A balanced diet should have one fruit per day and a meal with vegetables

Fresh fruits have high moisture content and low energy and are an important source of vitamins, minerals, dietary fiber and phytochemistry. Dietary fiber rich in fruits and vegetables can not only reduce the risk of stroke and coronary heart disease and the risk of death from cardiovascular disease, but also reduce the risk of cancer in the gastrointestinal tract.

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There are many similarities between the nutrients and health effects of vegetables and fruits, but they are different foods and their nutritional values are also different. Therefore, a balanced diet should be done with one fruit per day and a meal with vegetables.

vegetable and fruit
Milk has a complete range of nutrients and is easy to digest and absorb. Milk is rich in calcium and is a good source of quality protein and B vitamins. Appropriate increase in milk intake is conducive to the growth and development of children and adolescents, and promote adult health.
Eating 300 grams of milk a day can improve calcium nutrition and bone health, especially for children and adolescents. And the incidence of chronic diseases in adults will also decrease.

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milk
Soy is rich in high-quality protein, essential fatty acids, vitamin E, and contains a variety of phytochemicals such as soy isoflavones and phytosterols. Eating more soy and products can reduce the risk of breast cancer and osteoporosis. Nuts are rich in lipids and polyunsaturated fatty acids, proteins, and moderate consumption can help prevent cardiovascular disease.
~ Bean products are good meat substitutes and are the main source of protein for vegetarians. It can be made into a variety of dishes and drinks, and the taste can be varied to meet the nutritional needs.

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Nuts are high-energy foods that contain a variety of unsaturated fatty acids, minerals, vitamin E and B vitamins. Each person eats 50 to 70 grams per week (only the nuts are counted) to help the heart. It is best to choose the original flavor, because more salt, sugar or oil will be added after processing. And be sure to take a moderate amount of intake, so that it is more beneficial to your health.