Original clinical nutrition network
Author: Plain dust-free
Postdoctoral fellow, University of California San Diego Cancer Center. Nutritionist, food safety engineer
Washington University in St Louis, graduate student in public health, pre-medical doctor. Doctor of Public Health from Louisiana State University Health Sciences Center, and Delta Omega Doctoral Award, one of the highest honors of American public health graduates. "China Clinical Nutrition Network" signed a dietitian
His main research interests are smoking cessation, alcohol withdrawal and marijuana withdrawal, nutrition and chronic diseases, and cancer prevention and control.
The article was first published in big doctor magazine, and was revised by the author and then pushed again.
China Clinical Nutrition Network has been authorized to reprint
Why do people eat so many kinds of food every day? Because the body needs balanced nutrients! Every food contains different nutrients, so we need to take them from different foods. In the previous fifteen issues, we focused on the analysis of the effects of seven main nutrients on the body, the proportion of the body, the amount needed and the food source. The content of this issue will help us understand how to easily design a nutritional diet based on the scientific criteria of seven nutrients.
(Source: WeChat public platform public photo library)
1. Review the main food distribution of 7 nutrients:
1) protein
Beans and bean products (such as soybeans, black beans, tofu, etc.), milk and dairy products (such as milk, goat milk, cheese, etc.), meat (including lean meat and poultry), fish and seafood, eggs, etc. At the same time, some seeds and nuts, such as almonds and walnuts, also contain high protein.
2) Fat
Mainly from oils (such as olive oil, rapeseed oil, fish oil, etc.), meat (especially fat), dairy products, fish (such as salmon, tuna and other fish rich in omega -3), nuts and seeds, and some fruits, such as avocado.
3) Carbohydrate (sugar)
Mainly from rice, flour, potatoes, and some starch-rich vegetables (such as corn and pumpkin). Fruits and vegetables also contain sugar, but their sugar is naturally present, and because these foods are rich in fiber, their sugar absorption will be slow.
(Source: WeChat public platform public photo library)
4) vitamins
All kinds of vegetables, fruits, nuts, seeds, and animal livers are rich in various vitamins. For example, oranges and strawberries are rich in vitamin C, while beef liver and eggs are rich in vitamin A..
5) Minerals: meat, salt
Meat and fish (such as red meat and shellfish) are rich in iron, dairy products are rich in calcium, bananas and potatoes are rich in potassium, and all kinds of foods contain various minerals.
6) Dietary fiber
Mainly from vegetables, fruits, whole grains (such as oats, whole wheat bread, etc.), beans, nuts and seeds.
7) water
The main source of water is of course water. In addition, fruits and vegetables (such as watermelon and cucumber) also contain a lot of water, and soup and some drinks (such as tea and coffee) can also provide water.
2. General principles of collocation
Nutritional catering, simply put, is to include all the above seven nutrients in the daily diet and mix them reasonably to achieve the effect of balancing nutrition and maintaining health.
(Source: WeChat public platform public photo library)
Scientifically speaking, it is to design recipes for a day, a week or a month according to the needs of people’s bodies and the contents of various nutrients in food, so that the proportion of protein, fat, carbohydrates, vitamins and minerals ingested by people is reasonable, and the purpose of balanced diet is achieved.
1) the food is diverse and reasonably matched.
Food choices should be as diverse as possible, so as to ensure that the body gets all the necessary nutrients. Include protein, fat, carbohydrates, vitamins, minerals, dietary fiber, etc.
Eat more than 12 kinds of food every day and more than 25 kinds every week on average, and mix them reasonably.
Eat 200-300g of cereal every day, including 50-150g of whole grains and miscellaneous beans and 50-100g of potatoes.
2) Eat more fruits and vegetables, milk, whole grains and soybeans.
There are vegetables in meals. Make sure to eat no less than 300g of fresh vegetables every day, and dark vegetables should account for 1/2.
Eat fruit every day, and ensure that you consume 200-350g of fresh fruit every day. Fruit juice cannot replace fresh fruit.
Eat all kinds of dairy products, and the intake is equivalent to more than 300ml of liquid milk every day.
Always eat whole grains and soy products, and eat nuts in moderation.
Nuts are beneficial and should not be overdosed, with a weekly intake of 50-70g.
3) Eat fish, poultry, eggs and meat in moderation.
Fish, poultry, eggs and meat should be taken in moderation, with an average of 120-200g per day.
It is best to eat twice a week or 300-500g, 300-500g of eggs and 300-500g of livestock and poultry meat.
Eggs are rich in nutrition, and you don’t abandon the yolk when eating eggs.
Eat less deep-processed meat products.
Give priority to fish and eat less fat, smoked and pickled meat products.
Cooking methods, more cooking, less frying.
Eat both soup and meat. Eating only soup without meat can’t make full use of nutrients in food, resulting in a great waste of food resources. In fact, the nutrition of the fleshy part is much higher than that of the soup.
4) Less salt and less oil, sugar control and wine restriction.
Cultivate light eating habits and eat less high-salt and fried foods. Adults should consume no more than 5g of salt and 25-30g of cooking oil every day.
Control the intake of added sugar, not exceeding 50g per day, and preferably below 25g.
Trans fatty acids do not exceed 2g per day.
Children, teenagers, pregnant women, nursing mothers and patients with chronic diseases should not drink alcohol. Adults who drink alcohol should not drink more than 15g a day.
(Source: WeChat public platform public photo library)
5) Eat regularly, drink enough water and arrange three meals a day reasonably.
Eat regularly, don’t overeat, don’t be partial to food.
Drink plenty of water, a few times, 1700ml for men and 1500ml for women every day.
Do not drink or drink less sugary drinks, and do not use drinks instead of white water.
3. Tips for food collocation
Each kind of food contains rich varieties, which can be interchanged with each other, avoiding the monotony of food and helping to enrich three meals a day. For example, the staple food can be exchanged between rice, noodles, millet porridge, whole wheat steamed bread and miscellaneous grains rice; Sweet potato and potato exchange; Pork is interchangeable with chicken, duck, beef and mutton; Fish can be exchanged with shrimp, crab, shellfish and other aquatic products; Milk can be interchanged with yogurt, cheese and goat milk.
1) Meat and vegetable collocation: that is, there is meat and vegetables in food.
2) Main and auxiliary collocation: staple food (rice, noodles, etc.) and non-staple food (chicken, duck, fish, fruits, vegetables, etc.) must be available.
3) Miscellaneous collocation: Staple food should pay attention to increasing whole grains and miscellaneous beans. When cooking staple food, rice can be paired with brown rice, miscellaneous grains (oats, millet, buckwheat, corn, etc.) and miscellaneous beans (adzuki beans, mung beans, kidney beans and flower beans). Second, rice, mung bean rice, red bean rice and eight-treasure porridge are all good ways to match the thickness and increase the variety of food.
4) Dry-thin collocation: that is, there are dry foods (such as cooking or rice) and water-rich foods (such as soup or porridge).
5) color matching: that is, the color and depth of food, that is, people’s sensory enjoyment. For example, when frying green beans, put a little carrot and corn in it, the color will look better, which can increase the appetite of children. At the same time, it means eating all kinds of food. Dark vegetables refer to non-white light vegetables such as green, red, yellow, orange and purple.
(Source: WeChat public platform public photo library)
4. How to achieve a balanced diet?
Balanced diet refers to the balance between calorie intake and heat consumption, the reasonable percentage of three thermogenic nutrients, and the balance between animal protein and plant protein.
A balanced diet should first meet the human body’s needs for calories. The percentage of the three thermogenic nutrients in the total calories should be: protein 10% ~ 15%, fat 20% ~ 30%, and carbohydrate 60% ~ 65%.
The amount of protein food in a meal should account for about a quarter of the plate.
The content of high-quality protein is more than 1/3.
Omega-3 fatty acids and Omega-6 fatty acids are 1:1.
The intake of saturated fat should be as little as possible (it is recommended to account for less than 10% of the total calories).
The ratio of three meals a day can be 3:4:3, that is, breakfast accounts for 30%, lunch accounts for 40%, and dinner accounts for about 30%. Adults have three meals a day, children and the elderly have three meals plus a snack, which can be between breakfast and lunch, or between lunch and dinner.
Next notice:
5. Weight catering method
6. Energy catering method
7. Match meals according to the food weight conversion reference table.
8. Selection of ingredients for catering for special people
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