First, a variety of food, cereal-based, coarse and fine mix of human food is diverse. The nutrients contained in various foods are not exactly the same, but each food can provide at least one kind of nutrients. 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. Cereals are the main body of traditional Chinese diet and are the main source of energy for human body. Cereals include rice, noodles and mixed cereals, which mainly provide carbohydrates, protein, dietary fiber and B vitamins. Insisting on cereals as the mainstay is to maintain the good tradition of our diet and avoid the drawbacks of high-energy, high-fat and low-carbohydrate diets. People should maintain a moderate daily intake of cereals, generally 250g~400g per day for adults is appropriate. In addition, we should pay attention to the coarse and fine mix, often eat some coarse grains, mixed grains and whole grains. Rice, wheat do not grind too fine, in order to avoid the loss of vitamins, minerals and dietary fiber contained. Second, eat more vegetables and fruits and potatoes Fresh vegetables and fruits are an important part of a balanced human diet, and one of the important features of our traditional diet. Vegetables and fruits are low in energy and are an important source of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber, and many vitamins and minerals. Diets rich in vegetables, fruits and potatoes play an important role in keeping the body healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. It is recommended that adults in China eat 300g~500g of vegetables and 200g~400g of fruits every day, and pay attention to increase the intake of potatoes. Third, eat milk, soybeans or their products every day Milk has a full range of nutrients, the composition of the appropriate ratio, easy to digest and absorb. In addition to rich in high-quality protein and vitamins, milk contains high calcium, and the utilization rate is also very high, is an excellent source of dietary calcium. It is recommended that people of all ages drink an average of 300ml of milk per person per day. People who drink a lot of milk or have a tendency to be hyperlipidemic or overweight and obese should choose low-fat or skim milk. Soybeans are rich in high-quality protein, essential fatty acids, many vitamins and dietary fiber, and contain phospholipids, oligosaccharides, as well as isoflavones, phytosterols and other phytochemicals. Should be appropriate to eat more soybeans and their products, it is recommended that each person daily intake of 30g ~ 50g soybeans or an equivalent amount of soybean products. Four, often eat appropriate amounts of fish, poultry, eggs and lean meat Fish, poultry, eggs and lean meat are animal foods, is a good source of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals for humans, is an important part of a balanced diet. Lean animal meat has high iron content and good utilization rate. Fish is generally low in fat and contains more polyunsaturated fatty acids; poultry is also low in fat and high in unsaturated fatty acids; eggs are rich in high quality protein and are complete in various nutrients and are a very economic source of high quality protein. At present, some urban residents in China consume more animal food, especially too much pork. Should be appropriate to eat more fish, poultry, reduce the intake of pork. A considerable part of urban and most rural residents eat animal food on average is not enough, should also be appropriate to increase. Animal food generally contains a certain amount of saturated fat and cholesterol, excessive intake may increase the risk of cardiovascular disease. Five, reduce the amount of cooking oil, eat light and less salt diet Fat is an important source of energy, and can provide essential fatty acids, and is conducive to the digestion and absorption of fat-soluble vitamins, but excessive fat intake is one of the risk factors for obesity, hyperlipidemia, atherosclerosis and other chronic diseases. High dietary salt intake is closely related to the prevalence of hypertension. Excessive intake of edible oil and salt is a common nutritional problem among urban and rural residents in China. For this reason, it is recommended that our residents should develop the habit of eating light and less salty meals, i.e., not too oily and salty, and not consuming too much animal food and fried, smoked and pickled food.