A reasonable diet is also called balanced meals, healthy meals. A reasonable diet refers to a diet where energy and various nutrients can fully reach the nutritional supply. It includes various balances such as energy balance, balance between various nutrients, etc. To achieve these balances, it requires food diversity; reasonable choice of food and food; reasonable cooking. Energy is the driving force of life. All life activities of the human body, including breathing, heartbeat, speaking, reading, studying, exercising, and working, all consume energy. Where does energy come from? Every day, we drink water, eat, and ingest food. The food is digested, absorbed, and metabolized. That is, the nutrients in food are burned in the human body, which generates heat energy and transforms it into energy-energy in human life activities. Therefore, without energy, there is no life or any activity, so that energy is the driving force of life. The so-called energy balance refers to the balance between the energy we consume from the diet and the energy consumed, which means how much we consume. There are three types of nutrients that can produce energy in our food: protein, fat, and carbohydrates. It is also what we often call the three major heat-generating nutrients, sometimes called three major macroelements or energy elements. A reasonable distribution of energy is very important. The Chinese Nutrition Society recommends that the three major nutrients should supply 10%~15% of total energy, 55%~65% of carbohydrates, and <30% of total energy. Although there is no suitable proportion of dietary fiber, the Dietary Guidelines for Chinese Residents recommend that dietary fiber should not be less than 25 grams per day for adults, preferably 30 grams, and 50 grams to 100 grams for whole grains. From the perspective of capacity, about 9 kcal per gram of fat is more than twice as much as protein or carbohydrate. Therefore, fat-rich foods are called high-energy foods, such as animal and vegetable fats, meats, nuts, such as soybeans, peanuts, walnuts, pine nuts, sunflower seeds, almonds, etc.; carbohydrates are derived from cereals and potatoes or processed. Dextrins, maltose, fructose, and glucose are obtained; proteins are mainly derived from animal and plant proteins, animal proteins such as fish, meat, eggs, and milk, and plant proteins are mainly soybean proteins. If the ingested energy exceeds the human body for a long period of time, it will cause the accumulation of body fat and make people obese. As a result of obesity, there are many diseases such as hypertension, heart disease, diabetes, and fatty liver. Conversely, if the long-term intake of energy is insufficient, it will cause malnutrition, induce a variety of diseases such as anemia, tuberculosis, cancer and so on. In accordance with the body's need for energy, in order to maintain a healthy weight, the principle of reasonable distribution of energy in three meals a day is: breakfast 25% -30%, lunch 30% -40%, dinner 30% -40%. Can be adjusted according to occupation, labor intensity and living habits. Mealtime Breakfast 6:30~8:30, lunch 11:30~13:30, dinner 18:00~20:00 is appropriate. Tips: Proper physical exercise is very important for maintaining the balance between energy intake and consumption. The average adult dietary energy should be between 1900 kcal and 2400 kcal. If you can exercise for 40 minutes to 60 minutes a day, you can achieve a basic balance of energy. SHANDONG JOIN & SHARE AGRICULTURAL DEVELOPMENT CO., LTD , https://www.joinsharemushroom.com