如何保证摄入食物多样（服务港）

Core Points - The article emphasizes the importance of a balanced diet, particularly increasing the intake of vegetables, fruits, whole grains, and seafood for health and weight management [1][2] - It highlights the trend of refined staple foods in China, leading to insufficient consumption of coarse grains and whole grains [1] - The article discusses the benefits of dietary diversity in preventing chronic diseases and maintaining stable blood sugar levels, particularly for type 2 diabetes patients [1] Summary by Categories Dietary Recommendations - It is recommended to include vegetables in every meal, with a daily intake of at least 300 grams of fresh vegetables, half of which should be dark-colored [2] - Dark vegetables are categorized into three colors: dark green (e.g., spinach, rapeseed), orange-red (e.g., carrots), and purple-black (e.g., purple cabbage) [2] Nutritional Insights - The article explains that different foods within the same category provide varying nutritional components, and thus, vegetables and fruits should not be substituted for one another [2] - The consumption of whole grains can effectively slow down blood sugar rise in type 2 diabetes patients and assist in weight management by enhancing satiety [1] Health Benefits - A diverse diet can lower the risk of chronic diseases, including cardiovascular diseases and various cancers [1] - Incorporating 50-100 grams of whole grains with refined grains daily can increase dietary fiber intake, aiding in weight control [1]