The habit of Chinese food is how many staple foods there are in each meal, namely cereals (also called food), or porridge or rice, or rice or noodles. Cereals are called "staple food", while meat, eggs, fish and soybean products are called "side food." There are many staple foods and few side dishes. This structure is conducive to dietary balance. However, because people choose food mainly based on taste, those that are delicious, good-looking, and lacking in resources are considered good. This makes the main food gradually show two major problems. One is that the less the main food is eaten, the more side foods are (the meat is obviously better than the food), which is not conducive to the balance of the diet structure; the second is that the main food is becoming more refined and singular , Fats and oils (add a lot of fats), the nutritional quality is low. Therefore, in order to maintain a balanced diet structure, in addition to ensuring the intake of staple foods ("Chinese Resident Dietary Guidelines 2007" recommends eating 250-400 grams of dry weight cereals per day), we should also pay attention to increase coarse grains, increase the variety of staple foods, and Reduce fat addition.

　　 Increase the variety of staple foods, especially the increase of coarse grains, to be combined with everyone’s existing staple food habits. People who are used to always eating rice can add various coarse grains such as millet, glutinous rice, black rice, brown rice (need to be soaked in advance) to make "two rice", "three rice", "black rice", etc.; Red beans, lentils, mung beans, kidney beans and other miscellaneous beans can be added to the rice to make various kinds of bean rice. Sometimes, you can even use soy milk instead of water to make soy milk rice. When my family cooks soy milk rice, it often mixes bean dregs (that is, dregs filtered from soy milk) to increase dietary fiber intake. Similarly, when cooking porridge, do not cook white rice porridge, you can add the above-mentioned coarse grains or beans. You can also cook polenta, oatmeal, etc. In short, it is necessary to avoid the monotonous, undernourished and overly delicate staple food of white rice and white rice porridge.

　　People who are used to eating pasta do not always eat white buns and white noodles. Steamed buns, noodles, dumplings and steamed buns can be blended with whole grains, buckwheat flour, and barley flour. When buying pasta such as buns and rolls, you can buy black-faced buns (whole wheat flour), yellow-faced buns (with millet flour added), tortillas, etc. When buying noodles, you can buy all kinds of vegetable noodles, multigrain noodles, etc. In short, it is necessary to avoid "winning with white", and always pay attention to the whiter the pasta, the poorer the nutrition.

　　People who frequently eat bread, biscuits and other convenient staple foods should pay attention to the list of ingredients on the label and choose formulas of whole wheat flour, coarse grains and wheat bran. You can also buy bread or biscuits with purple potatoes, pumpkins and other potatoes or vegetables. Of course, there are more important considerations when choosing this type of staple food, that is, whether the ingredients list contains hydrogenated vegetable oil, refined vegetable oil, shortening, vegetable cream, margarine and other fats containing trans fatty acids, or palm oil, coconut oil, etc. Vegetable oil containing large amounts of saturated fatty acids. The presence of these oils and fats seriously reduces the nutritional value of the food.

In addition to increasing coarse grains, another key to transforming staple food is to reduce fat. First of all, you must discard fried staple food such as fritters, scallion fritters, fried buns, instant noodles, twists, deep-fried cakes, and hemp balls. Secondly, extra care should be taken for staple foods such as tossed cakes, oil cakes, shortcakes, etc., which are not fried but also add a lot of fat. Finally, when eating fast food staples such as noodles, rice noodles, rice noodles, etc., pay attention to those greasy soups, or fats (like oil splashing noodles or fried noodles) poured afterwards. In short, it is necessary to eat oily and fragrant cereals as much as possible. Whether it is a staple food or a snack, more fat is a scourge.

　　 The main benefit of not eating staple foods that are rich in fat is that you can safely eat non-staple food, fish, egg and milk. That is to say, if there is little fat (fat) in the staple food, even if there is some fat in the fish and egg milk, it will not cause excessive fat-of course, pay attention to the use of fat when cooking non-staple food.

　　No matter what, staple food is still the most important energy source for the vast majority of Chinese residents, accounting for the largest proportion in the diet structure. Eating a staple food, that is, eating staple food nutrition, controlling staple food fats, is of great significance.