1. A variety of foods, mainly grains, with a combination of thickness and thickness
The appropriate dietary energy composition recommended by the World Health Organization (WHO) is: 55%-65% of energy from carbohydrates, 20%-30% of energy from fat, and 11%-15% of energy from protein.
2. Eat more fruits, vegetables and potatoes
Vegetables can be divided into dark vegetables and light vegetables according to the color depth. The nutritional value of dark vegetables is generally better than that of light vegetables. Dark vegetables refer to dark green, red, orange and purple vegetables.
Dark green vegetables: spinach, rape, winter cabbage, celery leaves, water spinach, lettuce leaves, mustard greens, broccoli, watercress, spring onions, chrysanthemum, leeks, radish leaves, etc.
Red-orange vegetables: tomatoes, carrots, pumpkins, red peppers, etc.
Purple-red vegetables: red amaranth, purple cabbage, amaranth, etc.
The content of vitamins, minerals, dietary fiber and phytochemicals in most vegetables (especially dark-colored vegetables) is higher than that of fruits, so fruits cannot replace vegetables. In the diet, fruits can supplement the lack of vegetable intake. Fruits contain more carbohydrates, organic acids and aromatic substances than fresh vegetables, so vegetables cannot replace fruits. It is recommended to have vegetables at every meal and fruits every day.
3. Eat milk, soybeans or their products every day
Soybeans include soybeans, black beans and green beans. Soy products are usually divided into two categories: non-fermented soy products and fermented soy products:
Non-fermented soy products include soy milk, tofu, dried tofu, yuba, etc. Fermented soy products include tempeh, bean paste, fermented bean curd, stinky tofu, soy juice, etc.
It is recommended that each person consume 40g of soybeans or its products per day. In terms of the protein provided, 40g of soybeans are equivalent to 200g of tofu, 80g of dried tofu, 30g of yuba, 700g of tofu curd, and 800g of soy milk. Soy milk and milk have their own nutritional characteristics, and it is best to use them every dayAll drink.
4. Eat appropriate amounts of fish, poultry, eggs and lean meat
At present, residents in some cities in my country eat more animal foods, especially too much pork. They should adjust their meat diet and eat more fish and poultry and reduce their pork intake. Recommended daily intake for adults: 75-100g of fish and shrimp, 50g-75g of livestock and poultry meat, and 25g-50g of eggs.
Poultry food refers to the muscles and products of chickens, ducks, geese, etc.
Normal adults can eat one (chicken) egg a day. Because the cholesterol content in egg yolk is high, it is not advisable to eat too much.
5. Reduce the amount of cooking oil and eat light and low-salt meals
It is recommended that the daily cooking oil consumption per person should not exceed 25g or 30g; the salt intake should not exceed 6g, including the amount of salt in soy sauce, pickles, and sauces.
Insist on rationing oil consumption at home and control the total amount. You can pour the cooking oil that your whole family should consume every day into a measuring tool, and use the cooking oil from this measuring tool. Gradually forming a habit, and over time, developing it into a conscious behavior, will be of great benefit in preventing chronic diseases.
6. Don’t eat too much, exercise every day, and maintain a healthy weight
The healthy weight for adults refers to a body mass index (BMI) between 18.5kg/m^2 and 23.9 kg/m^2.
Develop the habit of exercising every day and insist on doing more energy-consuming activities every day. It is recommended that adults perform a cumulative amount of physical activity equivalent to walking more than 6,000 steps per day. If physical conditions permit, it is best to do 30 minutes of moderate-intensity exercise.
During moderate-intensity activities, you will feel your heartbeat and breathing speed up; you can use it but not strenuously; you can talk continuously to the rhythm of your breathing, but you cannot sing. The heart rate for moderate-intensity exercise should generally reach 150-age (beats/minute).
There are three types of exercise related to adult health, namely aerobic endurance exercise, muscle strength training and joint flexibility exercises.
7. The distribution of three meals should be reasonable and snacks should be appropriate
The energy provided by breakfast should account for 25%-30% of the total energy throughout the day, lunch should account for 30%-40%, and dinner should account for 30%-40%. Under normal circumstances, breakfast is arranged between 6:30-8:30; lunch is between 11:30-13:30, and dinner is preferably between 18:00-20:00. The time spent on breakfast should be 15-20 minutes, and lunch and dinner should be 30 minutes, not too short.
Eat breakfast every day and ensure that it is nutritious, eat a good lunch, and have a proper dinnerquantity. Don’t overeat, don’t eat out often, and only eat with family members.
If the breakfast includes four categories of food, including cereals, animal foods (meat, eggs), milk and dairy products, vegetables and fruits, the breakfast is nutritionally adequate; if only three of these categories are included, the breakfast is nutritionally adequate; If only 2 or less of these categories are included, the breakfast is not nutritionally sufficient.
As a nutritional supplement in addition to three meals a day, snacks can be selected reasonably, but the energy from snacks should be included in the energy intake throughout the day.
Children and teenagers should not watch TV while eating. Watching TV while eating often ignores the taste of food and affects appetite. In addition, it increases the burden on the brain, inhibits the function of digestive organs, reduces digestive juices, and affects the digestion and absorption of food.
8. Drink enough water every day and choose beverages wisely
Healthy adults need about 2500ml of water every day. You can drink a glass of water on an empty stomach after getting up in the morning to reduce blood viscosity. You can also drink a glass of water before going to bed, which will help increase blood viscosity in advance.
9. Drinking alcohol should be limited
High-quality wine contains high energy. Liquor is basically a pure energy food and does not contain other nutrients. It is recommended that adult men drink no more than 25g of alcohol a day, and adult women drink no more than 15g a day. Pregnant women, children and adolescents should avoid alcohol.
10. Eat fresh and hygienic food
What I am currently doing well:
1. Eat whole grains, milk, fruits, eggs, plenty of drinking water every day, eat more fish and meat, and don’t drink alcohol.
2. Walk for 30 minutes and do aerobic exercise (bicycle) every day.
3. Body mass index (BMI) is around 20.
4. Make sure to eat three meals on time, not eat too much at each meal, and try not to eat out.
Areas that need improvement in the next step:
1. The daily intake of dairy products should reach 300 grams, and you can drink an extra small box of yogurt. Currently only 220 grams of milk is given per day.
2. The walking speed should be accelerated every day, and the heart rate should reach at least 118bpm when walking. Currently, it only reaches more than 90bpm. Do muscle training every other day.
3. Develop the habit of making your own breakfast. Each breakfast should include cereals, eggs, milk, vegetables and fruits.
4. Develop the habit of consuming 30g-50g of soybeans every day.
5. Control the intake of oil and salt every day.
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