Vegetables and fruits make up 1/2 of your dinner plate. eat more fruits and vegetables in a variety of colors. The more colorful and varied this part of the food is, the healthier it is. Potatoes and french fries should not be categorized as vegetables, because this type of food is rich in starch, eat if you do not reduce the amount of staple food, long-term large quantities of food will increase the risk of obesity and type 2 diabetes and other diseases. In addition, vegetables are often richer in nutrients than fruits, and you can’t replace vegetables with fruits. Whole grain foods account for 1/4. Whole grain foods (including whole wheat, brown rice, whole wheat bread and whole wheat pasta, etc.) are more beneficial to blood sugar and insulin control. Intake of “refined grains” such as white rice and white bread should be minimized, and the less processed the whole grains, the better. For Chinese people, they should also eat more traditional starchy legumes such as red beans and mung beans. Healthy proteins make up one quarter of the diet, and foods such as fish, poultry, soybeans, nuts and eggs not only contain high amounts of healthy proteins, but are also rich in a variety of nutrients that are beneficial to health. For example, fish contains heart-healthy omega-3 fatty acids, soybeans are rich in fiber and calcium, and nuts contain a certain amount of antioxidants. In contrast, red meat (beef, pork and lamb, etc.) is also rich in protein, but because it contains a large amount of saturated fat, which is detrimental to health, its intake should be controlled, while also avoiding processed meats (bacon, sausages, hot dogs, etc.). Fu Jinru reminded, healthy protein also need appropriate cooking methods, meat should be more boiled, stewed, fried, less fried; the best way to cook eggs is boiled; recommended daily intake of a certain amount of soybean products, such as tofu, soybean milk. Consume healthy vegetable oil. Edible oils are an important source of dietary fat, and vegetable oils in general have a high content of unsaturated fatty acids and are an important source of good fats in the diet, such as olive oil, canola oil, soybean oil, corn oil, sunflower oil and peanut oil. But butter and lard, etc. often contain a lot of saturated fat, which is not good for controlling blood lipids and should be eaten as little as possible. Fu Jinru pointed out that although vegetable oils are healthier, their intake should be controlled, preferably below 30 grams per day, while avoiding high-temperature cooking for a long time. Drink more water, coffee or tea, less sweet drinks. You should drink a certain amount of milk (about 250 grams) every day, and less sugary drinks, such as carbonated beverages.