The most fundamental principle of a bland diet is to eat variety. The staple food should be cereals and potatoes, eat more vegetables and fruits in moderation, and often eat milk, beans and appropriate amounts of fish, poultry, eggs, and lean meat. On this basis, we should advocate a light taste, less oil, less salt and less sugar. It is recommended that the average adult try a "one to seven" light eating pattern.
01 A fruit
At present, the dietary structure of mainland residents is not reasonable enough, and the intake of fresh vegetables and fruits is obviously insufficient. The "Dietary Guidelines for Chinese Residents (2022)" recommends that the average adult should ensure that the daily intake of 200~350 grams of fresh fruits, and fruit juice cannot replace fresh fruits. You can try to eat at least 1 vitamin-rich fresh fruit every day, about the size of a woman's fist.
02Two plates of vegetables
A variety of vegetables should be eaten every day, and the amount of vegetables is equivalent to two large plates. One of the plates is a dark green vegetable that is fresh in season. It is best to eat some green onions, tomatoes, lettuce, radish, etc., raw to avoid destroying vitamins when heated. The average adult should keep the actual intake of about 500 grams of raw weight throughout the day.
03 Three scoops of vegetable oil
The daily cooking oil limit is 3 spoons (ordinary white enamel spoon), and it is best to eat vegetable oil, try to eat less animal oil, and eat a variety of edible oils in rotation.
04Four bowls of multigrain rice
Eat 4 bowls of multigrain rice every day, with a raw weight of 250~400 grams. Don't eat rice or white steamed buns every day, you can add coarse grains and miscellaneous beans to stew together when cooking rice, and you can also add some multigrain powder when steaming steamed buns to achieve a thick and thin match.
05 Five servings of protein food
That is, eat a total of 50 grams of poultry and livestock meat (raw weight, preferably lean meat), 50 grams of fish, 1 egg, 200 grams of tofu or soy products, and 1 cup of milk or milk powder powder every day. Some friends do not have an intuitive concept of weight, and it is recommended to refer to a medium-sized egg, which weighs about 50 grams.
This low-fat plant-based protein paired with non-high-fat animal protein is an affordable and relatively low animal fat and cholesterol option, making it a generally accepted healthy diet.
06 Six condiments
For example, green onions, ginger, garlic, vinegar, etc., as well as black pepper, cumin, lemon juice, curry, rosemary, etc., can be eaten in moderation by the general population. As long as they are not excessive, these condiments can not only be flavored, but many of the ingredients in them are also good for the body. For example, vinegar can be appetizing, promote digestion, and can also replace salt to a certain extent to avoid excessive salt intake. Most spices are rich in polyphenolic compounds, which help with anti-inflammatory and antioxidant properties.
07 Seven cups of boiled water
For the general population of light physical activity, drink no less than 7 cups of water a day (the total amount is 1500~1700 ml) to replenish body fluids and promote metabolism. You can choose cold boiled water or weak tea, and drink less sugary drinks. Pure fruit juice is not recommended for everyone because of its high sugar content.
Adhering to the "one to seven" dietary pattern can basically achieve the standard of balanced nutrition and light diet.