Food is the body's source of nutrients, and a diverse diet is the foundation of balanced nutrition.
A healthy diet should be balanced, varied, and nutritionally complete, primarily including appropriate amounts of staple foods, high-quality protein, fresh fruits and vegetables, healthy fats, and ample water.
- Appropriate Staple Foods
Staple foods should primarily consist of whole grains, such as brown rice, oats, and whole-wheat bread, to provide ample carbohydrates and dietary fiber. Whole grains are rich in B vitamins and minerals, which help maintain blood sugar stability and gastrointestinal health. Avoid overly refined staple foods, such as white bread and white rice, as these have a high glycemic index. Long-term excessive consumption may increase the risk of metabolic diseases. The recommended daily intake of staple foods should account for 50%-60% of total daily energy intake, adjusted based on individual activity levels.
- High-Quality Protein
Protein sources should include a variety of options, such as fish, poultry, eggs, milk, and soy products. Fish is rich in unsaturated fatty acids and is recommended for consumption 2-3 times per week. Eating poultry without the skin can reduce saturated fat intake. Soy and its products provide plant-based protein and are suitable for vegetarians. The recommended daily protein intake is 1-1.2 grams per kilogram of body weight. This can be increased appropriately during growth and development, pregnancy, or those who exercise frequently. Avoid excessive intake of red meat and processed meat products, as these foods are linked to some chronic diseases.
- Fresh Fruits and Vegetables
Daily intake should be 300-500 grams of vegetables and 200-350 grams of fruit, with a wide variety of vegetables, and dark vegetables make up at least half of the intake. Fruits and vegetables are important sources of vitamins, minerals, and phytochemicals. Broccoli, spinach, and carrots are rich in antioxidants, while citrus fruits and kiwis are high in vitamin C. Use low-temperature cooking methods such as stir-frying and steaming to minimize nutrient loss, and avoid long-term consumption of a single type of food.
- Healthy Fats
Fat intake should primarily consist of unsaturated fatty acids, such as olive oil, nuts, and deep-sea fish. Limit daily cooking oil intake to 25-30 grams. Limit intake of trans fats and saturated fats, such as margarine, fried foods, and fatty meats. While nuts contain healthy fats, they are high in calories; the recommended daily intake is 10-15 grams. The energy content of fat should be kept at 20%-30% of total energy, and a balanced intake of omega-3 and omega-6 fatty acids should be maintained.
- Adequate Hydration
Adults are recommended to drink 1500-1700 ml of water daily, primarily plain water and light tea, and avoid sugary drinks. Water is involved in metabolism, regulates body temperature, and helps excrete waste. Additional intake is necessary after exercise or in high temperatures. Urine color can be used to assess hydration; a light yellow color is ideal. Limit alcohol intake to no more than 25 grams per day for men and 15 grams per day for women.
Maintaining a balanced diet requires long-term adherence. Maintain regular meals and appropriate amounts, and avoid overeating. Cook with steaming, boiling, stewing, or mixing, and avoid frying or deep-frying. Adjust food types and portion sizes based on age, gender, activity level, and health status. Special populations, such as pregnant women and those with chronic diseases, should develop a personalized plan under professional guidance. Regularly monitor weight, blood lipids, and other indicators, combined with moderate exercise, to achieve a balanced diet and health.