Recently, the National Health and Family Planning Commission’s Disease Control Bureau issued the “Chinese Dietary Guidelines for Chinese Residents 2016â€. This is a good and good recommendation for our Chinese diet. We recommend 6 core recommendations for all healthy people over 2 years of age. Here we come together. Learn to understand it!
Chinese Residents Guide to Dietary Guidelines
The “Guide†provides six core recommendations for all healthy people over 2 years of age. They are: diverse foods, mainly cereals, balanced meals, and healthy weight; eat more fruits and vegetables, milk, and soybeans; moderate consumption of fish, poultry, and eggs Lean meat; less salt and less oil, sugar control wine limit; eliminate waste, new food is still fresh.
The daily diet should include foods such as cereals, vegetables and fruits, livestock and poultry eggs, soy nuts and so on. The average daily intake of more than 12 kinds of food, more than 25 kinds of weekly. People of all ages should exercise every day and maintain a healthy weight. Persist in daily physical activity, perform at least 5 days of moderate-intensity physical activity per week, and accumulate over 150 minutes. Vegetables and fruits are an important part of a balanced diet, eating a variety of dairy products, often eating soy products, and eating nuts in moderation. Fish, poultry, eggs and lean meat intake should be appropriate. Eat less fat, smoked and marinated meat products. Adults eat no more than 6 grams of salt a day and cook 25-30 grams of oil a day. Take no more than 50 grams a day. Drink plenty of water, adults 7-8 cups per day (1500-1700 ml), promote drinking boiled water and tea.
Dietary Guidelines for Chinese Residents
Variety of foods, mainly cereals
Key recommendation:
The daily diet should include foods such as cereals, vegetables and fruits, livestock and poultry eggs, soy nuts and so on. The average daily intake of more than 12 kinds of food, more than 25 kinds of weekly.
Daily intake of 250-400g of potato food, including whole grains and 50-150g of legumes, 50-100g of potatoes. The variety of foods and cereals are the main features of a balanced diet.
Eat balanced, healthy weight
Key recommendation:
People of all ages should exercise every day and maintain a healthy weight.
Eat too much, control total energy intake and maintain energy balance.
Persist in daily physical activity, perform at least 5 days of moderate-intensity physical activity per week for a cumulative total of 150 minutes or more; active physical activity is best at 6,000 steps per day.
Reduce sedentary time and get up every hour.
Eat more fruits and vegetables, milk, soy
Key recommendation:
Vegetables and fruits are an important part of a balanced diet. Milk is rich in calcium and soy is rich in high quality protein.
Meals are vegetables, guaranteed daily intake of 300-500g vegetables, dark vegetables should account for 1/2.
Eat fruit every day to ensure that daily intake of 200-350g of fresh fruit, fruit juice can not replace the fresh fruit.
Eat a variety of dairy products, equivalent to 300g of liquid milk per day.
Eat soy products regularly and eat nuts in moderation.
The amount of fish, poultry, eggs, lean meat
Key recommendation:
Fish, poultry, eggs and lean meat intake should be appropriate.
Weekly fish 280-525g, livestock and poultry meat 280-525g, eggs 280-350g, the average daily intake of 120-200g.
Give preference to fish and poultry.
Do not abandon the yolk when eating eggs.
Eat less fat, smoked and marinated meat products.
Less salt, less oil, sugar control wine
Key recommendation:
Cultivate light eating habits, eat less salt and fried foods. Adults do not consume more than 6g of salt a day and cook 25~30g of oil a day.
Control the intake of added sugar, daily intake no more than 50g, preferably below 25g.
Daily intake of trans fatty acids does not exceed 2 g.
Drink plenty of water, adults 7-8 cups (1500-1700ml) a day, to promote drinking boiled water and tea; do not drink or drink sugary drinks.
Children, teenagers, pregnant women and nursing mothers should not drink alcohol. Adults, such as drinking alcohol, men drink alcohol for a day does not exceed 25g, women do not exceed 15g.
Eliminating waste and creating new food
Key recommendation:
Cherish food, prepare meals as needed, and promote meal sharing without wasting.
Choose fresh and healthy foods and proper cooking methods.
Prepare raw and cooked foods separately, cooked foods must be heated thoroughly.
Learn to read food labels and choose foods properly.
More to go home to eat, enjoy food and affection.
Inherit the fine culture, and develop a new style of civilization.
Chinese residents' dietary status
Yang Yuexin, chairman of the China Nutrition Society, pointed out that the residents' dietary structure in China still has unreasonable phenomena. The consumption of beans and milk is still low, and the amount of fat intake is too much. The problem of malnutrition still exists in some areas, and the problem of overweight and obesity is highlighted. The chronic diseases associated with dietary nutrition have become increasingly serious threats to the health of our residents.
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