Four Major Principles of a Healthy Diet
Water can carry a boat, but it can also capsize it; the same is true for diet. A scientific diet is beneficial to the physical and mental health of military personnel and is the foundation and catalyst for combat effectiveness. Unscientific dietary habits such as under-eating, picky eating, and overeating can damage the health of military personnel, and in wartime, can even lead to non-combat attrition. Rational nutrition is the material basis for health, while a balanced diet is the fundamental way to achieve it. A balanced diet refers to a diet with a complete variety of foods, appropriate quantities, and a reasonable proportion of nutrients. To achieve a scientific diet, attention should be paid to the "four balances."
Energy Balance
This means that the total energy from food consumed daily should be roughly equal to the energy expended through activities. The human body consumes a large amount of energy daily, and this energy is mainly replenished from food. The primary purpose of consuming food is to replenish energy, and the amount of food intake mainly depends on the body's basic life activities and exercise consumption.
Under normal circumstances, it is reasonable for military personnel to consume 90%-115% of the energy their bodies expend daily. If energy intake is insufficient for a long period, it will affect normal physical development, leading to malnutrition symptoms such as emaciation, fatigue, weakness, and decreased resistance. Conversely, if long-term energy intake exceeds consumption, the excess will be converted into fat and stored in the body, resulting in obesity, which in severe cases can affect the function of the respiratory and circulatory systems. Body weight is a direct indicator of whether energy intake and expenditure are balanced.
Nutrient Balance
It has been confirmed that there are more than 40 essential nutrients for the human body, and only when their proportions are appropriate are they beneficial to physical and mental health.
First, the balance of the three major nutrients must be ensured. The three major nutrients are protein, fat, and carbohydrates. The percentage of energy they contribute to the body's total energy should be: protein 12%-15%, fat 20%-30%, and carbohydrates 55%-65%. Protein is the foundation of life and is known as the body's number one nutrient. A long-term insufficient supply can seriously damage human health, causing conditions such as listlessness, memory loss, and decreased immunity. Excessive fat intake accumulates in the body, causing obesity and increasing the risk of "modern diseases" such as hypertension, hyperlipidemia, arteriosclerosis, and coronary heart disease. Carbohydrates are the main source of energy for the human body and the driving force of life, but excess intake will be converted into fat, causing obesity and increasing the burden on the pancreas and kidneys.
Second, the ratio of minerals such as calcium and phosphorus should be appropriate, and the proportions of various essential vitamins and trace elements should also be maintained in balance; otherwise, it can lead to various diseases. It is generally believed that when the amount of each nutrient is within 10% of the standard supply, it can be considered basically balanced.
Three-Meal-A-Day Balance
The frequency and amount of meals per day are determined by the function of the digestive system and the gastric emptying time of food. Generally speaking, the gastric emptying time for mixed food is 4-5 hours, so three meals should be arranged daily, with a 4-6 hour interval between meals.
The daily required nutrients should be evenly distributed among the three meals according to the activity levels in the morning, afternoon, and evening. Breakfast, in particular, is crucial for dietary nutrient intake, health status, and work efficiency. The key to the day's meals lies in the morning. The popular saying, "Eat a good breakfast, a full lunch, and a light dinner," has a scientific basis.
According to the characteristics of our military's training, main subjects are generally scheduled in the morning, with high training intensity and physical exertion. Therefore, special attention should be paid to the preparation and preparation of breakfast, providing more foods rich in high-quality protein. In recent years, the military has strived to improve the quality of life for its personnel, and breakfast has basically included an egg and a glass of milk, but it is still predominantly simple, mainly consisting of congee, steamed buns, and pickles. From a scientific nutrition perspective, combined with the characteristics of military training, the military's breakfast should, on this basis, appropriately increase the proportion of meat and vegetables.
Food Variety Balance
Human food is diverse, and the nutritional components of various foods are not the same. No single food can provide all the nutrients the human body needs, so the food eaten every day must consist of a variety of foods and must be reasonably搭配 (matched).
Food mainly includes 5 categories: First, grains, including rice, flour, and coarse grains, are the main source of energy, dietary fiber, and B vitamins, and are also the most economical source of energy. Second, animal foods, including meat, poultry, fish, milk, and eggs, mainly provide high-quality protein, fat, minerals, and vitamins A and B. They have high nutritional value, but excessive consumption can increase the risk of various diseases such as heart disease, cerebrovascular disease, diabetes, and arteriosclerosis. Third, legumes and their products are rich in high-quality protein, essential fatty acids, B vitamins, and dietary fiber. They are high-quality and inexpensive foods that are ideal for complementing grain protein and play an important role in preventing coronary heart disease and atherosclerosis. Fourth, vegetables and fruits are rich in vitamins, minerals, and dietary fiber, and play an important role in maintaining normal intestinal function, improving immunity, and reducing the risk of chronic diseases such as obesity, diabetes, and hypertension. Fifth, oils and fats can not only improve the taste of food and stimulate appetite, but also facilitate the digestion and absorption of fat-soluble vitamins. However, excessive intake can easily lead to various chronic diseases such as obesity, hyperlipidemia, and atherosclerosis. Research shows that a dietary pattern of diverse foods with grains as the main staple is in line with the actual situation of our military, not only ensuring adequate nutrition but also effectively reducing the risk of cancer, diabetes, and other cardiovascular and cerebrovascular diseases.
Implementing a balanced diet requires the long-term adherence to the principles of food variety and moderation. The ancients said: The five grains are for nourishment, but without legumes, they are not good; the five livestock are for benefit, but excess is greatly harmful; the five vegetables are for filling, fresh and green, yellow, and red; the five fruits are for aid, strive for few but many; when flavors and aromas are combined, they are suitable to take, especially avoid being partial or singular; the value of diet lies in moderation, never go to excess. Military personnel must fully understand the importance of a scientific and balanced diet, understand the main characteristics of various foods, develop healthy eating habits, and consciously integrate a balanced diet into their daily lives, truly eating scientifically and nutritiously, and eating for health and combat effectiveness.