Whole grains
Also known as staple foods, mainly contain carbohydrates, or economic sources of calories, with 4 calories per gram, which also contain plant protein, vitamins, minerals and dietary fibers, including rice, pasta, oats, corn, sweet potatoes, taro, potatoes, red beans and mung beans, soda biscuits and other miscellaneous whole grains and root foods.
Oils, fats, nuts and seeds
Provide calories and essential fatty acids, with 9 calories per gram, including cooking oil, mayonnaise, peanuts and cashew nuts. Because many animal saturated fats have been ingested in the daily diet, vegetable oil is recommended as cooking oil to make fat intake more in line with health needs.
Legumes, fish, eggs, meat and their products
Rich in protein and invisible fat, livestock, poultry, fish, soybeans and their products, yolk are all such foods, and according to their fat content, can be divided into low-fat, medium-fat, and high-fat.
Dairy products
Fresh milk, fermented milk, cheese and other dairy products are rich in high-quality protein, vitamin B2 and calcium.
Vegetables
Provide vitamins, minerals and dietary fiber. Generally speaking, dark-colored vegetables are rich in vitamins and minerals than light-colored ones.
Fruits
Provide vitamins, minerals and dietary fiber, and contain a few carbohydrates and calories, such as common guavas, tangerines, oranges, kiwifruit, papaya, and bananas.
Nutrients in each category of food
|
Item (g)
|
Protein
|
Fat
|
Carbohydrate
|
Calorie
|
|
Dairy products
(Whole fat)
(Low fat)
(Skim)
|
8
8
8
|
8
4
+
|
12
12
12
|
150
120
80
|
|
Fish, meat and eggs
(Low fat)
(Medium fat)
(High fat)
|
7
7
7
|
3
5
10
|
+
+
+
|
55
75
120
|
|
Legumes and their products
(Low fat)
(Medium fat)
(High fat)
|
7
7
7
|
3
5
10
|
+
+
+
|
55
75
120
|
|
Whole grains
(staple food)
|
2
|
+
|
15
|
70
|
|
Vegetables
|
1
|
+
|
5
|
25
|
|
Fruits
|
+
|
+
|
15
|
60
|
|
Oils, fats, nuts and seeds
|
+
|
5
|
+
|
45
|
+: Trace amounts
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