A balanced diet and proper nutrition are essential measures to maintain the normal anti-aging function of the body. What is a balanced diet? A balanced diet refers to a diet that provides a complete variety of nutrients in sufficient quantity and in appropriate proportions to meet the daily physiological needs of the organism. Nutrients mainly include protein, fat, sugar, vitamins, minerals and water. A balanced diet must first provide the body with essential nutrients and energy in order to ensure that the body maintains a variety of normal physiological functions. China first issued the Dietary Guidelines for Chinese Residents in 1989, and after many revisions, the Dietary Guidelines for Chinese Residents (2016) was revised and completed in 2016 according to the changes in the dietary structure of the population. The new version of the Dietary Guidelines advocates a balanced diet and optimized dietary structure, including the following six elements: 1. Diversified food, cereal-based Food types are complete, and the nutrient composition of various types of food is not exactly the same. The daily diet needs to be composed of a variety of foods in order to meet the various nutritional needs of the human body and to achieve a balanced diet, rational nutrition and health promotion. The guidelines suggest a daily intake of more than 12 food items and a weekly intake of more than 25 food items. The daily diet should include cereals and potatoes, fruits and vegetables, poultry, livestock, fish, eggs and milk, beans and nuts, oils and fats. Cereals are rich in sugar, which is the body’s main source of energy. 2, eat a balanced diet, healthy weight Eat a balanced diet is to maintain the body’s energy balance, maintain a healthy weight of the main factors. Eating too much or not enough activity, excess energy will cause overweight or obesity, significantly increase the risk of type 2 diabetes, coronary heart disease, stroke and other chronic diseases. People of all ages should develop the habit of daily exercise, change the sedentary less mobile bad lifestyle. 3, eat more fruits and vegetables, dairy, soy Fresh fruits and vegetables, dairy, soy and its products are an important part of a balanced diet. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Milk is also rich in high-quality protein and a good source of calcium, which is beneficial to the growth and development of children and adolescents and promotes bone health. Soybeans are rich in high-quality protein, B vitamins and dietary fiber, and contain phytochemicals such as soy isoflavones. Regular consumption of soybeans and soy products can reduce the risk of breast cancer and osteoporosis. The guidelines recommend that Chinese residents consume 300 to 500g of vegetables per day; 200 to 350g of fresh fruits; and drink 300g of liquid milk or an equivalent amount of dairy products per day. 4, eat fish, poultry, eggs, lean meat in moderation Fish, poultry, eggs, lean meat are animal foods, not only the protein content is high, its amino acid composition is also more suitable for human needs. Fish and poultry fat content is relatively low, can be preferred; animal meat generally saturated fat and cholesterol content is more, too much intake will increase the risk of obesity and other chronic diseases, should be eaten less. Recommended daily intake of adults: aquatic 40 ~ 75g, livestock and poultry meat 40 ~ 75g, eggs 40 ~ 50g, the average daily intake of 120 ~ 200g. 5, less salt, less oil, sugar and alcohol control Excessive intake of salt and cooking oil in China’s residents there is a common problem of excessive intake of salt and high blood pressure is closely related to the prevalence of high salt intake, excessive fat intake is also a cause of dyslipidemia, atherosclerosis and other chronic diseases risk of atherosclerosis. Excessive fat intake is also one of the risk factors for chronic diseases such as dyslipidemia and atherosclerosis. It is recommended to cultivate light eating habits, the daily salt intake per person (including the amount of salt in soy sauce and pickles) should not be more than 6g; the amount of cooking oil should not be more than 25~30g. 6. Stop wasting and develop a new fashion Choose fresh and hygienic food, pay attention to dietary hygiene, and check the labels of pre-packaged food when purchasing it. In order to rationally choose food, avoid food allergens, etc.. The relationship between a balanced diet and anti-aging: dietary nutrition is the basis for maintaining the body’s vital activities, nutrition is closely related to health. With the continuous growth of age, there are different degrees of decline in body functions, and efforts to achieve a reasonable diet and balanced nutrition can reduce the occurrence and development of diseases and slow down the process of aging of the organism. Balanced diet, rational nutrition can increase the body’s antioxidant defense function, such as fresh fruits and vegetables in the vitamin C, β-carotene, lutein, etc. have a certain antioxidant effect, and they are closely related to the anti-cancer, cardiovascular protection and other functions. Therefore, the daily intake of quantitative fresh fruits and vegetables can not only ensure the need for nutrients, but also has the significance of disease prevention and delay aging. Anti-aging dietary principles are: eat a balanced diet, maintain a healthy body weight; the proportion of saturated fat in the diet should not be too high; more high-quality protein food; fresh fruits and vegetables need to be replenished every day, and appropriately increase the intake of vitamin C, β-carotene.