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Original title: Eat more than eat more
the concept of dietary diversity has been deeply rooted in the hearts of the people, but few people know what to do to count as dietary diversity. In fact, dietary diversity is not the more you eat, the better, but should be as variety as possible. Follow these 4 principles to make it easy for you to achieve your goal of a varied diet.
natural food principles. On the one hand, because it is easy to see what the raw materials of natural food, on the other hand, its nutrients are well preserved, and there is no risk of excess oil salts, too many additives. The problem with processed foods is often that seven or eight kinds of food are bought, but the ingredients are similar. For example, biscuits, bread, etc. , the main raw materials are flour and grease.
principle of categories. The types of food you need to eat every day are best in the following four categories. The first category is the staple food that provides starch, including rice, red beans, yams, etc. The second category is foods that provide dietary fiber and vitamins, including fruits, vegetables, and algae such as mushrooms. The third category is foods that provide a lot of protein, including meat, aquatic products and eggs. The fourth is foods that provide high-quality protein and are rich in calcium, including milk, soy products, and nuts.
the principle of food exchange. In order to diversify food, different kinds and varieties of food should be selected frequently among similar foods. For example, with millige and other coarse grains instead of rice, if you often eat some beans, potatoes, more in line with the principle of diversification, daily staple food raw materials should not be less than 3 kinds, vegetables to eat more than 5 kinds.
principle of total volume unchanged. The most important principle of food diversification is that the total amount on the plate must not change, and if you eat one, you have to replace the other, or reduce the quantity. If you eat coarse grains, you should reduce the amount of fine white rice noodles, if you eat fish, you should reduce meat, if you eat melon seeds, you should reduce the amount of walnuts. (Fan Zhihong, Associate Professor, School of Food Science and Nutritional Engineering, Agricultural University of China)