Balanced Diet Pyramid
So-called balanced diet, the key is balance between intake and output. In order to maintain a normal weight, neither obese nor too thin, everyone should grasp the balance between intake and output, and achieve "output-based intake". Our daily diet is the "intake", while physiological activities, as well as physical and mental expenditures, are the "output". "Output-based intake" means determining the daily amount of food based on actual daily consumption. To grasp the balance between intake and output, one must pay attention to eating in moderation and exercising appropriately.
Facing a huge variety of foods every day, it's not easy to grasp the balance between intake and output. So, how can we do it? Actually, it's not that difficult. The "Pyramid" of a balanced diet introduced below is very helpful in solving this problem. The Chinese Nutrition Society issued the "Chinese Residents' Nutrition and Dietary Guidelines" in 1997, introducing the "pagoda" to people, which standardizes the reasonable amount of daily food intake in principle, so people also call it the "pyramid" of a reasonable diet. The specific content of this "pyramid" is as follows:
Looking from the bottom up, the bottom layer of the "pyramid" is the most important grain and staple foods (such as rice, bread, steamed buns, noodles, etc.), which we should eat the most every day, accounting for the largest proportion of energy supply in the diet. Its content is: grains and tubers, with a daily edible amount of 400-500 grams, of which a reasonable amount of coarse grains and miscellaneous grains is 50-150 grams, tubers 50-100 grams, and the rest are refined grains. Of course, each person can also determine the appropriate proportion according to the above principles and different situations.
The second layer of the "pyramid" is vegetables and fruits, which should be eaten more every day, so they occupy a considerable position in the pyramid. The ideal intake is: at least 500 grams of vegetables per day, with 2-3 varieties, among which, it is best to have dark green leafy vegetables, such as rape, spinach, bok choy, etc., no less than 300 grams; fruits can be eaten 150-200 grams per day, with no less than two varieties, and the weight should not be less than 100 grams, for example, eating an apple a day basically meets this indicator.
The third layer of the "pyramid" is animal foods, which mainly provide the human body with protein, fat, B vitamins and inorganic salts. Animal foods such as poultry, meat, fish, and eggs can be eaten 150-250 grams per day, and one egg should be guaranteed daily. It is advisable to choose fresh lean meat, eggs, fresh freshwater fish, sea fish, poultry, shrimp, etc. Note: eat less or not various animal offal, skin, brain and other parts. The fourth layer of the "pyramid" is milk and dairy products, beans and bean products, which should be taken in moderation daily, with a daily intake of 200-300 grams. You can eat 50 grams of soybeans, or 50-100 grams of tofu shreds, dried tofu, or 150-300 grams of tofu, or 250-500 milliliters of soy milk. The rest is fresh milk, yogurt and dairy products, such as fresh milk or yogurt should not be less than 250 milliliters.
The top of the "pyramid" is a moderate amount of oil, salt, and sugar, with the least daily consumption. It is best to use vegetable oil for cooking oil, 20-30 grams can be used, and use less animal oil such as lard, tallow, etc. Nuts can be eaten 5-10 grams. The daily amount of salt should be controlled within 6 grams, and less pickled food should be eaten, such as cured meat, various pickled pickles, because their salt content is not low. The daily amount of sugar is 5-10 grams; it is best not to drink white spirit, beer can be 250 milliliters, or yellow wine about 100 milliliters, or dry white, dry red wine 100 milliliters. In addition, it is recommended to drink green tea daily, with an amount of 7.5 grams of tea, suitable for drinking in the morning and afternoon, and do not drink strong tea in the evening.
We should choose foods according to the proportions of the food pyramid, ensuring both variety and a balanced diet. Only in this way can we meet the needs of children and adolescents for growth and development and ensure the health of adults.
It should be pointed out that this reasonable diet "pyramid" only provides a principled template with universal significance. When everyone applies it specifically, they should also increase or decrease it according to their own situation. It's like the clothes on a fashion model, the specific size still needs to be adjusted according to the individual's specific situation. How to make it suitable for your own specific situation? We can just make a rough calculation.
First, understand your standard weight in kilograms based on your height. In principle: if you are overweight, you should increase exercise, increase "output"; if you are below standard weight, you should increase your food intake, increase "intake". Second, master how many calories are needed per kilogram of body weight daily. The amount of physical activity is different every day, so the calories consumed are also different, which can fluctuate by 10%. Bedridden patients and the elderly need about 25 kcal (105 kJ) per kilogram of body weight per day; light manual workers need about 30 kcal (126 kJ) per kilogram of body weight per day; moderately intense manual workers need about 35 kcal (146 kJ) per kilogram of body weight per day; heavy manual workers need about 50 kcal (209 kJ) per kilogram of body weight per day. Taking a light manual worker weighing 65 kilograms as an example: daily calorie intake should be around 1950 kcal (8190 kJ); converted into food varieties and amounts: about 300 grams of staple food, more than 500 grams of vegetables and fruits, 120 grams of meat, 30 grams of oil, 1 egg, and about 500 milliliters of milk or soy milk.
Third layer: Should eat 125-200 grams of fish, poultry, meat, eggs and other animal foods per day;
Fourth layer: Should eat 100 grams of milk and dairy products and 50 grams of beans and bean products per day;
Bottom layer: 300-500 grams of grain and staple foods.
These four basic ingredients, plus the top, stacked together, are just like a "pyramid".
As we all know, the ancient Egyptian pyramids are a miracle in the world, a crystallization of wisdom and science, and the most stable and solid building form. Similarly, the nutrition "pyramid" is also the best structure for a diet. According to the principle of the pyramid, balancing nutritional needs is to adjust the dietary structure and achieve reasonable nutrition. Please use the "4+1 Nutrition Pyramid" as our food guide. The World Health Organization recommends a reasonable dietary structure for us, which can be expressed in a "pyramid" form, divided into four layers.
Sugar, Salt, Oil 10%
Fish, Meat, Eggs, Milk 20%