time and may be contaminated by fungus
Recommendation 9: Do not eat burnt food, fish and meat grilled directly on the fire. Eat less cured and smoked, baked meat products or pickled vegetables.
Recommendation 10: Preserve perishable foods by refrigeration or other suitable methods.
Recommendation 11: Food additives, contaminants and residues at levels below the national limits are safe, but indiscriminate or improper use may affect health.
Recommendation 12: Control body weight, avoid being too light or too heavy, and do not increase body weight by more than 5 kg in adulthood
Recommendation 13: Adhere to physical activity, if little activity or only light activity at work, there should be about 1 hour of rapid or similar exercise per day, and at least 1 hour of vigorous activity per week.
Recommendation 14: For people whose diet basically follows the above recommendations, it is generally not necessary to consume nutritional supplements.
Fourth, the World Health Organization (WHO) on the ten standards of health
1. Have enough energy to cope with the stress of daily life and work with ease.
2, optimistic, positive attitude, willing to take responsibility, not picky about the big and small things.
3. Good at rest and sleep well.
4.Resilient, able to adapt to various changes in the environment.
5.Be able to resist general colds and infectious diseases.
6.Appropriate weight, proportionate body, standing, head and shoulder position coordination. It can be measured by body mass index.
Body mass index = weight (kg) / height (m) squared
Body mass index = 18.5~24.9 is normal, >25 is overweight
7. Bright eyes, sharp reactions, no inflammation of eyelids
8, Clean teeth without cavities, no pain, normal gum color, no bleeding Hair shiny, no dandruff. Muscles and skin are elastic, and walking feels easy.
V. Health code: 14005436248
140: Adult systolic blood pressure controlled at 140 mmHg or less.
0: zero smoking.
5: healthy without bad habits; adults with a total sterol level <5mmol.
4: at risk of cardiovascular disease, with smoking or adverse habits, obese, with a total cholesterol level <4 mmol
3: people with existing cardiovascular disease or diabetes, with a total cholesterol level <3mmol
6: Healthy adults with blood glucose <6mmol;
248: waist circumference <2 feet 4 for women; waist circumference <2 feet 8 for men.
The most precious thing for human is life and the most precious thing is health. Health is not something you wait for, health has to be maintained by your own initiative. Diet can affect cancer, but it will not become magic. A reasonable diet and proper exercise are the best means of health.