One fruit: Eat at least one vitamin-rich fresh fruit every day. Persisting in this habit year-round will yield noticeable skin-beautifying effects.
Two plates of vegetables: You should eat two plates of diverse vegetables daily. Do not eat the same vegetable often; one plate of vegetables each day must be fresh, seasonal, and dark green in color. It is best to eat some raw green onions, tomatoes, cold-dressed celery, radishes, tender lettuce leaves, etc., to avoid the destruction of vitamins A, B1, and others by heating and cooking. The actual vegetable intake should be kept at around 400 grams per day.
Three spoonfuls of vegetable oil: The daily cooking oil limit is three spoonfuls, and it is best to use vegetable oil. This unsaturated fat is greatly beneficial for smooth skin, a slim figure, and cardiovascular health.
Four bowls of coarse grains: Four bowls of coarse grains daily can strengthen the body, nourish the complexion, and beautify the figure. You must overcome your craving for refined staple foods and resist the temptation of delicious snacks.
Five portions of protein-rich foods: Eat 50 grams of meat daily, preferably lean meat; 50 grams of fish (net weight, excluding bones); 200 grams of tofu or other bean products; 1 egg; and 1 glass of milk or milk powder.
Six types of seasonings: The main seasonings—sour, sweet, bitter, spicy, and salty—are indispensable for daily cooking. They respectively have functions such as enhancing the flavor of dishes, increasing appetite, reducing greasiness, detoxifying and sterilizing, relaxing muscles and activating blood circulation, protecting vitamin C, reducing the loss of water-soluble vitamins, maintaining the body's osmotic pressure and blood acid-base balance, keeping the nerves and muscles responsive to external stimuli, and regulating physiological functions, as well as contributing to fitness and beauty.
Seven glasses of water: Including tea and soup. Drink at least 7 glasses of water daily to replenish body fluids, promote metabolism, and improve health. Drink less sugar-added or colored beverages.