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成年人每天的食谱应该包括以下4类食物:第一类为五谷类每人每天根据活动量和消化能力的不同大约需要300～500克(6～10两)。重体力劳动需要的量可能更大。粮食的品种应该多样,提倡多吃粗粮、杂粮,因为粗、杂粮比精细的粮食更有营养。
Daily diets for adults should include the following four types of food: The first type is cereals. Each person needs about 300-500 grams (6-10 pairs) per day depending on the amount of activity and digestive ability. Heavy physical labor may require more. The varieties of food should be varied. It is advisable to eat more coarse grains and coarse grains because coarse and coarse grains are more nutritious than fine grains.