A balanced diet refers to a diet in which cereals, beans, meat, eggs, milk, vegetables, fruits, oils and other foods are properly matched in a day's diet. To sum up, the following 10 matches should be made. 1. Combination of coarse and fine grains: Adding coarse grains to the daily diet will help prevent diabetes, senile plaque and constipation. It also helps to lose weight. 2. Matching of staple food and non-staple food: staple food and non-staple food should be unified in daily diet. 3. Lean collocation: the ideal food for winter tonic: angelica and ginger mutton soup; Good for diuresis and dampness: red bean stewed carp soup; A good product for promoting lactation: boiled bean curd soup; Good educational products: Black sesame paste and six kinds of porridge (red rice porridge, green stalk porridge, jujube porridge, duck porridge, Laba porridge and bird's nest porridge) recorded in A Dream of Red Mansions, and "fairy porridge" (composed of Euryale ferox, yam and rice) found in Dunhuang art treasure house are typical representatives of dry and wet combination. 4. Color matching: Food is generally divided into five colors: white, red, green, black and yellow. One-day diet should take into account the above five colors of food. 5. Nutrition collocation: fat, carbohydrate and sodium are easy to be excessive; Protein, vitamins, some inorganic salts, water and dietary fiber are easy to lack; Foods with high protein and low fat include fish and shrimp, rabbit meat, silkworm chrysalis and lotus seeds. Foods rich in vitamins, inorganic salts and dietary fiber include vegetables, fruits and coarse grains. Water is an important nutrient. Drink more than 4 glasses of water every day. 6. acid-base matching: food is divided into acidic food and alkaline food. Mainly based on the food being ingested by the human body, the blood of the human body is finally acidic or alkaline. In recent years, due to excessive intake of meat food, blood acidification and rich diseases have been caused, which should be paid attention to. 7. Match calories with raw food: Eating raw food has become a fashion. Eating raw vegetables, fruits, fresh shrimps and whitebait can get more nutrition. Pay attention to food hygiene when eating raw food. 8. With skin and meat: Eating with belt meat is becoming a fashion. For example, quail eggs, oranges, jujubes, peanuts and so on. Eating with skin has higher nutritional value. 9. Sex and taste collocation: food is divided into four natures and five flavors. Four natures refer to cold, hot, warm and cool; Five flavors refer to pungent, sweet, sour, bitter and salty. According to the principle of "dialectical diet", different diseases should choose different flavors of food. The general principle is that "heat is cold, cold is hot, deficiency is tonic, but actually diarrhea." According to the principle of "adapting to the time", choose different foods in different seasons, such as warm foods: mutton, venison, bullwhip, ginger and so on. In winter, try to eat less cold food. Five flavors should also be matched, not just sweet and not bitter. 10. Matching of cooking methods: Common cooking methods include steaming, stewing, stewing, frying, sliding, boiling, frying and rinsing. A single cooking method, such as burning, frying and frying, is easy to cause obesity. Cooking methods such as boiling, steaming and rinsing should be used more. Quality collocation of common meals From the perspective of modern nutrition, if two or more kinds of foods are properly matched, they will not only "resist each other", but also "resist each other" and play a complementary and complementary role in nutrition. 1. Sesame with kelp: co-cooking can play a role in beauty and anti-aging. 2. Spinach pig liver: Both pig liver and spinach have the function of enriching blood, and one meat and one dish complement each other, which has a miraculous effect on treating anemia. 3. Brown rice with coffee: steam brown rice and grind it into powder, and add milk and sugar to drink. Brown rice is rich in nutrition and has a good effect on treating hemorrhoids, constipation and hypertension. Coffee can refresh, mix brown rice and have more flavor. 4. Potato beef: Beef has high nutritional value and has the function of strengthening the spleen and stomach. Cooking potatoes with them is not only delicious, but also rich in vitamins, which can protect the gastric mucosa. 5. Egg lily: It has the effects of nourishing yin and moistening dryness, clearing heart and calming nerves. Traditional Chinese medicine believes that lily can eliminate phlegm and tonify deficiency, and egg yolk can clear heat, nourish yin and replenish blood. If sugar is used for conditioning, the effect will be better. 6. Mutton with ginger: Mutton tonifies the yang and warms the body, and ginger warms the cold, which are matched with each other, warming and warming, and at the same time, it can drive away external evils and cure cold and abdominal pain. 7. Honey turtle: It is rich in protein, fat, multivitamins, and contains octanoic acid, polybasic acid, silicic acid, etc. It is a rare body-building agent, which has curative effect on heart disease, gastrointestinal diseases and anemia, and can also promote growth and prevent aging. 8. Duck meat with yam: Old duck can not only replenish human body water, but also nourish yin, and can clear away heat and relieve cough; Yam has a better effect of nourishing yin. Eating it with duck meat can eliminate greasy and nourish the lungs. 9. Rice vinegar carp: carp itself has the function of washing water, and human edema is mostly wet except nephritis; Rice vinegar is beneficial to dampness. If you eat it with carp, the effect of diuresis will be doubled. 10. Garlic meat: According to research, vitamin B stays in the human body for a short time. Eating allicin while eating meat can prolong the residence time of vitamin B in human body, which is of great nutritional significance for promoting blood circulation, eliminating physical fatigue as soon as possible and increasing physical fitness. So don't forget to eat a few cloves of garlic when eating meat.