The new dietary guidelines suggest that the balanced diet of Chinese residents should be diverse, and the daily diet should include cereals, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, soybeans, nuts and other foods. In addition to cooking oil and condiments, the average daily intake of more than 12 kinds of food, more than 25 kinds of food per week. If the “diversity” of food for three meals a day is quantified, the recommended indicators are: the average number of food varieties of cereals, potatoes, and miscellaneous beans is more than 3 kinds per day and more than 5 kinds per week; The average number of food varieties is more than 4 per day and more than 10 per week; the average number of food varieties of fish, eggs, poultry and livestock is more than 3 per day and more than 5 per week; the food varieties of milk, soybeans and nuts On average, there are 2 types per day and more than 5 types per week.

According to the distribution of the number of food varieties for three meals a day, at least 4 to 5 varieties of food for breakfast, 5 to 6 varieties of food for lunch, 4 to 5 varieties of food for dinner, and 1 to 2 varieties of snacks.

The so-called cereal-based diet means that the energy provided by the cereal food should account for more than half of the total dietary energy. Adequate cereals.

When eating at home, each meal should have staple foods such as rice, steamed bread, noodles, etc. The staple food of each meal can choose different types of cereal ingredients. Various cooking and processing methods are used to make grains into staple foods with different tastes and flavors, which can enrich the choice of grain food and facilitate the realization of a grain-based dietary pattern.

It is easy to ignore the staple food when dining out, especially when it comes to gatherings. When ordering, it is advisable to order the staple food or vegetables first, not just meat dishes or drinks; when dining, the staple food and the dishes should be served at the same time, and the staple food should not be served at the end of the meal, resulting in eating less or less of the staple food. Not eating staple food.

Recommended choices for whole grains, beans, and potatoes

Whole grains refer to grains that have not been refined, or that have been milled/crushed/flaked, but still retain the endosperm, germ, bran and their natural nutrients that are present in whole grains.

Rice, wheat, barley, oats, rye, black rice, corn, rye, sorghum, highland barley, yellow rice, millet, corn, buckwheat, barley, etc., which are staple foods in my country's traditional eating habits, can be used as whole grains if processed properly good source.

Miscellaneous beans refer to red beans, mung beans, black beans, and pinto beans other than soybeans.

Potatoes are potato (potato), sweet potato (sweet potato, yam), taro (taro, yam) and cassava. At present, Chinese residents' potato and taro are often eaten as vegetables. The carbohydrate content in potatoes is about 25%, and the protein and fat content is low; the potassium content in potatoes is also very rich, the vitamin C content in potatoes is higher than that in cereals, and the carotene content in sweet potatoes is higher than that in cereals. Rich in cellulose, hemicellulose and pectin, it can promote intestinal peristalsis and prevent constipation.

Compared with refined grains, whole grains and beans provide more nutrients such as B vitamins, minerals, dietary fiber and healthy plant compounds, and whole grains, potatoes and beans have a much lower glycemic index on refined rice noodles.