According to data from the World Health Organization, over 70% of deaths in developed countries are attributed to cancer and cardiovascular and cerebrovascular diseases. These conditions are closely linked to an unbalanced diet. Experts suggest that we should learn from the dietary evolution and disease trends observed in Western nations, promoting a more balanced diet to lower the risk of such illnesses. Here are some key principles to follow:
First, don't eat too little. Maintain a diet rich in energy-based foods and avoid excessive processing. It's important to include a certain amount of whole grains, which are high in fiber, vitamins, and trace elements. Refined white rice, on the other hand, loses many essential nutrients during processing.
Second, increase your intake of fresh fruits and vegetables. These are rich in cellulose, vitamins, and minerals. Leafy greens, for instance, are especially high in vitamin C and carotene. Since each type of fruit or vegetable offers different nutrients, it's crucial to eat a wide variety to ensure a well-rounded diet.
Third, limit animal-based foods. Some people boast about eating two eggs daily, but this may exceed the recommended daily cholesterol limit of 300 mg set by the WHO. It’s also wise to diversify your protein sources—reduce red meat consumption and increase fish and poultry. Fish is particularly beneficial, as seen in the Japanese diet. Poultry is a close second, while pork should be eaten in moderation. If you enjoy pork, try to consume it in smaller amounts and balance it with other proteins.
Fourth, incorporate soy products into your meals. Many worry that reducing animal products might lead to nutritional deficiencies, but plant-based proteins like those found in soybeans are also high-quality. The "Soybean Action" encourages more beans and tofu in the diet. People in rural areas who may not get enough protein should especially consider increasing their soy intake. Nuts like peanuts and walnuts can also contribute to a balanced diet.
Fifth, include milk and dairy products in your daily meals. Calcium is vital for bone and teeth health, as well as for various bodily functions. Unfortunately, many Chinese people lack sufficient calcium in their diets. Milk is one of the best sources, so increasing its consumption is highly recommended.
Lastly, use seasonings and cooking oils in moderation. While salt, sugar, and oil are necessary, they should be used wisely to maintain a healthy balance.
By following these guidelines, you can prevent both nutrient deficiencies and excesses, support overall health, and reduce the risk of lifestyle-related diseases. Making small, consistent changes in your diet can lead to significant long-term benefits.
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