1. Cereals include rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of grains mixed than to eat one alone. Everyone should eat 350~500 grams every day.

2. Vegetables and fruits mainly provide dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits. Eat 400 ~ 500g of vegetables and 0/00 ~ 200 g of fruit/kloc-every day.

3. Fish, shrimp, meat and eggs (including animal meat, poultry meat and internal organs) mainly provide high-quality protein, fat, minerals, vitamins A and B, and their nutritional contents are different. Eat 150~200 grams every day.

4. Milk and legume foods Milk mainly includes fresh milk and milk powder. Besides being rich in high-quality protein and vitamins, it is an excellent source of natural calcium with high calcium content and high utilization rate. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc. Drink 250 ~ 500g fresh milk and eat 50 ~ 100g beans and bean products every day.