Nutrition Science: Balanced diet is the key to a healthy life

Nutrition Science: Balanced diet is the key to a healthy life

Zhangjiakou First Hospital Cao Kun and Xu Nan

In the fast-paced modern life, nutrition and health have become topics that we cannot ignore. A balanced diet is the basis for maintaining good health and preventing diseases, helping you build a healthy lifestyle.

Let's start with the classification of nutrients. Macronutrients: including carbohydrates, proteins and fats, which are the main sources of energy for the body. Carbohydrates: mainly found in grains, vegetables and fruits, are the main source of energy for the brain and muscles. Protein: Meat, fish, beans, nuts and dairy products are sources of high-quality protein, which are essential for muscle repair and growth. Fats: divided into saturated fats, unsaturated fats and trans fats. A moderate intake of healthy fats (such as fish oil and olive oil) is good for heart health. Micronutrients: including vitamins and minerals. Although the demand is small, they are essential for maintaining normal body functions. Vitamins: such as vitamins A, C, D, etc., participate in a variety of biochemical reactions, promote immunity and vision, etc. Minerals: such as calcium, iron, zinc, etc., play an important role in bone health, blood formation and enzyme activity.

The Dietary Guidelines for Chinese Residents states: Eat a variety of foods, mainly cereals: Eat more than 12 kinds of food every day, more than 25 kinds of food per week, mainly cereals, with a combination of coarse and fine. Balance eating and moving, healthy weight: Maintain moderate exercise, control total energy intake, and maintain a healthy weight. Eat more fruits and vegetables, milk, and soy: Eat enough vegetables and fruits every day, and consume milk and soy products in moderation. Eat fish, poultry, eggs, and lean meat in moderation: Give priority to fish and poultry, and reduce the intake of red meat and processed meat products. Eat less salt and oil, control sugar and limit alcohol: Reduce the intake of salt, oil and sugar, and limit the consumption of alcoholic beverages.

Breakfast: Should include whole grains (such as oatmeal, whole wheat bread), high-quality protein (such as eggs, milk or soy milk) and fruits.

Lunch: A balanced combination including staple foods (such as brown rice, whole-grain steamed bread), vegetables (at least half of which should be dark vegetables), meat or soy products (in moderation) and soup.

Dinner: Eat light food, avoid overeating, consume protein and vegetables in moderation, and reduce the intake of staple foods.

Snacks and side dishes: Choose healthy snacks, such as nuts, yogurt, fruits, etc., and avoid snacks high in sugar, salt, and fat.

A balanced diet is the cornerstone of a healthy life. By understanding the basics of nutrition, following expert consensus and practical dietary guidelines, we can better manage our diet and provide adequate nutritional support for our bodies. Remember, a healthy lifestyle requires constant effort and persistence. Let's take action together and enjoy a healthy and delicious life!

The pictures are from the Internet