From the point of view of nutrition, the nutrients needed by human body are carbohydrates, lipids, protein, minerals, vitamins, water and dietary fiber. Carbohydrates, protein and lipids account for a large proportion in the diet because of their high requirements, and are called "macro nutrients", whose main function is to provide energy to meet human needs, and are also called productivity nutrients. In order to keep the nutritional needs of human body in balance with diet and meet the needs of human growth and development, physiology and physical activity, it is necessary to balance diet.

To achieve a balanced diet, we must start with a reasonable diet, that is, we must eat more foods. Diet must be composed of a variety of foods, so as to ensure the reasonable proportion of the three macro nutrients, that is, the energy provided by carbohydrates accounts for 50%~65%, that provided by protein accounts for 65,438+00% ~ 65,438+05%, and that provided by fat accounts for 20%~30%. It is also necessary to ensure that the composition of food sources in protein is reasonable, the composition of fatty food sources is reasonable, and the intake of various nutrients meets the supply standards.

Diversification of food is the key to a balanced diet, and a variety of foods can meet the needs of the human body. According to the dietary guide pagoda:

1, cereals and potatoes are at the bottom, with a daily intake of 250,400g, including 50- 150g of whole grains and miscellaneous beans and 50- 100g of potatoes.

2. Vegetables and fruits occupy the second floor, and should be ingested 300-500g and 200-350g respectively every day. There are vegetables in the meal, at least 300~500 grams of vegetables every day, and half of them are dark vegetables. Eat fresh fruit every day and ensure that you consume 200 ~ 350g every day. Fruit juice can't replace fresh fruit.

3. Livestock and poultry meat, aquatic products, eggs and other animal foods are located on the third floor, and should be ingested 40-75g, 40-75g and 40-50g respectively every day. Excessive consumption of smoked bacon will increase the risk of cancer and should be eaten less.

4. Milk lives on the fourth floor with dairy products, soybeans and nuts. You should eat 300 grams of milk and dairy products equivalent to liquid milk, and 25 to 35 grams of soybeans and nuts every day.

The top floor of the fifth floor is cooking oil and salt. It is recommended that adults should not exceed 6 grams per day, and edible oil should be 25~30 grams per day. It is suggested that the daily sugar intake should not exceed 50 grams, and it is best to control it below 25 grams.

Dietary pagoda also increases the image of water and physical activity, emphasizing the importance of drinking enough water and increasing physical activity. Adults living in mild climate with light physical activity should drink at least 1500~ 1700ML (about 7~8 cups) every day, and high temperature or strong physical labor should be increased appropriately. Insufficient or excessive drinking water will be harmful to human health. Drink more water, take the initiative, and don't feel thirsty before drinking water.

The recommended intake of all kinds of food in the dietary pagoda is average. Try to include all kinds of food in the pagoda in your daily diet. However, it is not necessary to eat strictly according to the recommended daily amount. It is important to always follow the approximate proportion of various foods on each floor of the food pagoda. Eat more than 12 kinds every day and more than 25 kinds every week. In a period of time, such as a week, the average intake of various foods should reach the recommended amount of the dietary pagoda.