Cereals: wheat, rice, corn, etc. It is the main grain, the main source of heat, B vitamins and minerals, and also the main source of protein. In a balanced diet, the intake of cereals should account for 30%~40% of the total.
Animals and beans: including livestock, poultry, eggs, milk, aquatic products, beans and bean products, are the main sources of high-quality protein, as well as important sources of various vitamins and minerals. In a balanced diet, it accounts for 25%~30% of the total diet.
Vegetables and fruits: The varieties included are very rich and are important sources of vitamins, minerals and dietary fiber. It should account for 30%~40% in the diet.
Grease: provides heat energy and essential fatty acids, and can promote the digestion and absorption of fat-soluble vitamins. Including nuts, remember to eat less oil if you eat. About 10 peanuts are equivalent to the heat of a bowl of rice.
Choice of food: When choosing food, try to choose food with high nutritional value, good quality and low price. For example, protein food, it is best to choose lean meat and bean products with relatively complete essential amino acids. Protein of fish in meat food is easier to be digested. There should be a certain proportion of coarse grains in staple food. The content of lysine in coarse grains is relatively high, which can supplement the deficiency in flour and rice. Fine processing of coarse grains can increase appetite and increase the absorption of vitamin B 1. In addition, green leafy vegetables are the most abundant in vitamins and minerals, and the darker the color, the higher the content.