Reasonable diet is to choose a variety of foods, so that the nutrients contained are complete and the proportion is appropriate to meet the needs of the human body.

1. Coarse grains should be matched with flour and rice: a reasonable combination of coarse and fine grains can improve the flavor of food, help supplement various nutritional components, and also improve the nutritional value and utilization rate of food.

2. The types of non-staple foods should be diversified, and meat and vegetables should be matched: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can cook a variety of delicious dishes, which are not only nutritious, but also stimulate appetite, which is beneficial to digestion and absorption.

3. Matching of staple food and non-staple food: staple food refers to food crops mainly based on carbohydrates. The staple food can provide the main heat energy and protein, and the non-staple food can be supplemented with high-quality protein, inorganic salts and vitamins.

4. Lean diet: The staple food should be lean and lean according to the specific situation, which can increase satiety and help digestion and absorption.

5. Adapt to seasonal changes: the diet in summer should be light and refreshing, and hydrochloric acid food should be appropriately increased to increase appetite and supplement salt loss caused by sweating. The fat content of winter meals can be appropriately increased to increase heat energy and prepare reasonable meals:

(1) According to specific conditions (such as gender, age, labor intensity), determine the daily total calories and nutritional requirements.

(2) According to the proportion of carbohydrate (60% ~ 70%), fat (20% ~ 25%) and protein (10% ~ 15%) in the total daily heat energy, calculate their requirements respectively.

(3) After determining the nutrients needed every day, plan the daily meal according to the nutrients contained in the food.

(4) Determine the daily staple food supply and non-staple food quantity according to the economic and supply situation.

⑤ Finally, the nutritional content of all foods is calculated and compared with the supply standard. If the difference is within 10%, it meets the requirements.

Diet should be reasonably matched.