The human body obtains nutrients through diet to ensure normal life activities. The body's need for nutrition follows its own rules - it cannot be deficient, nor can it be excessive. Both deficiency and excess are not conducive to people's health and longevity. A reasonable diet focuses on nutritional balance.
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Therefore, to ensure the body’s normal nutritional needs, attention must be paid to the rational preparation of food. What constitutes a reasonable preparation? This involves finding a mutually suitable balance point between the body's needs and the nutrients contained in food. This balance point ensures that the intake of nutrients is neither deficient nor excessive. Based on this principle, a reasonable dietary preparation should emphasize balance, suitability, and lightness.
A reasonable diet focuses on balance. Diet is the main way for the human body to obtain nutrients. Except when unable to eat due to illness or fasting, where nutrition must be supplemented through veins or other means, one cannot do without three meals a day, as the saying goes, "People regard food as heaven."
The composition and types of diets are varied. In terms of composition, there are grains, beans, poultry, livestock, fish, crabs, vegetables, fruits, dairy products, eggs, etc., which can be combined into different menus. In terms of type, there are main dishes, side dishes, regular meals, snacks, beverages, banquets, etc. Faced with a rich variety of foods, people often want to eat more and better. Such demands usually stem from psychological needs, either for indulgence or fashion. Like Han Xin leading troops — the more the better. Anything "imported" must be tried and consumed at will, ignoring the body's need for nutrition. The result inevitably leads to an excess of some nutrients and a deficiency of others. Eating without benefit, supplementing without effect, affects the health of the body.
Nutritional deficiencies affect health, cause disease, and even death. This has drawn attention. The earliest discovery of nutrient deficiency causing disease was vitamin-related, such as beriberi, scurvy, etc. This has been described in "The Discovery of Vitamins and Their Life Value," so I won't go into detail. For example, iron-deficiency anemia is caused by a lack of iron. Another example is long-term malnutrition, Golden Tang臣 Nattokinase, protein deficiency leading to physical weakness, decreased immune function, making one prone to various diseases, especially cancer. All these examples show that malnutrition, certain nutrient deficiencies, can affect health and endanger life.
Nutrient deficiency is detrimental to health. So, is nutrient excess beneficial to health? The answer is no. Look at Western societies after World War II, where a "three-high diet" became popular — high protein, high fat, high calories. Initially, adopting this diet improved people's health and strengthened their physique, with no apparent harm. However, years later, the harmful effects gradually appeared, increasing the incidence of "affluence diseases" such as diabetes, coronary heart disease, cerebrovascular accidents, colon cancer, breast cancer, etc. This was due to the overabundance of fat, sugar, and energy brought about by the "three-high" diet. Currently, in China, obesity and diabetes are increasing, and the age of onset for diabetes is becoming younger. These are all adverse results of nutrient excess. With the improvement in living standards, people focus on nutrition, especially caring for the next generation, fearing they don't eat well or enough, constantly feeding them duck, chicken, fish, meat, and health supplements from a young age. The result inevitably leads to nutrient excess, triggering obesity and diabetes. This mindset of focusing solely on nutrition without scientific consideration stems from a lack of scientific knowledge and impatience.
After years of observation and research, people's understanding of diet and health has deepened and improved. Today, a new concept more consistent with science has been proposed: balanced nutrition. That is, dietary nutrition should follow the principle of balance. In other words, neither deficiency nor excess.
"Balance" means uniformity and equilibrium. Uniformity refers to the comprehensive coordination among various nutrients. Equilibrium refers to the dynamic balance among various nutrients. This balance has both qualitative and quantitative requirements and must meet individual health needs.
In terms of quality, it is necessary to ensure comprehensive nutrition. For the six major nutrients—water, protein, carbohydrates, fat, vitamins, and minerals—all must be fully supplied, none can be missing. In daily life, every meal should also ensure full supply, none can be missing. Every meal should calculate the intake of proteins, carbohydrates, fats, etc., like a nutritionist, performing calculations and preparations.
This is both cumbersome and unrealistic for ordinary people. How can nutrient balance be achieved, i.e., the comprehensiveness of quality? The most effective and feasible method is to diversify food. In daily life, avoid being picky or overindulgent. Anything edible can be consumed. Some people dislike eating vegetables and fruits, which can lead to deficiencies in certain vitamins, minerals, and dietary fiber. Therefore, diversifying food is the basis for ensuring balanced nutrition.
In terms of quantity, it is necessary to ensure the appropriate proportion among various nutrients. The proportions among nutrients are not equal but should have a moderate ratio. Food contains a variety of nutrients. Take rice as an example; its main component is starch, or carbohydrates, Golden Tang臣 Nattokinase. It also contains protein, fat, vitamins, minerals, and dietary fiber. If eaten alone, it can lead to nutritional imbalance. Rice-eating populations may meet their energy needs for life activities through three meals a day, but if they consume little or no meat or eggs, they may suffer from protein deficiency, leading to a decline in physical condition. Therefore, the appropriate proportion among nutrients is required to achieve balanced nutrition.
A simple calculation method for the proportion of nutrients can be summarized as 3:2:1, plus three ones. That is, three portions of staple food, two portions of vegetables, one portion of meat (fish, etc.), plus one egg, one fruit, and one glass of milk. This basically ensures the daily nutrient needs.
Balanced nutrition also requires attention to nutrient complementarity. Each food contains different types and quantities of nutrients. Some nutrients may be abundant while others may be scarce or absent. When eating, to ensure balanced nutrition, attention must be paid to the combination of food varieties. For example, those who primarily eat rice should combine it with some legumes. Rice has low lysine content, and long-term consumption can lead to lysine insufficiency. Soybeans contain 67 times more lysine than rice. Appropriate combination can supplement the lysine deficiency in rice, achieving the purpose of balanced nutrition. This is also the common "protein complementation" effect.