"Eat everything, but don't eat too much" is people's popular understanding of diet diversification. But if you want to really achieve a balanced diet and balanced nutrition, you must also grasp the key word "key food". "Key foods" have two meanings. One is that they have high nutritional value, and the other is that people often lack them in their recipes.
1. Coarse grain/whole grain. There are many kinds of coarse grains, including millet, corn, sorghum, black rice, buckwheat, oats and other coarse grains, whole wheat flour and brown rice, as well as mung beans, red beans, kidney beans, rice beans, lentils and other miscellaneous beans. Sometimes, potato can also be used as coarse grain. The nutritional value of coarse grain is higher than that of fine grain, and it plays an important role in preventing obesity, stabilizing blood sugar, regulating blood lipids, and promoting defecation. Coarse grain/whole grain intake should account for more than 1/3 of staple food.
2. Dark vegetables. Dark green, red yellow and purple vegetables have higher nutritional value and more health benefits, accounting for 50% of all vegetables. Green leafy vegetables such as rape, spinach, pakchoi, cabbage, amaranth, lettuce, chives, chrysanthemum, dark green vegetables such as broccoli, garlic sprouts, green peppers, balsam pear, red and yellow vegetables such as tomatoes, carrots, colored peppers, pumpkins, purple cabbage and other purple vegetables should become the main role of table vegetables.
3. Fresh fruit. The dietary guidelines recommend that average adults eat 200-350 grams of fruit every day. Generally, those with darker color have higher nutritional value, such as mango, citrus, kiwi, strawberry, cherry, blueberry, etc. However, on the whole, the nutritional value of various fruits is not very different and can be enjoyed according to local conditions.
4. Soybean products. Soybean milk, tofu, dried tofu and other soybean products have high nutritional value. They are not only important sources of high-quality protein, phospholipids, calcium, zinc, B vitamins, vitamin E, dietary fiber, soybean isoflavones, soybean oligosaccharides, soybean sterols, soybean saponins and other nutrients, but also low in fat and cholesterol free. It is recommended to eat 25 grams of soybeans or an equivalent amount of bean products every day (25 grams of soybeans are equivalent to 72.5 grams of northern tofu, 140 grams of southern tofu, 365 grams of soymilk, 55 grams of dried tofu, 40 grams of shredded tofu, and 175 grams of lactose tofu).
5. Eggs. The protein content of eggs is about 12%, which is one of the most nutritious and high-quality proteins in natural foods, surpassing meat and other animal foods. Eggs are also an important source of phospholipids, 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. It is recommended to take one every day.
6. Fish, shrimp and lean meat. Livestock meat (such as pork, beef, mutton, etc.) and poultry meat (such as chicken, duck, etc.) are good sources of high-quality protein, fat, vitamin A, B vitamins, iron, zinc, potassium, magnesium and other nutrients, and are important components of a reasonable diet. On average, about 100-150 grams of meat, fish and shrimp per day is enough.
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 proportion, easy digestion and absorption, and high nutritional value. Especially, the calcium content is high and the absorption rate is high, which is difficult to be completely replaced by other foods. Dietary guidelines recommend drinking 300 grams of milk every day.
8. Nuts. Nuts such as peanuts, walnuts, pistachios, pine nuts, almonds, cashews and hazelnuts have high nutritional value and are important sources of protein, polyunsaturated fatty acids, fat soluble vitamins and trace elements. The fat content of nuts is relatively high, so it is advisable to eat a handful every day.
9. Olive oil and flax oil. From a healthy point of view, the first thing to do is to reduce the amount of edible oil, eat a light diet, and try to avoid frying and over oiling. Secondly, the edible oil should be diversified, and the olive oil (as well as camellia oil, mustard oil, etc.), flax oil (as well as perilla oil), etc. that are generally lacking at present should be increased. The former is the main source of monounsaturated fatty acid oleic acid, which has been proved to be beneficial to cardiovascular system; The latter is the main source of omega-3 polyunsaturated fatty acid - linolenic acid, which is beneficial to maintaining the balance of fatty acids. ▲
