Balanced nutrition focus on “grasp” 9 types of food

  ”Eat everything, but don’t eat too much” is a popular understanding of dietary diversity. But if you want to truly achieve a balanced diet and balanced nutrition, you have to grasp the key word “key food”. “Key foods” have two meanings: one is that they have higher nutritional value, and the other is that people often lack them in their diets.
  1. Coarse grains/whole grains. There are many types of coarse grains, including millet, corn, sorghum, black rice, buckwheat, oats and other coarse grains, whole wheat flour and brown rice, and miscellaneous beans such as mung beans, red beans, kidney beans, rice beans and lentils. Sometimes, potatoes can also be used as whole grains. Coarse grains have higher nutritional value than fine grains, and have important functions such as preventing obesity, stabilizing blood sugar, regulating blood lipids, and promoting bowel movements. The intake of coarse grains/whole grains should account for more than 1/3 of the staple food.
  2. Dark vegetables. Dark green, red-yellow, purple and other dark vegetables have higher nutritional value and health benefits, and should account for 50% of all vegetables. Rape, spinach, pakchoi, Chinese cabbage, amaranth, lettuce, lettuce, leeks, chrysanthemum and other green leafy vegetables, broccoli, garlic moss, green pepper, bitter gourd and other dark green vegetables, tomatoes, carrots, peppers, pumpkins and other red and yellow vegetables , Purple cabbage and other purple vegetables, should become the protagonist of table vegetables.
  3. Fresh fruits. The dietary guidelines recommend that the average adult eats 200 to 350 grams of fruit per day on average. Generally speaking, darker colors have higher nutritional value, such as mango, citrus, kiwi, strawberry, cherry, blueberry, etc. But overall, there is little difference in the nutritional value of various fruits, and they can be enjoyed according to local conditions.
  4. Soy products. Soy milk, tofu, dried tofu and other soy products have high nutritional value, not only high-quality protein, phospholipids, calcium, zinc, B vitamins, vitamin E, dietary fiber, soy isoflavones, soy oligosaccharides, soy sterol, soy saponin, etc. An important source of nutrients, low fat and no cholesterol. It is recommended to eat 25 grams of soybeans or equivalent amount of soy products every day (25 grams of soybeans is equivalent to 72.5 grams of northern tofu, 140 grams of southern tofu, 365 grams of soy milk, 55 grams of dried tofu, 40 grams of tofu shreds, and 175 grams of internal fat tofu).
  5. Eggs. Egg protein content is about 12%, which belongs to the highest nutritional value and highest quality protein category of natural foods, surpassing animal foods such as meat. Eggs are also an important source of phospholipids and B vitamins, vitamin A, vitamin D, vitamin E and other vitamins, as well as trace elements such as iron, zinc and selenium. Moreover, eggs are particularly easy to digest and absorb, so one egg a day is recommended.
  6. Fish, shrimp and lean meat. Livestock meat (such as pork, beef, lamb, etc.) and poultry (such as chicken, duck, etc.) are good sources of high-quality protein, lipids, vitamin A, B vitamins, iron, zinc, potassium, magnesium and other nutrients, which are reasonable An important part of the diet. A total of about 100 to 150 grams of meat, fish and shrimp per day is sufficient.
  7. Milk. Milk is a “patented product” specially used by mammals to feed the next generation. It has a complete range of nutrients, rich content, appropriate proportions, easy digestion and absorption, and high nutritional value. Especially the calcium content is high, the absorption rate is high, it is difficult to completely replace other foods. The dietary guidelines recommend drinking 300 grams of milk per day.
  8. Nuts. Peanuts, walnuts, pistachios, pine nuts, almonds, cashews, hazelnuts and other nuts have high nutritional value and are important sources of protein, polyunsaturated fatty acids, fat-soluble vitamins and trace elements. Nuts have relatively high fat content and should be eaten less, a small handful a day.
  9. Olive oil and linseed oil. From a health point of view, the amount of edible oil must be reduced first, eat lightly, and minimize frying and over-oiling. Secondly, edible oil should be diversified, and olive oil (as well as camellia oil, canola oil, etc.), linseed oil (and perilla oil), which are currently generally lacking, should be added. The former is the main source of monounsaturated fatty acids-oleic acid, which has been proven to be beneficial to the cardiovascular system; the latter is the main source of omega 3 polyunsaturated fatty acids-linolenic acid, which is beneficial to maintaining fatty acid balance.