1, energy intake should be balanced with physical activity to prevent overweight and obesity. 2, the choice of food to diversify, should be mainly plant-based food. 3, eat more vegetables and fruits, the daily intake of not less than 500g. 4, reduce the intake of refined cereals and sugar foods, increase the intake of coarse processed rice and pasta and mixed grains, carbohydrates account for 45%-60% of the total energy intake appropriate proportion. 5, often moderate consumption of soybeans and their products. 6, often moderate consumption of fish, shrimp and poultry, protein intake accounted for 15% of the total energy. 7, reduce the intake of animal meat, the daily intake of no more than 80g. 8, control the intake of fat, not more than 25% of the total energy, a reasonable choice of vegetable oil. 9, the daily intake of salt does not exceed 6g, reduce the consumption of pickled and sausage food. 10, do not eat moldy food, scientific storage and refrigeration of food, do not eat frozen and stored for too long food. 11, food cooking to prevent overheating, charring, do not eat smoked food, eat less oil, frying, fried food. 12, quit smoking and limit alcohol. 13, buy food from large markets or reputable enterprises, and minimize the intake of food contaminated by pesticides, chemical fertilizers and microorganisms. 14.Take reasonable nutritional supplements. 15.Strengthen physical exercise.