What are the principles of diet? We need to eat a certain amount of food every day, and the collocation of food is very important. Good collocation can bring us healthy bodies. Next, I will take you to understand the principles of diet and what are the related contents.

What are the principles of diet? 1 1, and "food is not tired of miscellaneous". It means that food should be diversified. The purpose is to achieve the goal of comprehensive nutrition through food diversification. "Miscellaneous" mainly refers to the variety, span and attributes of food. The average person's diet should have more than 30 kinds of food every day (Japanese people need more than 35 kinds of food every day)

2. Food collocation can play a complementary role in nutrition, or make up for some defects or injuries.

3, food matching must avoid "mutual grams" and "unsuitable" is safe and non-toxic.

4. Try to match foods with the same performance to enhance nutrition and health care.

5. Combine modern nutrition theory with TCM health preserving theory to guide the reasonable collocation of food and complete collocation skills.

Staple food collocation skills

1, thick and thin collocation, whole grains and beans. Such as two-meter flour cake (half standard flour and half corn flour), mung bean millet porridge, sesame paste roll and sweet potato porridge.

2, food and vegetables, food and fruit collocation. The most common are pumpkin rice and carrot rice. If you add some fruits, such as red dates, lotus seeds, chestnuts or nuts, it will not only increase the content of vitamins and unsaturated fatty acids in the staple food, but also make the staple food have a unique flavor.

3. The collocation of staple food and wheat. The contents of protein, fat, B vitamins, calcium, zinc and other nutrients in oats, buckwheat and naked oats are higher than those in wheat flour, and some of them have health-care functions such as reducing blood fat. Such as buckwheat corn porridge; Barley sorghum rice porridge; Buckwheat, standard flour home-cooked cakes, etc.

4. Food and vegetables. Rice goes well with vegetarian dishes, such as rape rice.

5. Mix rice and noodles. It is more scientific to mix rice and flour in daily diet.

6. Staple food collocation at the banquet

The defect of traditional banquet is that the proportion of staple food is too small to reflect the position of staple food in diet. It is necessary to reform the irrationality of traditional banquet heat ratio. To realize the diversification of staple food, there are many patterns, varieties, complementary nutrition and delicious food. If you can add the following varieties, such as steamed stuffed bun, jiaozi, pie, spring cake, spring rolls and other flavor snacks that are mainly staple foods, such as grain and vegetables, main and non-staple foods and kidney beans.

Non-staple food collocation skills

1, meat and vegetable collocation. The collocation of meat and vegetables is not only related to the taste, but also related to the structural complementarity of meat and vegetables. For example, shredded green vegetables, fresh bamboo shoots and melon balls, stewed chicken with potatoes and so on. The collocation of meat and vegetables is an important principle and the key to collocation.

2, the collocation of vegetables. Such as burning three mushrooms, frying green vegetables, burning mushrooms and rotting bamboo, etc.

3. Texture matching. The main ingredients and ingredients are soft, brittle and tough, such as fried squid with garlic seedlings; Fried chicken slices as tender as cabbage.

4. Color matching. There are two kinds of color matching between main ingredients and ingredients: sequential color matching and different color matching. The color scheme is mostly white, such as Xiaoyi Wen, fried pork slices with water bamboo, etc. There are great differences in different colors, such as fried meat slices with fungus. Color coordination will arouse people's appetite, on the contrary, if the collocation is not harmonious, it will affect people's appetite.

What are the principles of diet? 2. Healthy diet gives the best combination.

1, one bottle of milk per person per day.

Milk is rich in calcium. According to literature reports, the occurrence and development of atherosclerosis, hypertension, colon cancer and Alzheimer's disease are all related to calcium deficiency. As for people who can't drink milk because of the lack of lactase, they can drink yogurt instead.

2. One egg per person per day

An egg weighing about 1 contains about 280 mg of cholesterol, which is just suitable for a person's physiological needs in one day. Lecithin in egg yolk can reduce blood viscosity and avoid cholesterol deposition. The essential amino acids provided by eggs are very suitable for human needs.

3. Eat beans and bean products every day.

Beans and bean products can not only help solve malnutrition, supplement protein needed by human body, but also prevent overnutrition, unlike eating meat, which will increase cholesterol. Among them, soybean has the highest protein content and the best quality among existing crops.

4. Create conditions to eat marine fish

Marine fish oil is rich in unsaturated fatty acids, which can reduce blood fat. When polyenoic acid is combined with cholesterol in blood, it can reduce platelet aggregation, reduce blood viscosity and effectively eliminate fat deposition in blood vessels, so it is a "scavenger" of blood vessels.

5. Eat more poultry and less pork.

Protein in livestock meat and poultry meat is an animal protein and an essential nutrient for human body. But pork has a fly in the ointment, which contains a lot of saturated fatty acids. So nutritionists are in favor of eating more chickens and ducks, not that pork can't be eaten, but that eating less pork is good for your health.

7. Mushrooms should be included in the diet.

Mushroom foods such as shiitake mushrooms and auricularia auricula contain more protein than ordinary vegetables, and have an appropriate proportion of essential amino acids and various trace elements. Long-term consumption can play a very good health care role.

8. Salt is a double-edged sword.

Many studies show that salt deficiency is not enough; But a high-salt diet is even worse for human health. High salt is one of the culprits of gastric ulcer and gastric cancer. High sodium is especially obvious for the increase of blood pressure. In addition, a high-sodium diet can also lead to calcium loss. Change the bad eating habit of "salty is fresh" and strive to control the monthly salt intake of a family of three at about 500 grams.

9, food can not be less

There are many kinds of food, but the per capita food intake is getting less and less. If the long-term calorie intake is insufficient, the energy provided by carbohydrates is less than 55% of the dietary calories, and the human body can only use protein as a thermogenic substance, which will stop the growth and development of children; Adults are weak and unable to lift their spirits. Except for obese and diabetic patients, the daily food intake of adults should generally be 300-400g.

10, control the high-sugar and high-fat diet

According to the physiologist's observation, if everyone adds one tablespoon of sugar (15g) and one tablespoon of oil (15g) every day, they will gain weight 10kg a year. Less fat is not good, more fat is harmful. The average adult takes 2 tablespoons (about 30 grams) per person every day; Obesity, hyperlipidemia and other patients take 1 spoon per person per day.

What are the principles of diet? 3. Nutritional diet for children in autumn.

1, clear away heat and relieve summer heat. Food can not only relieve summer heat, stop sweating and rehydrate, but also stimulate appetite. Therefore, it is very beneficial to drink mung bean soup or eat lotus seed porridge, lily porridge and mint porridge. Eating more fresh fruits and vegetables can not only meet the needs of the human body, but also supplement the potassium lost through perspiration.

2, the cold diet is appropriate, eat less watermelon, cantaloupe, cucumber can not be eaten as unscrupulously as in summer. After a summer, people's physical energy consumption is great, especially some elderly people, most of whom are deficient in spleen and stomach. Therefore, cold foods, such as watermelon, cantaloupe, cucumber and so on. , should be enough.

3, less spicy and sour "beneficial to the liver and lungs, people who love spicy and irritating food, should restrain themselves. Eating spicy food in summer can increase appetite, but it should be reduced after autumn. Because you have to collect lung qi in autumn, and too much pungent smell hurts your lungs. The purpose of "increasing acidity" is to enhance the function of the liver, so eat more sour fruits and vegetables, such as oranges, lemons, kiwis and tomatoes.

4. Nourishing yin, moistening lung and preventing dryness After beginning of autumn, besides drinking boiled water, light tea, vegetable soup, fruit juice and soybean milk, you can also eat some foods with the functions of moistening lung, promoting fluid production, nourishing yin and clearing dryness, such as lotus root, lily, chestnut, red dates, tremella, yam and water chestnut.

5, weight and appetite need to be balanced After the hot summer, people often have a big appetite and eat more, while autumn is the harvest season, and there are many delicious foods. People tend to indulge their appetite and eat and drink. This will not only cause obesity, but also cause various diseases, such as gout, hemorrhoids, fatty liver and so on. , so pay attention to it.

6. Chewing slowly is beneficial to the diversity of food and the balance of nutrition in intestinal diet, so as to supplement the nutritional deficiency caused by hot summer climate and loss of appetite. You should eat more chewy foods rich in cellulose, such as celery and corn. Chewing slowly when eating is not only conducive to the full digestion of food and the complete absorption of nutrients, but also can maintain intestinal moisture through fiber foods to prevent intestinal dryness and constipation. Chewing more can promote fluid production and moisten dryness, and achieve the purpose of preventing dry throat in autumn.

The most important thing for children to eat is to match some foods that children like to eat. For example, some foods in life are in line with children's appetite and some are not suitable. At this time, children can't be forced to eat. Choose different foods according to their physical characteristics and weight characteristics, and add some lotus roots, lilies and chestnuts to their porridge or food, which is easy for children to accept.