A balanced diet is a prerequisite for good health. Our daily diet contains five major nutrients: carbohydrates, proteins, fats, minerals, and vitamins. The intake of these five major nutrients must be balanced; otherwise, it can lead to physical discomfort, such as being overweight or obese, malnutrition, or various diseases caused by a deficiency of specific minerals or vitamins.
A balanced diet has always been a recognized dietary principle in the field of nutrition. However, when it comes to its specific content, few people are completely clear. The following 8 numbers can help you understand what a balanced diet is.
Half a jin (250g) of fruit.
Fruits not only taste good but also provide a variety of antioxidants and a large amount of potassium, which is beneficial for regulating blood pressure and preventing cancer. However, fruits should not be eaten in excess, and the daily amount should be around half a jin. It should be noted that it is best to eat fruits in their natural state. While drinking juice can provide some of the nutrients, the disease-preventing benefits are diminished.
One teaspoon of salt.
The Chinese Nutrition Society recommends that adults consume no more than 6 grams of salt per day, which is equivalent to a level stainless steel tablespoon or a small bottle cap. In addition to using less salt when cooking and making soups, it is also important to eat less processed foods high in salt, such as cured meats, sausages, and roasted chicken. Moreover, after eating salty foods like salted duck eggs or even snacks like biscuits, salt should be reduced during meals.
Two plates of vegetables.
The health-promoting compounds, vitamins, and dietary fiber supplied by vegetables can help people stay away from many types of cancer and heart disease. You should eat two plates of vegetables daily, with a total actual intake of about one jin (500g), and it is best to have five different types, with one plate preferably being fresh, dark green, seasonal vegetables.
Three tablespoons of vegetable oil.
The daily amount of cooking oil should not exceed 30 grams, preferably limited to less than 25 grams, which is about 3 white porcelain soup spoons. The types of oil eaten should be frequently changed, and animal fats such as lard should be consumed less.
Four types of staple foods.
Staple foods not only include rice and steamed bread but also coarse grains such as black rice, oats, buckwheat, millet, red beans, kidney beans, and lotus seeds. It is best to eat four different types daily. These whole starch seeds are rich in B vitamins, minerals, and dietary fiber, which are beneficial for intestinal health and help regulate blood sugar and blood lipids.
Five types of seasonings.
In cooking, although the amount of seasonings used is small, they also have certain health benefits. Spices like Sichuan pepper and cinnamon are important sources of natural antioxidants; vinegar and curry are beneficial for controlling blood sugar; and green onions, ginger, and garlic can increase appetite and detoxify and sterilize. It is best to consume five types of seasonings daily.
Six servings of protein.
While providing high-quality protein, protein-rich foods also offer different health benefits. Red meat replenishes iron, fish provides high-quality fatty acids, tofu contains health-promoting components like soy isoflavones, milk is beneficial for strong bones, eggs are a treasure trove of vitamins, and nuts are good for heart and brain health.
Seven glasses of plain water (200ml per glass).
This amount is equivalent to about three bottles of ordinary mineral water.