We all know that a balanced diet can provide the body with sufficient calories, protein, fat, and an adequate amount of fiber, while also preventing various diseases. It is like a "refueling station" for our health. So how can we achieve a balanced diet? The most important points to consider are as follows:
1. Variety of Foods, with Grains as the Main Source
The human diet consists of a variety of foods, each containing slightly different nutrients. Except for breast milk, no single natural food can provide all the nutrients the body needs. A balanced diet must consist of a variety of foods to meet the body's nutritional needs and promote health. Therefore, it is recommended that people consume a wide range of foods. For example, grains and starchy foods like rice, wheat, potatoes, and legumes can provide carbohydrates and proteins, so it is important to consume them frequently. Oils, starch, edible sugars, and plant oils can provide energy and essential fatty acids, as well as vitamin E.
2. Consume Plenty of Vegetables, Fruits, and Potatoes
Vegetables and fruits are rich in vitamins, minerals, and dietary fiber, so they should be consumed in abundance. A diet rich in vegetables, fruits, and potatoes plays a vital role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye disease in children, and preventing certain types of cancer.
3. Regularly Consume Dairy Products, Legumes, or Their Derivatives
Dairy products not only contain high-quality proteins and vitamins but also have a high calcium content with excellent bioavailability, making them an excellent natural source of calcium. Legumes are traditional foods in China and are rich in high-quality proteins, unsaturated fatty acids, calcium, vitamin B, and niacin. Therefore, it is strongly recommended to consume legumes frequently, with a particular emphasis on the production and consumption of soybeans and soy-based products.
4. Consume a Low-Sodium Diet
A low-sodium diet is beneficial to health. It is advisable to consume less salty, sweet, and oily foods, and avoid excessive consumption of animal-based and fried or smoked foods. Currently, urban residents have a high intake of fats, which is not conducive to health. The average salt intake in our country is more than twice the recommended value of the World Health Organization. Epidemiological studies have shown a positive correlation between sodium intake and the incidence of hypertension. Therefore, excessive salt consumption should be avoided.
Recommendation: The daily salt intake should not exceed 6 grams per person. Besides table salt, sources of dietary sodium include soy sauce, pickles, monosodium glutamate (MSG), and processed foods containing sodium. It is important to cultivate a habit of consuming less salt from an early age.
