A balanced diet - eat healthy

With the change of lifestyle, eating more and more communities, diet content tend to high calorie, high fat, high sugar, resulting in children, adolescents and adults obese population growing prevalence of chronic diseases has continued to grow. Therefore preventive care has become the focus of health policy-driven twenty-first century. Health is wealth, the pursuit of health is necessary to start from the daily diet, so it should be how to eat more healthy?

    Nutrition is fundamentally healthy food is a source of nutrition, a balanced diet is the most important principle of maintaining health. The so-called balanced diet is a daily intake of food, enough to provide heat and a variety of essential nutrients, and to maintain bodily functions, and long-term health condition, help prevent chronic disease. In order to achieve the goal of a balanced diet, we must adequate but not excessive intake of six categories of food, not a partial eclipse.

    In accordance with the scientific knowledge of nutrition, according to the nutritional characteristics of the food which is divided into six categories, and according to an individual's nutrient needs, to the recommended daily intake of various types of food to have an eating pyramid, each Taiwan Japanese Food Guide Plum diagram to teach national healthy balanced diet should eat and how to eat servings a day. 

First we have to recognize six major food groups in order to illustrate the following point:

1. The grain starchy vegetables: Including rice, pasta, corn, oats, sweet potatoes, potatoes and other recommended daily amount is three to six bowls, its nutritional composition rich in sugars, is our main source of heat is generated, and a small amount of protein, dietary fiber, vitamin , minerals, more refined grain class, the less the content of dietary fiber and wholegrains are rich in vitamin B1, niacin and other vitamins, nutrients will be refined with the higher degree from cereals and loss of more serious, so brown rice rice or whole grains instead of refined white rice to whole wheat bread instead of white bread, helps to avoid suffering from various chronic diseases.
2. The vegetables: Including leafy vegetables, cauliflower class, class of vegetables, mushrooms, etc., it is recommended daily amount is three discs (a dish of about one hundred grams a day, at least half a catty vegetables), mainly to provide vitamins, minerals, dietary fiber, which the dark green deep yellow vegetables and nutrient content is more abundant.
3. The fruits: Rich in fructose, glucose, vitamins, minerals, dietary fiber and other nutrients, the deeper the color the more vitamin content of fruits a day is recommended to eat two fruits, one of the best vitamin C-rich fruits, such as kiwi, a rich source of guava, citrus (oranges), berries (strawberries), etc., fruits and vegetables are also potassium.
4. Beans, meat and fish eggs: Provide high-quality protein, fat, vitamin B complex and minerals. Proteins are constructed of materials the organization, because the body tissues continue to metabolism, such as red blood cells and aging died one hundred and twenty days, intestinal mucosal cell about three days off, so any time require new cells to maintain bodily functions. However, excessive protein intake and insufficient will to health hazard. Eggs, beans, meat and fish including eggs, poultry, livestock and other meat, fish and seafood food, soybeans and their products. Where the deep-sea fish rich in DHA and EPA, can reduce platelet aggregation and blood clotting time prolonged and slow attack rate of coronary heart disease, in the daily diet with red meat consumption substitution. The nutritional value of soybeans and meat like can be used as the main source of protein for vegetarians. Recent studies also found with 25 grams of soy protein daily intake (about three soy products), which is rich in soy isoflavones can reduce the incidence of cardiovascular disease.
5. Milk: Including milk and dairy products, which recommended daily intake of one to two cups of milk itself contains high-quality protein, fat, and rich in calcium and vitamin B2, low intake of calcium widespread people's eating habits, and Calcium is one of the main bones of architectural elements, add enough calcium can promote bone growth and development of young children and the prevention of osteoporosis in adults.
6. Fats and oils: Oil provides fats, essential fatty acids, can be divided into animal and vegetable fats and oils, meat intake while already contains animal fat, so cooking can be recommended more use of vegetable oil, the recommended daily intake of two to three tablespoons, because a gram of fat produces nine calories, easily caused by excessive caloric intake overweight problem, so try to pay attention to reduce fat intake.

    In addition to the partial eclipse, a balanced intake of food six categories other than, if we can add a "little three, more than three" principle, will have the most solid foundation of health, three less is less sugar, less salt, less oil, it is more than three water, more fiber, more exercise. 

Below for "three little more than three" plus contents explained.

Less -

1. Less sugar: In addition to providing almost no sugar, calories and other nutrients, but also easily lead to tooth decay and obesity problems, with particular attention to reduce the intake of refined carbohydrates, such as commercial sugary drinks, biscuits, snacks, a day does not exceed percent of total calories ten principle.
2. Less salt: Excessive salt intake could easily lead to cardiovascular burden caused by high blood pressure problems should avoid eating processed foods or canned pickled.
3. Less oil: Should be more choice of low-fat meat, low-fat milk, try to choose steamed, boiled, salad, stew or baked foods, to reduce fat intake.

More -

1. More water: Six to eight glasses of water a day should intake, water is essential to maintain the substance of life, can regulate body temperature, helps digestion and absorption, transport nutrients, prevent and improve constipation.
2. Multi-Fiber: Intake of fresh fruits and vegetables instead of drinking vegetable juice to replace refined grains and grains of rice, it can potentially increase the amount of dietary fiber should be ingested.
3. Multi-sport: Every day should be set aside twenty to thirty minutes of time for exercise, not necessarily get gym or sports stadium before they can actually take advantage of walking or climbing stairs, or elevators replace the vehicle, you can increase activity levels and burn calories.

Try to eat a variety of food, not a partial eclipse, not overeating, the type and content of each nutrient foods contain neither identical, so in order to have a healthy balanced daily intake of six categories of food, and really execute "three fewer than three" diet principles , it is not wrong eating patterns because of long-term health hazards caused by many chronic diseases. Do not bother, more concerned about their diet, I believe you will be healthier and more vibrant!!