First, provide a full range of nutrients in sufficient quantities and proportions. The Chinese Nutrition Society divides human food into five categories: the first category is cereals and potatoes. The cereals include rice, noodles, and miscellaneous grains, and potatoes include potatoes, cassava, and sweet potatoes. The second category is animal foods, including meat, poultry, fish, milk, eggs, and the like. The third category is beans and nuts, including soybeans, other dried beans, and nuts such as peanuts, walnuts, and almonds. The fourth category is vegetables, fruits and algae. The fifth category is pure energy substances, including animal and vegetable oils, starch, edible sugar and wine. It is recommended that the daily diet should include the above five categories of foods. Choose 2 to 4 kinds of foods for each type of food, and eat at least 10 to 20 kinds of foods per day, which is best for more than 30 kinds. If you are lack of some nutrition, take some capsule supplements may help. Second, to ensure food safety. Food must not contain all kinds of harmful factors that cause harm to the human body, and food should be kept fresh and hygienic to ensure the safety of residents. Once the food is contaminated by harmful substances or spoiled, the nutrients in the food will be destroyed, not only failing to meet the nutritional needs of the body, but also causing acute and chronic poisoning and even cancer. Third, scientific cooking and processing. Food is scientifically processed and cooked to eliminate anti-nutritional factors and harmful micro-organisms in food, improve food digestibility, alter the sensory properties of food and promote appetite. Fourth, a reasonable meal system and good eating habits. According to the physiological conditions, labor intensity and working environment of different populations, reasonable arrangements are made for the meal system. A reasonable meal system helps to promote the regular secretion of appetite and digestive juice, so that food can be fully digested, absorbed and utilized. Adults should adopt a three-day meal system and develop good eating habits such as not picky eaters, no partial eclipse, and no overeating.
Originally posted here: https://steemit.com/health/@elleder/how-to-achieve-a-healthy-diet
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