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Too long to look at
According to the National Bureau of Statistics's "China Statistical Yearbook 2021", the consumption of potatoes and milk by Chinese residents is far lower than the recommended consumption.
Two days ago, the National Bureau of Statistics released a new statistical yearbook.
As a dietitian, I am most concerned about how everyone eats, so I first looked at the statistics of the annual per capita consumption of various foods in our country, and made a comparison with the recommendation of the dietary guide to see what everyone ate too much and what they ate less.
Of course, this data certainly can not fully represent how much we actually eat, after all, there is a problem of waste, the difference in processing methods, and the individual difference is also very large, specifically depends on the data of the diet survey, but it can also reflect the change trend of everyone's dietary structure from the side.
Let's take a look
Everybody eats
Getting better and better
Source: National Bureau of Statistics 2021 Statistical Yearbook
Overall, everyone is eating better and better, and from 2014 to 2020, the consumption of potatoes, legumes, vegetables, eggs and fruits is gradually rising.
Inside the meat, the consumption of pork is slowly declining, while the consumption of relatively healthier poultry meat and aquatic products is rising, which shows that everyone attaches more importance to health.
What if compared to the recommended amount in the Dietary Guidelines for Chinese Residents? I made a table
The consumption of vegetables is about to reach the minimum of the recommended amount, the beans are basically up to standard, and aquatic products will meet the standard. Egg consumption has not yet reached the recommended amount equivalent to 1 egg a day, but it is also fast.
There are still a few foods that are still a bit large in size and the recommended amount, so let's focus on it.
These two things
Eat too little!
Potatoes: Far from enough
Potatoes refer to those edible rhizome crops, the main common sweet potatoes, purple potatoes, potatoes, taro, yams these are all potatoes.
Dietary guidelines recommend a daily intake of 250 to 400 g of cereals and potatoes, of which 50 to 150 g of whole grains and mixed beans, and 50 to 150 g of potatoes. That is to say, the proportion of raw weight of potatoes in the entire staple food part is about 1/5 to 1/4.
Looking at the per capita annual consumption, the total amount of staple foods eaten by everyone is reasonable, but potatoes account for only 2%, which is less than 10% of the recommended amount.
Potatoes are rich in starch and can provide the calories that a staple food should provide. There are great benefits to using potatoes as part of the staple food:
丨 Potatoes can supplement the lack of vitamin C, B vitamins, potassium, β-carotene, etc. in the white noodles of polished rice, which greatly enhances the nutritional value;
丨 Potatoes have a high content of dietary fiber, which is stronger than rice under the same calories, and can also delay the rise of blood sugar.
Moreover, eating potatoes right is conducive to weight loss, poking potatoes old draft review
Milk: Far from enough
Another thing that everyone eats far from enough is milk, which can only reach 12%-15% of the recommended amount.
We encourage drinking 300g of milk per day, mainly for protein and calcium. Usually, in 100ml of milk, there are about 3g-4g of protein and 110mg of calcium.
The reason why calcium supplementation is always the first to think of milk, it is not unreasonable, although it is not the highest calcium density, but it is convenient to drink, and the absorption effect of calcium in milk is indeed better, protein in milk, vitamin D, etc. are positive for calcium absorption.
In particular, the insufficient intake of calcium in Chinese residents is relatively common, and it is still necessary to insist on drinking milk every day. If you don't like to drink milk, you can also choose yogurt and cheese.
What about people who are lactose intolerant?
Many people may have a bit of a lactase deficiency, but that's not to say you can't drink milk.
Most studies have shown that healthy adults can absorb calcium from dairy products even if they have lactase deficiency.
You can avoid discomfort by drinking a small number of times, just like my personal experience is to drink less than 300ml of milk slowly at a time, and the state is fine.
There is also a gap in the fruit
In addition, everyone still has not enough fruits. Fruits mainly provide us with vitamin C, potassium, magnesium and other minerals, dietary fiber, carotenoids and phenols and other antioxidant substances, the health benefits can not be underestimated.
A blockbuster study published in the world's top academic journal The Lancet in 2019 found that among the dietary problems that lead to high mortality in China, sodium is seriously exceeded, and the second is that the fruit is not eaten enough.
If it is really inconvenient and there is no condition to eat fruit, then you can also make up for it by eating more vegetables and increasing the proportion of whole grains and potatoes in staple foods.
Which fruits are better nutritious? Poke fruit old text review
Is it time to eat less meat?
If compared with the recommendations in the "Dietary Guidelines for Chinese Residents", everyone consumes a little more meat.
Because the Dietary Guidelines recommend that each person eat 40-75g of livestock meat per day, which is almost the size of a palm. Dietary guidelines in other countries around the world also recommend that the intake of these red meats in pigs, cattle and sheep should be controlled.
Why can't you overeat meat?
From the perspective of nutritional health, controlling eating meat is mainly because eating too much saturated fat in meat will increase the risk of cardiovascular disease.
Moreover, during the processing and cooking of meat, it is easy to produce a variety of carcinogens under high temperature and oil smoke.
Excessive consumption of red meat and more heme iron will increase the level of free radicals in the body and will also increase the risk of diseases of the cardiovascular system.
Isn't it time to eat less meat? I think it also depends on the specific situation.
If some people do not have the conditions or are inconvenient to eat fish, soy products, nuts, milk and other intake is not enough, the overall protein is not enough, then you still have to eat meat, you have to make up for the protein gap first.
If there is a problem of iron deficiency anemia, it is still necessary to supplement it through red meat, animal offal, and animal blood.
It is just that for people with conditions, if you want to reduce the risk of disease, it is recommended that you adjust the diet structure, eat less red meat, fish, soy products, nuts, a little more, more conducive to health.
Eat less nuts?
Another thing worth mentioning is nuts. The per capita consumption of nuts has exceeded the level of China's dietary guidelines, is it time to eat less?
Case by case.
Why is the recommended amount of nuts in China low?
China's dietary guidelines are to put nuts and soybeans together for recommended amounts, and the nutritional value of the two can be substituted for each other to a certain extent.
But considering that China itself has fewer nuts, planting conditions are not very suitable, the yield is relatively low, the price of nuts is high, and everyone is more accustomed to eating soybeans, so the amount of nuts when it is specifically divided is relatively small, and the share is given to beans.
In fact, from a health point of view, using nuts instead of some meat is very advantageous, it is not only comparable to the protein content of meat, its fat is mainly unsaturated fatty acids, healthier than the saturated fatty acids in meat.
Nuts can also supplement calcium, potassium, magnesium, zinc, selenium these mineral elements, many nuts in the calcium content is not a lot.
In addition, the dietary fiber content in nuts is actually quite high, more than a lot of fruits, vegetables, potatoes and some coarse grains.
Therefore, it is not necessarily limited to eating only 10g of nuts a day, if you eat less meat and control the total calories, it is also very healthy to eat 40g a day. For example, according to the Lancet's advice, you should eat 16 to 25g of nuts and seeds per day.
Which nuts are more nutritious? Poke nuts old text review
In short, in the new year, everyone can remind themselves to remember to eat enough potatoes, milk and fruits, and meat, especially people who love to eat big fish and meat, should control the amount of red meat, eat more fish, vegetables, and soybeans continue to insist on eating enough
Do you have any health plans for the new year?