Today, urban people eat very little. Most men consume 300 grams of grain per day, women 200 grams, and sometimes as little as 150 grams. Furthermore, this trend of decreasing food intake is continuing. It is not advisable to eat less and supplement more protein.
For a long time, many people have had a misconception about their diet: eating more rice leads to weight gain, while eating more protein is good for your health. Generally speaking, the average urban diet already contains enough high-quality protein, yet many people are still keen on supplements like soy protein. They don't realize that excessive protein intake can actually burden the kidneys. Moreover, in the protein they consume, pork accounts for 64% of the total. Pork's fat content is 2.8 times that of beef and 2.2 times that of chicken, but its unsaturated fatty acid content is significantly lower than that of poultry like chicken, duck, and rabbit. Consequently, the fat and energy intake of urban residents has continuously increased, surpassing the 30% limit of total energy intake recommended by the World Health Organization. A scientific diet should be nutritionally balanced.
Experts believe that a scientific diet should be well-structured and nutritionally balanced, with a proper ratio of protein, fat, and carbohydrates. Carbohydrates should provide about 60% of daily energy, fat about 25%, and protein about 15%. People should supplement with grain foods at every meal: 30% at breakfast, 30% at dinner, and a bit more at lunch, around 40%.
The amount of carbohydrates a person needs is related to their total caloric intake. The elderly, due to weakened digestive and absorption functions, should consume less, while teenagers, who are in a stage of growth and development, should consume more.
A healthy diet should include sufficient grain. Men should consume 400 grams of carbohydrates per day, and women 300 grams, with an appropriate increase in the proportion of tuber-based foods. Drawing on the Mediterranean diet structure widely recommended by world nutritionists, potato-based tubers should be consumed at 170 grams per day. Vegetable and fruit intake should be 300-400 grams per day, with a daily intake of 200 grams of dairy products. It is advisable to eat more poultry such as chicken, duck, goose, and rabbit, as well as fish, and less pork.