Dietary Section - Healthy Adolescence

Author: Han Shi, Shang Jinlong
Publisher:
Publish Date: 2006-07-01
Features:
II. Scientific Dietary Methods
The human body is composed of 63% water, 22% protein, 13% fat, and 2% minerals and vitamins. Every molecule in the body is made up of the food and water we consume. Therefore, a moderate intake of high-quality food helps maintain health, vitality, and protects against diseases. Today's diet fails to ensure the intake of ideal nutrients and fails to achieve ideal nutritional balance. Although there have been few overall changes in human history for 99% of the time, over the past few centuries, especially in the recent 20 years, we have consumed excessive saturated fats and sugars while significantly reducing the intake of starch (synthetic carbohydrates) and polyunsaturated fats. Surveys consistently show that even those who believe their diet is balanced cannot achieve the ideal intake of vitamins, minerals, essential fats, and synthetic carbohydrates. In modern society, it is even more challenging to achieve this due to the close connection between food production and profit. Processed foods have a longer shelf life, which can bring more profit, but at the same time, they contain fewer essential nutrients. The food industry has gradually accustomed us to sweet foods. Sugar sales are high, and the more sugar we consume, the less room is left for slightly less sweet carbohydrates. Instead, we increasingly rely on ready-to-eat foods, and the companies producing them are more concerned with their own profits rather than our health.
Entering the 21st century, to avoid the old path of unscientific dieting and reduce such as obesity, diabetes, heart disease, high blood pressure, and cancer, nutritionists have proposed adopting scientific dietary methods. The key points are:
(1) Balanced nutrition: The proportions of various nutrients should be appropriate, and the intake should be balanced with the body's needs. The ratio of energy needs to energy sources should be balanced, as well as the balance of amino acids, fatty acids, acid-base, vitamins, and inorganic salts (macroelements and trace elements).
(2) Eat dark-colored foods: Generally, dark-colored, rich natural foods have high nutritional value, containing more vitamins, trace elements, and inorganic salts, which are beneficial to health. Excessive consumption of light-colored natural foods is harmful to health, such as light-colored vegetables, refined sugar, salt (refined salt), and polished rice.
(3) Variety in diet: No single natural food can provide the body with all the necessary nutrients, so it is important not to be picky. A regular diet should include grains, tubers, animal foods, soy and its products, vegetables, and fruits daily. Within the same category of food, different varieties should be frequently exchanged and combined with a variety of side dishes and snacks.
(4) Avoid rich flavors: Fried, grilled, stir-fried, and deep-fried foods are difficult to digest and absorb in the body, increasing the burden on the stomach and intestines while destroying the natural flavor. Overly salty and greasy foods are risk factors for high blood pressure and cardiovascular diseases. Overly sweet foods are closely related to obesity, diabetes, and cardiovascular diseases.
(5) Scientific food combinations: Main dishes, side dishes, and snacks should be combined reasonably, with a mix of coarse and fine grains. The ratio of carbohydrates, fats, and proteins is generally 58%, 30%, and 12%, respectively, while it is also essential to pay great attention to the intake of trace elements and dietary fiber.
(6) Natural and harmless: Promote the consumption of natural foods. The raw materials and auxiliary materials used in food production, including dyes, spices, seasonings, and additives, should all be natural substances, not artificial ones.