Excuse me, nutritionist: What food does the human body need in a day? Please help me write a recipe! What's the difference between middle-aged people's recipes?

If so, what does nutrition talk about ~ ~ The nutritional value of diet lies in reasonable collocation ~ ~

I think the healthiest food is to adhere to the eight dietary principles of nutrition ~ ~

1. Food is diverse, mainly cereals.

There are many kinds of human foods, and the nutrients contained in all kinds of foods are not exactly the same. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods in order to meet the human body's demand for various nutrients and achieve the purpose of reasonable nutrition and health promotion. Therefore, people should be encouraged to eat a wide range of foods.

Various foods should include the following five categories:

Cereals and potatoes: Cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide carbohydrates, protein, dietary fiber and B vitamins.

Animal food: including meat, poultry, fish, milk, eggs, etc. , which mainly provides protein, fat, minerals, vitamins A and B.

Beans and their products: including soybeans and other dried beans, mainly providing protein, fat, dietary fiber, minerals and B vitamins.

Vegetables and fruits: including fresh beans, roots, leafy vegetables, solanaceous fruits, etc. , mainly providing dietary fiber, minerals, vitamin C and carotene.

Pure thermal energy food: including animal and vegetable oil, starch, edible sugar and alcohol, mainly providing energy. Vegetable oil can also provide vitamin E and essential fatty acids.

Cereals are the main part of China's traditional diet. With the development of economy and the improvement of living standards, people tend to eat more animal food. According to the results of 1992 national nutrition survey, the consumption of animal food has exceeded that of cereal in some wealthy families. This "westernized" or "affluent" diet provides too much energy and fat, while the dietary fiber is too low, which is not conducive to the prevention of some chronic diseases. The idea of giving priority to food is to remind people to keep the good tradition of China's diet and prevent the disadvantages of developed countries' diet.

In addition, we should pay attention to the matching of thickness and often eat some coarse grains. Don't grind rice and wheat too fine, otherwise, most of the nutrients and dietary fiber contained in the grain surface will be lost to the bran.

2. Eat more vegetables, fruits and potatoes.

Vegetables and fruits are rich in vitamins, minerals and dietary fiber. There are many kinds of vegetables, such as leaves, stems, flower moss, eggplant, fresh beans, edible fungi and so on. Different varieties contain different nutrients, and even differ greatly. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin B2, vitamin C, folic acid, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants.

Some fruits are not as rich in vitamins and trace elements as fresh vegetables, but they contain more substances such as glucose, fructose, citric acid, malic acid and pectin than vegetables. Red and yellow fruits, such as fresh dates, oranges, persimmons and apricots, are excellent sources of vitamin C and carotene. Wild fruits developed in China in recent years, such as kiwi fruit, Rosa roxburghii, Hippophae rhamnoides and blackcurrant, are also rich sources of vitamin C and carotene.

Potatoes are rich in starch, dietary fiber and various vitamins and minerals. China residents have eaten less potatoes in recent ten years, so they should be encouraged to eat more potatoes.

A diet rich in vegetables, fruits and potatoes plays a very important role in protecting cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.

3. Eat milk, beans or their products every day.

Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average. There are also many babies suffering from rickets in China, which may be related to dietary calcium deficiency. A large number of studies show that calcium supplementation in children and adolescents can improve their bone density, thus delaying their age of osteoporosis; Supplementing calcium to the elderly may also slow down the rate of bone loss. Therefore, we should vigorously develop the production and consumption of milk. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects caused by excessive meat consumption in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products.

4. Eat proper amount of fish, poultry, eggs and lean meat, and eat less fat and meat oil.

Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the lysine content is higher, which is beneficial to supplement the deficiency of lysine in plant protein. Iron in meat is easily absorbed and utilized by human body, and unsaturated fatty acids contained in fish, especially marine fish, can reduce blood lipid and prevent thrombosis. Animal liver is rich in vitamin A, vitamin B 12, folic acid and so on. However, some organs, such as brain and kidney, have high cholesterol content, which is unfavorable for preventing cardiovascular diseases. The average intake of animal food in a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health.

Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less. At present, pork is still the main meat of our people, and its fat content is high, so we should develop lean pigs. Animal foods such as chicken, fish, rabbit and beef are high in protein and low in fat, and the energy produced is much lower than that of pork. We should strongly advocate eating these foods and appropriately reduce the proportion of pork.

5. Balance food intake and physical activity, and maintain a proper weight.

Food intake and physical activity are two main factors to control weight. Food provides human energy, while physical activity consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight, and your weight will increase over time; On the contrary, if the food intake is insufficient and the amount of labor or exercise is too large, it can cause emaciation due to lack of energy, leading to a decline in labor ability. So people need to keep a balance between food intake and energy consumption. For mental workers and people with less activity, it is necessary to strengthen exercise and carry out appropriate sports, such as brisk walking, jogging and swimming. For thin children, it is necessary to increase the intake of food and oil to maintain normal growth and development and appropriate weight. Overweight or underweight are unhealthy manifestations, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis.

The energy intake and distribution of three meals a day should be reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.

Step 6 eat light and low-salt food

A light and salty diet is good for health, that is, don't eat too greasy and salty food, don't eat too much animal food and fried and smoked food. At present, the oil intake of urban residents is getting higher and higher, which is not conducive to health. The salt intake of Chinese residents is too high, and the average value is more than twice that recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to use too much salt. The World Health Organization recommends that the amount of salt per person per day should not exceed 6 grams. The sources of dietary sodium include high-sodium foods such as soy sauce, pickles and monosodium glutamate and processed foods containing sodium. We should form the habit of eating less salt from an early age.

7. Drinking should be restricted.

People often drink on holidays, festivals and social occasions. High alcohol contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, leading to multiple nutritional deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. And it will lead to an increase in accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low alcohol. Teenagers should not drink alcohol.

8. Eat clean, hygienic and non-perishable food.

When buying food, you should choose food with good appearance, no pollution, no impurities, no discoloration, no odor, which meets the hygiene standards, and strictly control oral diseases. Pay attention to the sanitary conditions when eating, including the dining environment, tableware and the health and hygiene of the food supplier. Group dining should advocate separate meals to reduce the chance of disease transmission.