First, there are various foods, mainly cereals.

The daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts. Average daily intake of 12 kinds of food, more than 25 kinds per week.

Second, a dynamic diet and a healthy weight.

People of all ages should exercise every day and keep a healthy weight. Eat too much, control the total energy intake and keep the energy balance.

Insist on daily physical activity, and carry out moderate-intensity physical activity for at least 5 days every week; Reduce sedentary time and get up and exercise every hour.

Third, eat more fruits and vegetables, milk and soybeans.

Vegetables and fruits are important components of a balanced diet. Milk is rich in calcium and soybeans are rich in high-quality protein.

Fourth, eat fish, poultry, eggs and lean meat in moderation.

Eat fish, poultry, eggs and lean meat in moderation. Mainly fish and poultry, eat eggs without discarding yolk. Eat less fat, smoked and pickled meat products.

Five, less salt and less oil, sugar control and alcohol restriction.

Cultivate light eating habits and eat less high-salt and fried foods; Drink plenty of water, 7-8 cups per day for adults (1500- 1700ml), and advocate drinking boiled water and tea; Do not drink or drink less sugary drinks.

Children and adolescents, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, men should not drink more than 25g a day, and women should not drink more than 15g.

Sixth, put an end to waste and promote new foods.

Cherish food, prepare meals as needed, and advocate sharing meals without wasting. Choose fresh and hygienic food and proper cooking methods, prepare raw food separately from cooked food, and thoroughly heat cooked food after secondary heating.

Extended data

China Residents' Balanced Diet Pagoda —— Determining Food Demand Based on Energy Level

The suitable intake range of various foods per person per day is suitable for ordinary healthy adults, and should be adjusted according to the age, sex, height, weight, labor intensity and season of the individual.

The daily intake range of various foods recommended by Dietary Pagoda is suitable for general healthy adults. The lower limit of the recommended amount of various foods marked in Dietary Pagoda is the intake of adaptive energy level of 7550kJ( 1800kcal), and the upper limit is the intake of adaptive energy level of 10900kJ(2600kcal). Dietary Guidelines for China Residents (2007) lists the appropriate intake of foods with different energy consumption levels, which individuals can choose according to specific conditions.

Baidu Encyclopedia-Dietary Guide for China Residents (20 16)

Baidu Encyclopedia-China Residents' Balanced Diet Pagoda