Eat more vegetables, fruits, and tubers
Fresh vegetables and fruits are essential components of a balanced diet and a hallmark of traditional Chinese nutrition. Low in calories, they provide vital vitamins, minerals, dietary fiber, and phytochemicals. Tubers are rich in starch, dietary fiber, and various vitamins and minerals.A diet rich in vegetables, fruits, and tubers plays a vital role in maintaining overall health, supporting normal intestinal function, boosting immunity, and reducing the risk of chronic diseases such as obesity, diabetes, and hypertension. It is recommended that Chinese adults consume 300g to 500g of vegetables and 200g to 400g of fruit daily, while also increasing their intake of tubers.
Consume dairy, soy, or their products daily
Dairy products offer a complete nutrient profile with balanced proportions and are easily digested and absorbed. Beyond rich sources of high-quality protein and vitamins, dairy is notably high in calcium with excellent bioavailability, making it an outstanding dietary calcium source.Consuming an appropriate amount of dairy benefits bone health across all age groups. It is recommended that each person consume an average of 300ml of dairy per day. Those who consume large amounts of dairy or have a tendency toward hyperlipidemia and overweight/obesity should choose low-fat or skim milk.
Soybeans are rich in high-quality protein, essential fatty acids, various vitamins, and dietary fiber. They also contain phospholipids, oligosaccharides, and numerous phytochemicals such as isoflavones and phytosterols.Consume soybeans and their products in appropriate amounts. It is recommended that each person consume 30g to 50g of soybeans or an equivalent amount of soy products daily. Eat a variety of foods, with grains as the mainstay, combining refined and coarse grains. Human food is diverse. The nutritional components of various foods are not entirely the same, and each food provides at least one nutrient. A balanced diet must consist of a variety of foods to meet the body's various nutritional needs, achieve reasonable nutrition, and promote health.
Grains form the foundation of traditional Chinese diets and serve as the primary energy source. This category includes rice, wheat, and coarse grains, which mainly provide carbohydrates, protein, dietary fiber, and B vitamins. Maintaining a grain-based diet preserves China's healthy dietary tradition while avoiding the drawbacks of high-energy, high-fat, low-carbohydrate eating patterns.Individuals should maintain an appropriate daily intake of grain foods, with 250g to 400g being suitable for most adults. Additionally, it is important to combine refined and coarse grains, regularly consuming whole grains, coarse grains, and mixed grains. Rice and wheat should not be overly refined to prevent the loss of vitamins, minerals, and dietary fiber.
Regularly consume moderate amounts of fish, poultry, eggs, and lean meat
Fish, poultry, eggs, and lean meat are animal-based foods that serve as excellent sources of high-quality protein, lipids, fat-soluble vitamins, B vitamins, and minerals. They are essential components of a balanced diet. Lean red meat is rich in iron with high bioavailability.Fish generally has lower fat content and contains more polyunsaturated fatty acids; poultry also has lower fat content and higher levels of unsaturated fatty acids; eggs are rich in high-quality protein and contain a relatively complete range of nutrients, making them an economical source of quality protein.
Hot foods aren't necessarily "warming," nor are cold foods inherently "cooling." Their nature is determined by the body's reaction after consumption. For example, drinking strong liquor causes a sensation of warmth, making it a warming food. Similarly, eating mutton dispels cold, classifying it as a warming food. Conversely, eating watermelon induces a cooling sensation throughout the body and alleviates summer heat, making it a cooling food.
Modern medicine classifies foods that elevate metabolic rate and increase body heat as warming. Conversely, those that lower metabolic rate and reduce heat are considered cooling. Generally, individuals with a cold constitution benefit from autumn and winter tonics featuring warming foods. Cooling foods possess calming and anti-inflammatory properties, making them more suitable for those with a warm constitution.
Meat vs. Vegetables
Balancing meat and vegetables: Enjoy delicious meals while reducing illness
Our ancestors said, "Grains nourish us, livestock benefit us," indicating that combining meat and vegetables is healthier. Consuming only meat or only vegetables can lead to various diseases due to nutrient deficiencies or excesses.
Protein is essential for the proper functioning of all bodily tissues, and animal-based foods provide the protein the human body needs. However, excessive consumption of animal-based foods not only causes nutritional imbalance but also increases cholesterol levels, impairs metabolism, and leads to diseases such as hyperlipidemia and arteriosclerosis, while also raising the risk of cancer.
A vegetarian diet can delay aging and reduce the incidence of obesity and cancer. Yet long-term vegetarianism carries risks of nutritional imbalance, potentially leading to deficiencies in protein, vitamins B12 and B2, zinc, and other nutrients. Furthermore, oxalic acid and fiber in plant-based foods can hinder the body's absorption of calcium, iron, magnesium, zinc, and other minerals, increasing susceptibility to various diseases.
Soft Foods vs. Hard Foods
"A Balanced Diet of Both Soft and Hard Foods" is Healthiest
The prevalence of protruding teeth, malocclusion, and misaligned teeth is significantly higher among modern people than in the past. One reason is excessive consumption of soft foods and insufficient intake of hard foods during developmental stages. This deprives the chewing muscles of adequate stimulation, causing them to atrophy and hindering the normal development of the alveolar bone and mandible.
Elderly individuals often prefer soft foods due to poor dental health, but prolonged consumption leads to diminished chewing function. Appropriate intake of hard foods not only supports normal tooth development but also reduces the incidence of oral diseases like cavities, periodontal disease, and plaque buildup.When facial muscles engage in chewing, it increases blood flow to the brain, delivering more oxygen and nutrients to brain cells, thereby enhancing brain health.
However, excessive consumption of hard foods can easily cause indigestion and wear down tooth enamel. Over-chewing hard objects can also thicken the chewing muscles, potentially giving women a square jawline.