According to the US Dietary Guideline, the main nutritional sources include sugar, protein, and fat, and fiber can also be counted among them. Then use total calories to distribute the ratio of different nutritional sources:
☆ Sugar: 45~65%
☆ Protein: 10~35%
☆ Fat: 20~35%
The secondary sources of nutrition include minerals and vitamins.

☆ carbohydrate

The quality and quantity of carbohydrate foods (monosaccharides or polysaccharides, whole grains or refined grains) have an impact on the blood glucose level and GI value after meals. Many studies have shown that high GI diets are associated with type 2 diabetes, coronary heart disease, Related to certain cancers. If you want to achieve a healthy diet, you can try to eat more low-GI foods and eat less artificially added sugars.

◆ Cereals

It is recommended to consume more than half of the daily cereal intake. The processed cereals (such as rice, white toast, sweet corn flakes) originally contain fiber, iron, and vitamin B, which are often lost during the processing; while whole grains (such as: brown rice, whole wheat bread, Oatmeal) is rich in these ingredients and is a low GI food. Consuming whole grains can achieve weight loss and reduce cardiovascular disease and mortality.

◆ Fruits and vegetables

Fruits and vegetables are important sources of dietary fiber, vitamins and minerals, and often contain low GI sugars.

☆ protein

It is recommended to consume sufficient and diversified protein, including: fish, lean meat (such as: poultry), eggs, beans... etc. It is recommended to consume less protein with trans or saturated fat (such as: red meat, processed After the meat).

◆ Milk

Dairy products are a good source of nutrients, which are rich in protein, calcium, vitamin D and potassium. Although some statistics show that whole milk may increase the risk of cardiovascular disease, there are also research statistics that show that drinking milk can help reduce the risk of heart disease and stroke. If you are worried, you can change it to medium-fat or low-fat milk.

◆ High protein food

Meat, seafood, eggs, and beans are all good sources of protein. It is recommended to use lean meat for meat. Red meat and processed meat are not recommended because they are rich in trans and saturated fats, which increase the risk of disease. On the other hand, large studies have shown that eating fish food more than four times a week can reduce the risk. The incidence of heart disease.

☆ Lipid

What kind of fat you consume is more important than the amount you consume. Trans fats increase the risk of coronary heart disease, and polyunsaturated fatty acids are protective for the cardiovascular system. In addition, trans fats are no less harmful to health than saturated fats (mostly animal fats). The main sources of trans fats are artificial margarine and partially hydrogenated vegetable oils, and should be avoided as much as possible.

The picture below shows the daily intake of various foods recommended by the American Nutrition Association (USDA):