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Balanced diet is the foundation of health maintenance

According to the “Nutritional Guidelines” issued by the Ministry of Health and Welfare, balanced diet should be in accordance with the following principles：

  • Use whole grains, e.g. five-grain rice, ten-grain rice, oatmeal rice, to replace grain products to prevent chronic diseases. Consume 1.5~4 portions daily to increase the consumption of microelements and dietary fibers, in order to reduce the prevalence of metabolic syndromes and cancers.
    Use whole grains, e.g. five-grain rice, ten-grain rice, oatmeal rice, to replace grain products to prevent chronic diseases. Consume 1.5~4 portions daily to increase the consumption of microelements and dietary fibers, in order to reduce the prevalence of metabolic syndromes and cancers.
  • Reduce the quantity of grain products and increase the amount of vegetables and fruits. For daily nutrition, consume 1.5~4 bowls of grain products, 3~8 portions of proteins (a palm-size protein equals to a serving), 3~7 tea spoons of oil (1 tea spoon = 5 g), 1 table spoon of nuts/seeds (approx. 15 g), 3~5 plates of vegetables (approx. 50~80% full after being cooked) and 2~4 portions of fruits (1 portion equals to a fist-size).
    Reduce the quantity of grain products and increase the amount of vegetables and fruits. For daily nutrition, consume 1.5~4 bowls of grain products, 3~8 portions of proteins (a palm-size protein equals to a serving), 3~7 tea spoons of oil (1 tea spoon = 5 g), 1 table spoon of nuts/seeds (approx. 15 g), 3~5 plates of vegetables (approx. 50~80% full after being cooked) and 2~4 portions of fruits (1 portion equals to a fist-size).
  • Drink low-fat milk and consume proper amount of nuts. Each day drink 1.5~2 cups (one cup = 240 cc) of low-fat milk and consume a table spoon of nuts/seeds (e.g. seeds, almonds, pistachios, cashew nuts, sesame, etc.) to increase the consumption of Vitamin E.
    Drink low-fat milk and consume proper amount of nuts. Each day drink 1.5~2 cups (one cup = 240 cc) of low-fat milk and consume a table spoon of nuts/seeds (e.g. seeds, almonds, pistachios, cashew nuts, sesame, etc.) to increase the consumption of Vitamin E.
  • Choose good quality proteins by following the order of “Beans, fish, meat and eggs”. Protein products should account for 18% of daily nutrition. During selection, vegetable proteins from beans are superior to animal proteins such as fish, meat and eggs.
    Choose good quality proteins by following the order of “Beans, fish, meat and eggs”. Protein products should account for 18% of daily nutrition. During selection, vegetable proteins from beans are superior to animal proteins such as fish, meat and eggs.
  • Do more exercise, avoid sugary beverages. Exercise daily for 30 minutes and drink 2000cc water per day for adults.
    Do more exercise, avoid sugary beverages. Exercise daily for 30 minutes and drink 2000cc water per day for adults.

Balanced diet pyramid

  • The1stlayer：Eat less red meat, refined, processed food and alcohol beverages
  • The2ndlayer：Eat 1~2 times of dairy products per day or supply with calcium
  • The3rdlayer：Eat 2~3 times of eggs, fish and beans per day
  • The4thlayer：Eat a great amount f vegetables plus 2~3 times of fruits per day
  • The5thlayer：Eat more whole grain products and vegetable oil

In addition, read the label of nutrition facts carefully when purchasing food, try to use in season and local materials. Balanced diet is the golden rule of long-term health maintenance. As in recent years, it has been vigorously advocate reducing the intake of trans fatty acids, which mainly refers to hydrogenated oils during food processing process. Long-term consumption of trans fat can reduce the level of good cholesterol, increase the level of bad cholesterol and increase the risks of cardiovascular diseases. Trans fat is very common in fried chicken, french fries, donuts and pastries.

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