Rule 1: Meat, milk, beans, vegetables and fruits, staple foods are indispensable Food diversity is the basis of a healthy diet, and the variety of food consumed each day should be as diverse as possible, as mentioned in the dietary guidelines of almost all countries. Because the nutrition in each food is limited, so different foods can complement each other, the more types of food eaten, the more comprehensive the intake of nutrients. The five food groups include cereals and potatoes, animal foods (meat, poultry, fish, eggs and milk), legumes and nuts, fruits and vegetables and mushrooms and algae, and pure energy foods (oil, sugar, alcohol, etc.). Among them, cereals and potatoes as the main food, should account for more than half of the daily energy sources. Rule 2: Eat vegetables every day and fruits every day. If you eat vegetables every day and fruits every day, you will be healthy. The World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AICR) have summarized and analyzed the results of studies from around the world and concluded that there is sufficient evidence that vegetables and fruits can reduce the risk of many cancers. When choosing vegetables, you can be more colorful and compare your vegetable baskets with those of others. Spinach, greens, carrots, purple kale, and red amaranth …… should be half of the dark colored vegetables. Of course, there is no shortage of edible mushrooms (portobello mushrooms, shiitake mushrooms, fungus) and sea vegetables (wakame, nori, sea cabbage). Eat fruit to pick seasonal, fresh, now eat now buy. Rule 3: Use a salt spoon to cook, don’t ignore the hidden salt. The danger of “salt overload” is not as rampant as a flood, but it can’t help but erode the body over the years. High salt diet is one of the internationally recognized risk factors for hypertension, which can induce cerebral thrombosis and myocardial infarction. Therefore, the daily diet, salt, less, less, and less. If you really can’t control the salt spoon in your hand, you may want to use a salt-limiting spoon according to the number of people, according to 5 grams per person (World Health Organization recommended amount), the amount of salt out of the whole family a day, and limit these amounts every day. Salt control is less salt in stir-fry? Stir-fry to put less salt, but also pay attention to the hidden salt. Look at the nutrition label on the package, labeled 400 mg of sodium is equivalent to 1 gram of salt. In addition, also pay attention to soy sauce, pickles and various sauces in the “hidden salt”. Rule 4: Drink enough water, drinks to touch less “Excessive drinking sugary drinks are known to be harmful, high energy, will lead to many health problems, but the reality of greedy taste and drink drinks are not a few people.” In fact, plain water (such as plain water, mineral water, pure water) is the best drink in daily life, and plain water is the best. Drinking enough water every day is important to maintain the body’s metabolism and the operation of various physiological functions, and not enough water leads to physical and mental decline, affecting work and learning efficiency, and may even cause some diseases (such as hypertension, nephritis, kidney stones, etc.). Drink water only when you are thirsty, a drink of cattle drink? In the above survey, it was found that nearly half of the people mistakenly believe that “when you feel thirsty to drink water” can be. In fact, when you feel thirsty, the body is already in a state of water shortage, and began to use the regulatory system to regulate the water balance, although this time to drink water to replenish the lost amount, but is not the best time to drink, and often easy to drink a lot of water at once, increasing the gastrointestinal burden, dilute gastric juice and affect digestion. Therefore, drinking water should be at any time of the day, a small number of times. Rule five: eat less pork, fish is preferred At present, the people in eating “meat” on two problems: one is to eat too much pork, the second is to eat fish and seafood too little. Fish protein is easy to digest and absorb, and low fat content, and rich in unsaturated fatty acids beneficial to the cardiovascular system (especially tuna, cod, sardines and other deep-sea fish), should increase the intake, eat 1 to 2 two per day. Rule six: diet eight full, eat and move two balanced fat is a bite out of eating, 10 points a day, or even 12 points full, eat more, move less, long-term down to cause energy accumulation in the body, will eat themselves into fat, eat into the “three high”. Diet, eight full, especially dinner, if you can not do, start by eating one or two bites less every day. Develop the good habit of daily exercise, especially brisk walking, jogging, swimming, cycling and other aerobic endurance sports, both to enhance cardiorespiratory fitness, but also to improve bone density. But pay attention, to ensure that the exercise time (more than 30 minutes a day) and long-term regular exercise is useful. Law seven: breakfast to eat well, three meals on time Breakfast eat like an emperor, lunch eat like a pauper, dinner eat like a beggar. The reasoning is known, but many people are completely the opposite, breakfast like beggars, dinner like the emperor. A nutritious breakfast includes four categories: staple foods, meat and eggs, milk or beans, and fruits and vegetables. If you eat only two categories or less is not enough nutrition. Eating a bad breakfast is a stumbling block for children’s growth, affecting learning, cognitive ability and physical fitness; for adults, not eating can also affect work efficiency and health. The high incidence of stomach problems in young people is mostly related to not eating three meals on time, hungry and full, which is what many mothers nag their children about the most. Eating on time, the digestive system will form a rule that is compatible with the eating behavior, two meals 4 to 6 hours apart, which is conducive to the digestion and absorption of nutrients and gastrointestinal health. Rule eight: fresh food is good, buy less processed products Natural, fresh food has relatively high nutritional value, while the food in the production and processing process will destroy some of the nutrients, and even produce some substances that are not good for health. For example, coarse grains contain a large amount of grain fiber beneficial to intestinal health, but the content is greatly reduced after fine processing, and the function of protecting the intestine is almost lost. This is one of the major reasons for the high incidence of colorectal cancer in the last decade.