How should one combine their diet to be healthy? Check if you have eaten all these 8 types of food correctly
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Release time：2024-11-22
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With the development of society and economy, people's living standards have been continuously improving, especially in terms of diet, which has seen significant improvements. However, a series of "affection diseases" such as obesity, hyperlipidemia, diabetes, and hyperuricemia have also emerged, seriously threatening people's health. So, exactly how should we combine our diet? 1. Staple food. From a nutritional perspective, the energy provided by carbohydrates should account for 50% to 60% of the total energy for the entire day. Therefore, one should consume some staple foods at every meal. When having staple foods, it is best to combine coarse and fine grains. Among them, white rice and white flour should account for 50% to 70% of the total staple food. In addition, some people often have a combination of "rice + pork vermicelli + stir-fried shredded potatoes" or "steamed buns + beef and potatoes" when having meals. Here, it should be noted that when eating foods with high starch content such as vermicelli, vermicelli, potatoes, taro, and sweet potatoes, the intake of staple foods should be reduced accordingly, and they should not just be eaten as side dishes. 2. Meat. Eating meat can provide the human body with various nutrients such as protein. However, when consuming meat, it is important to control the intake and choose lean meat as much as possible. Usually, 1 to 3 ounces per meal is sufficient. It is also best to alternate between pork, beef, mutton, chicken, duck, fish, shrimp and seafood. For vegetarians, milk, eggs, soy products, etc. can be used to replace meat. 3. Eggs. Among eggs, egg yolk is the most common. It is very nutritious and rich. Therefore, it is best to eat 1 to 2 eggs every day. For people with hypercholesterolemia, they can eat less, such as one egg yolk every day or one egg yolk every other day. 4. Dairy products. Milk and its products are good sources of protein and calcium. The daily intake for adults should be around 200ml to 400ml. 5. Vegetable oil. Some people think that vegetable oil can be consumed freely and boldly, but in fact, it is sufficient for adults to take 20g to 30g of vegetable oil every day. Among various vegetable oils, soybean oil, peanut oil, rapeseed oil, and various blended oils are rich in polyunsaturated fatty acids, while olive oil and tea oil are rich in monounsaturated fats. You can alternate between them. 6. Nuts. Many people enjoy eating nuts. Whether watching TV or playing computer games, they often can't stop eating nuts. But it should be known that eating 15 grams of nuts is approximately equivalent to consuming 10 grams of oil. Therefore, eating too many nuts can easily lead to excessive oil content. 7. Vegetables. You should have some vegetables at every meal, and it's best to alternate between different kinds of vegetables. It's advisable to consume 1 to 2 pounds a day. 8. Fruits. When eating fruits, the total intake should be controlled at 200g to 500g per day according to the sugar content of the fruits. People who particularly enjoy eating fruits can appropriately increase their intake of fruits, but they should eat less staple food accordingly. In addition, when cooking food, methods such as steaming, boiling, stewing, blanching, braising, stewing and stir-frying should be adopted, and methods like deep-frying, pan-frying and grilling should be avoided. When washing rice, do not rub it too hard and do not rinse it too frequently. Vegetables should be washed before being cut to minimize the loss of nutrients and so on.
With the development of society and economy, people's living standards have been continuously improving, especially in terms of diet, which has seen significant improvements. However, a series of "affection diseases" such as obesity, hyperlipidemia, diabetes, and hyperuricemia have also emerged, seriously threatening people's health. So, exactly how should we combine our diet?
1. Staple food. From a nutritional perspective, the energy provided by carbohydrates should account for 50% to 60% of the total energy for the entire day. Therefore, one should consume some staple foods at every meal. When having staple foods, it is best to combine coarse and fine grains. Among them, white rice and white flour should account for 50% to 70% of the total staple food. In addition, some people often have a combination of "rice + pork vermicelli + stir-fried shredded potatoes" or "steamed buns + beef and potatoes" when having meals. Here, it should be noted that when eating foods with high starch content such as vermicelli, vermicelli, potatoes, taro, and sweet potatoes, the intake of staple foods should be reduced accordingly, and they should not just be eaten as side dishes.
2. Meat. Eating meat can provide the human body with various nutrients such as protein. However, when consuming meat, it is important to control the intake and choose lean meat as much as possible. Usually, 1 to 3 ounces per meal is sufficient. It is also best to alternate between pork, beef, mutton, chicken, duck, fish, shrimp and seafood. For vegetarians, milk, eggs, soy products, etc. can be used to replace meat.
3. Eggs. Among eggs, egg yolk is the most common. It is very nutritious and rich. Therefore, it is best to eat 1 to 2 eggs every day. For people with hypercholesterolemia, they can eat less, such as one egg yolk every day or one egg yolk every other day.
4. Dairy products. Milk and its products are good sources of protein and calcium. The daily intake for adults should be around 200ml to 400ml.
5. Vegetable oil. Some people think that vegetable oil can be consumed freely and boldly, but in fact, it is sufficient for adults to take 20g to 30g of vegetable oil every day. Among various vegetable oils, soybean oil, peanut oil, rapeseed oil, and various blended oils are rich in polyunsaturated fatty acids, while olive oil and tea oil are rich in monounsaturated fats. You can alternate between them.
6. Nuts. Many people enjoy eating nuts. Whether watching TV or playing computer games, they often can't stop eating nuts. But it should be known that eating 15 grams of nuts is approximately equivalent to consuming 10 grams of oil. Therefore, eating too many nuts can easily lead to excessive oil content.
7. Vegetables. You should have some vegetables at every meal, and it's best to alternate between different kinds of vegetables. It's advisable to consume 1 to 2 pounds a day.
8. Fruits. When eating fruits, the total intake should be controlled at 200g to 500g per day according to the sugar content of the fruits. People who particularly enjoy eating fruits can appropriately increase their intake of fruits, but they should eat less staple food accordingly.
In addition, when cooking food, methods such as steaming, boiling, stewing, blanching, braising, stewing and stir-frying should be adopted, and methods like deep-frying, pan-frying and grilling should be avoided. When washing rice, do not rub it too hard and do not rinse it too frequently. Vegetables should be washed before being cut to minimize the loss of nutrients and so on.
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