Are there three, six or nine grades in food? A balanced diet is to eat a little of everything? How to eat the healthiest?

Seven things to open the door: firewood, rice, oil, salt, sauce, vinegar, and tea, all of which are related to diet. It can be seen that "people take food as their heaven"!

Nowadays, there are so many types of food, we can't help but ask, is there any kind of food? And we often advocate a balanced diet, so does a balanced diet mean eating a little bit of everything? What is the healthiest way to eat?

Does the food have three, six, nine, etc.?

Food itself does not have three, six, nine, etc. In nature, food is very diverse. They do not have three, six, nine, etc. The human body needs about 40 kinds of nutrients, including essential amino acids, water-soluble vitamins, fat-soluble vitamins, minerals. and essential fatty acids.

But food does have advantages and disadvantages. It depends on the necessity and needs of the human body, and food can be classified. Because some foods are delicious and healthy, such as vegetables, fruits, dairy products, etc., some foods are delicious but have health risks, such as candy, fried chicken, etc., and some foods are poisonous and unpalatable.

And the same food has different needs for different people. For people with high blood pressure, high-salt and high-fat foods may not be suitable, while for people with diabetes, it is necessary to reduce sugar and control the total intake.

A balanced diet means eating a little bit of everything?

How to have a balanced diet, in order to have a healthy body, people's body needs a variety of nutritional combinations, so it is recommended not to be picky eaters, eat a little of all types of food, this is because people not only need protein, carbohydrates, fats, vitamins and minerals , you also need enough water and enough fiber.

But what we mean by a balanced diet is not to eat everything, but to ensure the intake of essential nutrients while controlling the total amount. Nutrients necessary for our human body include protein, lipids, carbohydrates, vitamins, water, mineral elements, and dietary fiber. Some nutrients can be converted into each other in the body. For example, excessive intake of carbohydrates will be converted into fat and protein.

However, some nutrients cannot be converted and synthesized by the human body, so they need to be ingested from food, such as nine essential amino acids, dietary fiber, and some trace elements.

Therefore, the so-called balanced diet refers to a balanced supplement of these nutrients necessary for the human body, rather than eating everything.

How to eat the healthiest?

In addition to the balanced dietary principles mentioned above, a healthy diet also needs to pay attention to the following 3 points:

1. Eat more fresh vegetables and fruits

Vegetables are the foundation of a healthy diet. They contain micronutrients necessary for the normal functioning of the body. It is recommended that everyone try to eat fruits and vegetables in their meals every day, as it is not only nutritious but also provides many different benefits to the body. It is recommended that people eat at least 5 colors of vegetables every day, including vegetables, tubers and fruits.

Some good options include:

Sweet vegetables: Naturally sweet vegetables like corn, carrots, radishes, sweet potatoes, yams, onions, and squash can sweeten meals while reducing cravings for other sweets.

Green vegetables: Lettuce, kale, mustard greens, broccoli, and cabbage are high in calcium, magnesium, iron, potassium, and vitamins A, C, E, and K.

Fruit: Fresh fruit provides fiber, vitamins, and antioxidants. For example, watermelon is rich in vitamins A and B1, apples provide fiber, and vitamin C is found in oranges and mangoes.

The benefits of eating a variety of vegetables and fruits on a regular basis will help people not be deficient in micronutrients without the need for supplemental medications or functional foods.

2. Eat in moderation

Eating a moderate diet etc. that balances all carbohydrates, proteins, fats, fiber, vitamins and minerals to maintain weight according to the correct distribution.

Eating in moderation doesn't mean people have to give up their favorite foods. For example, people can still eat bacon once a week in the morning, processed meat, if people eat this for lunch or dinner in moderation, but if eaten with other foods, it will be out of balance. Unhealthy foods like donuts, pizza, hot dogs, etc. Don't quit your favorite foods entirely, as they can make people crave them more, but eat them sparingly.

3. Eat more high-quality starches and whole grains

In addition to satisfying edible, tasty needs, grains and starches are rich in phytochemicals and antioxidants that fight cardiovascular disease, cancer, and diabetes. Studies show that people who eat a lot of whole grains have healthier hearts.

Here is a simple definition of good carbs and bad carbs:

Good carbohydrates include whole grains, beans, fruits and vegetables. Healthy carbohydrates are digested slowly, keeping you fuller longer, controlling blood sugar levels and stabilizing insulin levels.

Unhealthy starches are foods such as white flour, refined sugar, and rice that have their bran, fiber, and nutrients removed. Bad starches are digested quickly, leading to spikes in energy and blood sugar.

Starchy carbohydrates should make up more than a third of the food people eat, and these include potatoes, bread, rice, pasta and cereals. Choose varieties that are higher in fiber or whole grains, such as whole-wheat pasta, brown rice, or potatoes with the skin on. They contain more fiber than white or refined starch carbohydrates and can help people feel fuller for longer.

You can try adding at least 1 starchy food to every main meal. Some people think that starchy foods make you fat, but the grams of carbohydrates they contain provide less than half the amount of fat, so it is not recommended that people who are trying to lose weight avoid carbs at all, which is an unhealthy habit.

In short, diet is essential for us, but a balanced diet does not mean eating a little bit of everything. We should choose the appropriate food distribution according to our own situation, eat more healthy food, and eat less junk food. Finally, it is also very important to choose a suitable diet according to your own situation. As mentioned above, people with high blood pressure are recommended to eat a low-salt and low-fat diet; those with high blood sugar are recommended to limit carbohydrates, eat more dietary fiber, and eat less and more meal; if hyperuricemia, a low-purine diet is required. Therefore, different people have different dietary priorities.

(Part of the pictures in this article are from the Internet, and the copyright belongs to the original author. I would like to express my gratitude to the author of the picture. If you find any infringement of your copyright, please contact me and I will delete it.)