1.Balanced diet.
It also means a balance of various elements needed by the human body, protein, fat, carbohydrates, vitamins and various trace elements are essential, and the nutritional supply of the diet can meet the physiological needs of the organism.
2. A balanced diet requires the establishment of a balance in several aspects at the same time.
(1) Balanced composition of caloric nutrients
(2) Balance of amino acids
(3) Balance between the intake of various nutrients and acid-base balance, and balance between animal and plant foods
In other words, a healthy diet should not be picky, or daily intake of a variety of nutrients, cereals and potatoes, fish and meat, fruits and vegetables, fats and oils should be balanced, and the daily diet can meet people’s needs for energy and various nutrients, so that a balanced diet can be achieved.
Food can be divided into two categories, one is animal food and the other is plant food. Animal foods include meat, fish, poultry, eggs, milk and its dairy products. Plant foods include cereals, potatoes, vegetables, fruits, beans and their products, sugar and algae.
Different kinds of food have different nutrients: animal food and beans contain high-quality protein; vegetables and fruits contain vitamins, mineral salts and trace elements; cereals, potatoes and sugar contain carbohydrates; edible oils contain fat; liver, milk and eggs contain vitamin A; liver, lean meat and animal blood contain iron.
3. A balanced diet should meet the following conditions
(1) The composition of food in a day’s diet should be diversified
Various nutrients should be complete, including energy-supplying foods, i.e. protein, fat and carbohydrate; non-energy-supplying foods, i.e. vitamins, minerals, trace elements and fiber. Coarse and fine food, meat and vegetarian food, reasonable mix, so as to supply the necessary caloric energy and various nutrients to the dietary users.
In general, light manual laborers should consume about 1500 grams of 20 kinds of food per day to basically ensure the requirements of a balanced diet.
(2) Various nutrients must meet the needs of the body, not too much and not too little.
(3) The ratio between nutrients should be appropriate. For example, the ratio of protein, fat and carbohydrate to heat supply is 1U2.5U4, high quality protein should account for 1/2 to 2/3 of the total protein, and animal protein accounts for 1/3. The ratio of heat supply for three meals is about 30% for breakfast, 40% for Chinese food, 25% for dinner, and 5% to 10% for afternoon snack.
4.Reasonable composition of calorie food sources
The calories in the diet mainly come from four types of food, and their composition structure is recommended.
Cereals and grains provide 60-70% of calories
Potatoes provide 5%-10% of calories
Legumes provide 5% of calories
Animal foods provide 20-25% of calories
Among them, the calories provided by legumes and animal food should be guaranteed at about 30%.
5.The ratio of calorie nutrient intake is reasonable
Carbohydrates, fats and proteins are called caloric nutrients. To form a reasonable calorie distribution, the ratio of carbohydrate, protein and fat intake is recommended to be 6.5:1:0.7.
6.Reasonable calorie structure
The ratio of calories provided by the three calorie-producing nutrients is recommended to be
Carbohydrates provide 60-70% of calories
Fat provides 20-25% of calories
Protein provides 10%-15% of calories
1.Rational composition of protein food sources
Plant-based proteins account for 70% of calories
Animal protein accounts for about 25%
Legume protein accounts for about 5%
Among them, animal and legumes are called high-quality protein, and the sum of the two should be more than 30%.
2.The composition of fat food sources is reasonable
Plant fat accounts for about 60%
Animal fat accounts for about 40%
Among them, saturated fatty acids (present in animal fat) should account for less than 10% of the total calories produced.
3. The intake of various nutrients meets the supply standard
Age, gender, physiological state and labor intensity of the type of work differ, and the standard of supply of various nutrients is different. The daily intake of various nutrients can reach the standard supply on average within one cycle (5-7 days) with an error of not more than 10%.