In daily life, we should reduce the intake of high oil, high salt and high sugar. Often cook your own food is the best choice, the most safe, clean, easy to control the nutritional content. In home cooking, it is essential to control the use of salt, oil and sugar. How to cook at home, healthy and delicious? The answer lies in the "balanced meal plate" recommended by the Dietary Guidelines for Chinese Residents. SIAL Shenzhen (South China) shows consumers the six-step process of plate matching to help more people balance the nutrition of family recipes.

Food should be varied and proportioned

​Serving meals is a good way to measure nutritional balance. You can prepare a suitable size plate and a bowl for each family member, and divide the cooked meals into the plate. The food variety can ensure that the nutrition is rich and sufficient. It is best to divide the meals prepared for each meal into the grid according to the category, and do not leave any grid blank.

Corn potato is not less, the whole grain accounted for three points

​Cereals here refer to all staple foods, whether it's a bowl of rice, a steamed bun, or even a piece of sweet potato, with a larger proportion on the plate at each meal. Or staple foods should account for the total energy of a day's meals.

​Store whole grains and miscellaneous beans at home at all times. When steaming rice, at least one-third of the rice can be replaced with whole grains such as brown rice, millet, corn and oats, or miscellaneous beans such as red beans, mung beans and kidney beans. Sweet potatoes and squash can also be cut into small pieces and cooked with rice. When making pasta, try to use whole wheat flour, or mix some other whole grain flour into the flour. Try a different whole grain each day, from less to more, to get your family used to the taste of whole grains.

Vegetables for meals and fruits every day

​Half of the plate, two squares, should be filled with vegetables and fruit. If there is no fruit, replace with vegetables. Experiment with fruits and vegetables in a variety of colors and textures. Use your imagination and creativity. Steam, saute, roast, or eat raw in a healthy and competent way.

​Breakfast can choose tomatoes, cucumbers, green peppers, celery, lettuce these convenient raw vegetables, lunch and dinner to choose some leafy vegetables, especially dark (dark green, red, purple, orange, etc.) vegetables to account for more than half. To avoid taking more time to prepare, try a vegetable salad or salad, or chop and shred carrots, eggplant, zucchini, and Onions into a vegetable soup, or skewer vegetables and roast them in the oven.

Fish and custard beans. Don't be greedy

​In the last box is animal food and soy products, do not be greedy, each meal to ensure that the size of the palm of the hand can be. Breakfast can choose a boiled egg and a cup of milk, eat eggs do not lose the yolk; Livestock and poultry meat and aquatic products are arranged for lunch and dinner. Eat meat today, fish tomorrow, don't have to eat every day. Try to substitute soy products for meat in a few meals. Eat aquatic products at least twice a week.Eat meat to eat lean meat, eat less fat meat, chicken, duck had better skin. Use as little processed meat as possible.

Reduce oil, salt and sugar, and add a few points to health

​When cooking at home, try to choose fresh food ingredients, cooking with little or no oil, salt, sugar. Keep oil-control spoons and salt-control spoons in the kitchen, and limit their use according to the number of people eating at home and the number of meals. Cooking oil should be 25-30 grams per person per day, and salt should not exceed 5 grams. Less oil frying, frying, more steam, boil, stew.

 Drink 300 grams of milk a day and drink plenty of water

Drink at least 300 grams of milk or the same amount of dairy products every day, which can be divided into three meals on the plate, such as a glass of milk for breakfast, and a glass of yogurt for lunch or dinner. Soy milk or soy with any other beans and nuts can also make a delicious cup of plant milk. Drink more plain water and less sugary drinks. Choose your tea or coffee with little or no sugar.

If you want to learn more about the food industry, please visit the SIAL Shenzhen (South China) website to learn more.

Source: People's Daily Online popular science

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