On the basis of food diversification, how should various foods be paired? In order to guide Chinese residents to mix various foods well, the Ministry of Health of the People''s Republic of China issued the "Chinese Dietary Guidelines 2007" in the form of Announcement No. 1 of 2008 . The guideline was formulated by the Chinese Nutrition Society and is divided into three parts: dietary guidelines for the general population, dietary guidelines for specific populations, and the balanced diet pagoda. There are 10 dietary guidelines for the general population, which are suitable for normal people over 6 years old:

　　 1. Food is varied, mainly cereals, and the thickness is matched.

　　 2. Eat more fruits, vegetables and potatoes.

　　 3. Eat milk, soybeans or their products every day.

　　 4. Often eat the right amount of fish, poultry, eggs and lean meat.

　　 5. Reduce the amount of cooking oil and eat a light and salt-free diet.

　　. Do not overeat and exercise every day to maintain a healthy weight.

　　 7. The distribution of three meals should be reasonable, and the snacks should be appropriate.

　　 8. Drink plenty of water every day and choose a reasonable drink.

　　 9. If drinking alcohol should be limited.

　　 10. Eat fresh and wholesome food.

　　The above 10 items are general principles that guide the reasonable combination of various foods. Many people will feel that these principles are not detailed enough, and they will raise the question: "Cereal-based", how much cereal (grain) should be eaten every day? "Eat milk, soy or its products every day", how much should be consumed every day Milk? How many soy products do you eat?

　　Everyone''s situation is different, and the nutritional requirements are also quite different. To get particularly accurate numbers, careful calculation must be done (it can be customized for them) (Recipes based on nutrition are implemented). However, most ordinary adults can read "Chinese Resident Balance Pagoda 2007" to get some basic quantitative reference.

　　The weight of each type of food in the diet pagoda refers to the daily consumption. Of course, it is not necessary to eat these foods every day, because a balanced diet does not necessarily have to achieve the ideal balance every day. Generally speaking, a balanced diet can be achieved within a period of time, such as one or two weeks. In other words, the amount recommended in the pagoda is the average of the food eaten every day for a period of time.

　　According to the recommendation of the pagoda, an average adult should roughly eat 3 kg of food, 3 to 4 kg of vegetables, 1 to 4 kg of fruit, 3 to 6 eggs (or duck eggs), fish and shrimp in a week. Kilograms, meat ~ kg, soy products (in terms of soybeans) ~ kg, milk 2 000 ml, cooking oil kg.

　　 From a numerical point of view, the variation range of various types of food weight is relatively large, because the individual situation of people has relatively large differences, different heights, different genders, different ages, different labor intensity, different nutritional needs The amount (quantity of various types of food) is also different. In general, people with high physical labor intensity or more physical activity, young men, and tall people need more nutrition. You can choose a high value within the above range; people with low physical labor intensity or few activities, elderly people 2. Middle-aged women and those with short stature need less nutrition. Choose a low value within the above range. The average daily intake of various types of food for general urban residents is shown in Table 1-1.

　　-1 Recommended daily food intake for urban residents (grams)

　　Food type Female (calculated by 1800 kcal) Male (calculated by 2200 kcal)

　　Cereals 250 350

　　vegetables 300 400

　　fruits 200 300

　　Livestock and poultry meat 50 75

　　Aquatic products 50 50

　　Eggs 25 50

　　Milk 300 300

　　Beans 40 40

　　Oil 25 25

< p>　　Note: The data in the table is quoted from "Dietary Guidelines for Chinese Residents 2007", published by Tibet People’s Publishing House

　　1kcal=kJ·

　　balanced diet has another meaning, that The variety and quantity of food can be adjusted. If you eat a little more meat today, you will eat less or no meat tomorrow; there was entertainment last night, and you ate more high-protein foods, so today’s breakfast, don’t eat eggs and milk, you can just eat some food And vegetables. Because in actual life, it is difficult for many people to quantify every meal regularly and balance it, and the human body has a certain ability to regulate the use of nutrients, as long as the overall food variety and quantity are appropriate for a period of time.

　　 Sometimes, people often understand dogmatically a balanced diet, thinking that they must follow a specially prepared recipe to eat a balanced diet. This exaggerates the difficulty of balancing a meal, which is prohibitive. In fact, most people don’t need to follow the accurately calculated recipes. They only need to control the variety and quantity of food over a period of time, and monitor and manage their weight.

　　 Another common mistake is that many people forget one day after eating one day. They don’t pay attention to what they had eaten yesterday when they dine today. I didn’t expect that the diet within a few days should be supplemented and adjusted reasonably. As for causing a serious imbalance in the diet structure.