清淡饮食最根本的原则就是，食物要多样化，主食应以谷类为主，多吃蔬菜水果，经常吃奶类、豆类和适量的鱼、禽、蛋、瘦肉。在此基础上，再提倡清淡少盐，对脂肪和食盐的摄入量加以控制。这里要特别推荐“一到七”的清淡饮食模式。
一个水果。每天吃含维生素丰富的新鲜水果至少1个，长年坚持会收到明显的美肤效果。
两盘蔬菜。每天应进食两盘品种多样的蔬菜，其中一盘蔬菜是时令新鲜的、深绿颜色的。最好生食一些大葱、西红柿、凉拌芹菜、萝卜等，避免加热时破坏维生素，实际摄入量保持在400克左右。
三勺素油。每天烹调用油限量为3勺，而且最好食用植物油，可光洁皮肤，保护心血管健康。
四碗粗饭。每天4碗杂粮粗饭能壮体、美身段。
五份蛋白质食物。每天吃肉类50克（最好是瘦肉）；鱼类50克；豆腐或豆制品200克；蛋1个；牛奶或奶粉冲剂1杯。这种以低脂肪的植物蛋白配非高脂肪的动物蛋白质的方法，经济实惠而且动物脂肪和胆固醇相对减少，是公认的健康饮食。
六种调味品。尽量用醋、葱、蒜、辣椒、芥末等调味品调味，可提高食欲，解毒杀菌，舒筋活血。
七杯白开水（每杯200毫升）。每天喝水不少于7杯，以补充体液，促进代谢。应注意的是，要少喝加糖或带有色素的饮料。
坚持这个“一到七”的饮食模式，基本就能达到清淡饮食的目标。
译文:
Healthy diet: : 7 principles of light diet
The most fundamental principle of light diet lies that food diversification should based on cereal-oriented staple food, eating more fruits, vegetables, dairy products and beans with moderate amount of fish, poultry, eggs, lean meat. On this basis, advocating light diet with less salt and controlling the intake of fat and salt. Here goes specially recommended “one to seven” light dietary patterns.
An apple. You should have at least a kind of fresh fruits containing rich vitamin everyday, and you will find your skin more shinny by doing so for a long period.
Two dishes of vegetables. Everyday two dishes of varies greens should be consumed; one of them is fresh in season and dark green color. Eating raw garlic, tomato, salad celery and carrot, etc, at best, which can avoid break vitamin when heating, the actual consumption should keep in 400g more or less.
Three spoons of raw oil. The limited usage of cuisine oil is 3spoons each day, and botanic oil should be the best choice, which can shine the skin and protect the cardiovascular system
Four bowl of crude rice. Eating 4 bowls of roughage or crude rice can build the constitution or shape the body.
Five kinds of protein food. Consume 50g of meat(especially lean meat) everyday; 50g of fish; 200g of bean card or bean products; an egg; a cup of milk or milk or milk powder. It is a generally acknowledged healthy diet that matching low fat plant protein with non high-fat animal protein, which is economical and comparatively reduce the amount of animal fat and cholesterol.
Six kinds of condiment. Using the condiment to season, like vinegar, shallot, garlic, chili or mustard, etc, as far as possible, for those condiments can stimulate appetite, detoxify or disinfect the harmful substance within the body, stimulating the circulation of the blood.
Seven cups of pure water (200ml/ cup). Drinking at least 7 cups of replenish body fluid and stimulates metabolism. What need to pay attention is drinking less beverage with sugar or food coloring.
Insist on the aforementioned” one to seven “diet principle, and you can basically reach the goal of having a light diet.