What is a balanced diet every day?

In fact, for the vast majority of ordinary healthy people, the core of a daily balanced diet is very simple - gather together the four basic food categories of cereals and potatoes, vegetables and fruits, meat, eggs, aquatic products, milk, beans and nuts in one day, and then control the intake of oil, salt and sugar within the recommended range of the dietary guidelines. You will basically meet the standard, and there is no need to hold a calculator to calculate the calories of each bite.

A while ago, I helped my neighbor girl who is a senior in high school downstairs adjust her diet. She used to eat ribs and eat sea cucumbers to supplement her nutrition, but she was afraid of gaining weight without even eating a bite of the staple food. As a result, she either suffered from hypoglycemia and dizziness in class in the afternoon, or had a stomachache after eating too much. Later, when I adjusted her diet, I didn’t make any complicated recipes. I gave her half a whole-wheat steamed bun and a handful of blueberries in the morning. , a boiled egg and half a cup of sugar-free soy milk, and chewed three walnuts when she was hungry in the morning. At noon, she had a small bowl of brown rice with steamed seabass and stir-fried spinach, plus a small plate of cold wakame. In the evening, she changed to millet porridge with fried chicken breast and broccoli. She ate like this for half a month. She said that her previous sleepiness in class was mostly gone, and her stomach no longer hurt.

Nowadays, there are a lot of controversies about balanced diet on the Internet. Some people think that whole grains are so rough that they irritate their throats, so they can still be healthy even if they eat white rice and white noodles every day. Others hold the concept of "zero refined carbohydrates" and refuse to touch even a morsel of white rice. In fact, both of these opinions are a bit extreme, and the elderly, children or those with weak stomachs may People with stomach problems only need to replace one-third of the polished rice and white flour with whole grains such as sweet potatoes, corn, and oats. If they have sugar control needs or fitness needs, they can increase the proportion of whole grains as appropriate. There is no need to force yourself to eat something that you can't swallow just to be "balanced enough."

Speaking of which, it is actually similar to watering potted plants. There is no one-size-fits-all gram number. You have to adjust it according to your own situation. It doesn’t matter if you don’t have enough variety at work. As long as you can eat 20 different kinds of food in a week, even if you are greedy in the middle. Drinking a cup of milk tea and eating fried chicken didn't break the balance. Last week, I went to eat butter hot pot with my friends. The oil on that day must have exceeded the limit. When cooking in the next two days, I added half a spoonful of oil less and stir-fried the vegetables twice more. There was no discomfort.

If you really can’t remember the specific intake, just remember to eat no more than a beer cap’s worth of salt in a day, about two and a half tablespoons of oil in an ordinary white porcelain spoon, and it’s best to keep added sugar within 25g. A cup of commercially available full-sugar milk tea basically covers the day’s sugar quota. It’s okay to drink it occasionally, but if you drink it every day, no matter how many types of food you put together, it won’t be balanced.