The purpose of managing weight is to maintain health, and a reasonable and balanced intake of nutrients is necessary for maintaining health. Therefore, we cannot neglect one aspect and simply understand controlling our mouth as not eating or eating less. Instead, we need to do a good job of weight management through scientific dietary management. The first rule of scientific diet is' what to eat, how much to eat '. The Chinese Dietary Guidelines for Residents (2022) provide very clear recommendations. For the question of "what to eat", we emphasize the diversity of food and the need to eat everything, which is the foundation of a reasonable diet. Diversified foods include grains, potatoes, vegetables, fruits, livestock, fish, eggs, dairy products, soybeans, nuts, etc. We need to eat more than 12 types of food every day and more than 25 types per week in order to obtain comprehensive and balanced nutrition. For the question of "how much to eat", different groups of people have different food intake due to varying labor intensity and physiological conditions. For light manual laborers, 500 grams of vegetables, 250 grams of fruits, 300 grams of milk, 15 grams of soybeans, 50 grams of meat, 50 grams of fish/shrimp, 1 egg, and 250-400 grams of staple food per day are more suitable. The quantity of the above food is calculated based on the raw weight (the weight of the ingredients before cooking). People with high labor intensity, pregnant women, nursing mothers, etc. can increase their intake of various foods appropriately. At present, there are common dietary problems among the public, such as overeating, insufficient intake of fruits, vegetables, dairy beans, and excessive consumption of livestock and meat. It is recommended to increase the intake of whole grains, vegetables, fruits, milk, and beans, and achieve a combination of coarse and fine grains, as well as meat and vegetables. At the same time, it is important to cook healthily with less oil, salt, and sugar; Eat in moderation, avoid overeating and binge eating; Three meals a day, timed and quantified. For overweight/obese individuals, the "Adult Obesity Dietary Guidelines (2024 Edition)" provide recommendations, with the most important being to control total energy intake. Overweight/obese individuals should reduce their daily energy intake by 30% to 50% and limit it to 1200 to 1400 calories per day. Reducing energy intake does not mean reducing our intake of all foods, but rather increasing and decreasing. On the one hand, reduce the intake of high-energy foods, such as fried foods, pastries, sugary drinks, as well as refined rice and flour, high-fat animal meat, etc; On the other hand, increase the intake of whole grains and vegetables, while appropriately increasing the intake of high-quality proteins such as low-fat fish and shrimp, skinless poultry, low-fat or fat free milk. In addition, when eating, chew slowly and follow the order of "vegetables animal food staple food" to control the amount of food consumed. In this way, it can reduce energy intake, increase the intake of micronutrients, and avoid the difficulty of sustained weight loss due to hunger. (New Society)