Many people have a misconception about their dietary structure: eating more staple foods leads to weight gain, while eating more protein is beneficial for health. Nutrition experts believe that a scientific diet should be well-structured and nutritionally balanced, with a proper ratio of protein, fat, and carbohydrates. Carbohydrates should account for about 60% of daily energy expenditure, fat about 25%, and protein about 15%. As can be seen, carbohydrates account for the largest proportion.
People should supplement with grain foods at every meal: 30% in the morning, 30% in the evening, and a bit more at noon, around 40%.
A healthy diet should be: men consuming 400 grams of staple foods daily, and women 300 grams, among which the proportion of starchy foods like potatoes should be appropriately increased. Drawing on the Mediterranean dietary structure widely recommended by nutritionists worldwide, starchy foods based on potatoes should be consumed at 170 grams per day, with 300 to 400 grams of vegetables and fruits daily, ensuring an intake of 200 grams of dairy products daily. Eat more chicken, duck, goose, rabbit, and fish, and less pork. For healthy individuals, the daily intake of staple foods (carbohydrates) cannot be less than 150 grams, and it is absolutely not advisable to eat no staple foods (carbohydrates) at all. In the absence of carbohydrate intake, the body will generate heat by oxidizing large amounts of fat. Metabolic byproducts of fat, ketones, may accumulate in the body, leading to ketosis.