The principle of food diversity contributes to a rational diet

The people take food as the sky, and the fireworks in the world are the most soothing to the hearts
of mortals.
People's yearning for and unremitting pursuit of a high-quality life are reflected in daily life is one meal and one meal
.
The shift from eating well to eating well also reflects the connotation
of high-quality economic development.
So, what is more nutritious to eat? How to eat healthier?

Ingestion varies

"There are three conditions that determine a person's health quality: heredity, nutritional intake, acquired learning or training, including physical exercise, etc
.
" According to Yang Yuexin, president of the Chinese Nutrition Society, genetics is difficult to change in the short term, but changes in lifestyle, especially dietary patterns and changes in physical activity, have a greater impact on
physical conditions.

In terms of diet, most people have their own preferences, such as some people like beef brisket, chicken breast or meat such as sea white shrimp; I like vegetables such as rape, Chinese cabbage, Dutch beans, edamame, lotus root, carrots, yams, etc
.
But after satisfying the fast appetite, people's doubts also come, can balanced nutrition and personal taste be achieved?

"First of all, we must adhere to the principle of food diversity, which is the basis of
a reasonable diet.
If you completely reject a certain type of food, or stare at several foods to eat, it will definitely not work; If you just don't like certain foods, such as carrots, spinach, etc.
, you can look for alternative ingredients with similar nutritional value in a variety of choices, and match your favorite and nutritious plate
.
For example, carrots are rich in carotene and pectin, and if you don't want to eat carrots, you can also get carotene from orange-yellow fruits and vegetables such as pumpkin, and pectin
from vegetables and fruits such as cauliflower and zucchini.
Professor Fan Zhihong of the College of Food Science and Nutritional Engineering of China Agricultural University introduced that first of all, it is necessary to ensure that the total amount of cereals, meat, vegetables and other foods is sufficient, and secondly, each type of food contains rich varieties, and what each variety eats can be selected
according to their preferences.
Taking vegetables as an example, the "Dietary Guidelines for Chinese Residents (2022)" divides vegetables into leafy vegetables, roots, nightshades, fresh beans, etc.
, and recommends eating at least 3-5 kinds of vegetables
a day.
Leafy vegetables alone, there are small rape, spinach, artemisia, amaranth, hollow cabbage, scavenger vegetables, watercress, etc.
on the market, even if there are one or two dislikes, there is still a lot
of room for choice.

Carbohydrates come not only from rice and wheat, but also from chestnuts; Protein not only comes from livestock and poultry meat, but also from fish, shrimp, crab, shellfish, nuts and fungi; Oils and fats come not only from peanuts and soybeans, but also from camellia, walnuts.
.
.
China is large and rich, with a rich variety of foods, which provides more choices
for daily diet matching.

Goji berries are healthy, mountain mushrooms are delicious, nuts are fragrant.
.
.
Forest food is common in the eating life of residents, and in addition to its unique flavor, forest food can also provide complete nutritional value
.
"Forest food can be divided into several categories, the first category is woody grains, and the chestnut we often eat is a typical forest starch; The second category is woody oilseeds, camellia oil in the south and walnut oil in the north are forest oils; The third category is woody protein, and the nuts we are familiar with such as walnuts, hazelnuts, almonds, and cashews are all high-quality sources of forest protein; The fourth category is berries, edible fungi, etc.
, such as fungus, Ganoderma lucidum and other fungi, and forest fruits
rich in anthocyanins, such as blueberries, mulberries, and raspberries.
Zhang Bolin, professor of the Department of Food Science, College of Biological Science and Technology, Beijing Forestry University, introduced
.

We often use mountain and sea delicacies to praise the rarity and unique flavor of food from the forest and sea, and the scientific understanding of food is conducive to improving the quality
of daily diet in addition to tasting and adding flavor.
"Many residents in China have a large intake of saturated fatty acids and insufficient intake of unsaturated fatty acids in their diets, and many oils and proteins from forests can provide unsaturated fatty acids
.
Compared with herbal vegetable oils with more saturated fatty acids such as soybean oil and peanut oil, the unsaturated fatty acids of vegetable oils produced by woody oils such as tea oil and walnut oil are higher, and in recent years, olive oil, which is popular among consumers because of its high health value, is one of the representatives; The "Dietary Guidelines for Chinese Residents (2022)" recommends a daily intake of 25-35 grams of soybeans and nuts, of which nuts are also a good source
of unsaturated fatty acids.
Zhang Bolin introduced
.

New dietary needs, such as increasing dietary fiber, increasing high-quality protein, and reducing fat intake, can find convenient and affordable solutions
in marine foods.
For example, microalgae marine food is rich in dietary fiber, while marine proteins such as deep-sea fish and shrimp are rich in high-quality protein, relatively low in fat content, and fish fat is mostly composed of unsaturated fatty acids, which can effectively improve dietary quality
.

Focus on balanced meals

In addition to the family kitchen, under the conditions of fast-paced work and many social occasions, it is now more and more common to "help" and "be lazy" with the help of social dietary forces such as restaurants, takeaways, and semi-finished products.

Try not to order dishes such as fried, fried, crispy, dry pot, boiled, etc.
, because their fat content is usually higher, and fat after a long time of heating, fat oxidation products are more, which is not conducive to cardiovascular health
.
Overly greasy meat dishes, such as garlic bones, roast lamb, beef ribs, try to eat
as little and as little.

Order more steamed, boiled, stewed, and cold dishes
.
When ordering cold dishes, be sure to order more refreshing raw vegetables, such as "big mixed vegetables" and "big harvest"
.
Even if you order a lot of greasy dishes on the whole table, you can choose to eat those light and oily foods
.

How to order staple food? The staple food of restaurants is mostly white and soft or fried and
fried.
But now restaurants also have staple foods such as "five grains abundant" and "multigrain baskets" that play "health cards", and steamed pumpkin, steamed sweet potatoes, steamed corn, yams, etc.
in multigrain baskets are all healthy staples
.

"When eating out, it's easy to focus on
refined staples or meats.
Many people feel that a meal has meat and rice, even if they eat well, such a meal, the staple food is mostly refined rice noodles, vegetables are few, fruits are even rarer, food types are limited, and nutrition is not rich
enough.
Fan Zhihong suggested that when ordering food, consumers can choose small portions of dishes and increase the variety of dishes; Fruits are generally not included in takeaway meals, and you can prepare some small tomatoes, cucumbers, lettuce and other raw vegetables in advance to balance the nutritional deficiency of this part; Restaurants and takeaway foods are common with high oil and salt, and you can use hot water to remove oil and salt
from part of the surface.
"Dietary choices are more diverse, and the key to achieving healthy eating lies in the concept of diet, if consumers insist on using the big food concept to guide their diet, pay attention to dietary balance, and take into account convenient, delicious and healthy methods, there are still many choices
.
" Fan Zhihong said
.
(Editor Li Chuang)