The dietary guidelines for Chinese residents can be considered the most authoritative guidelines for healthy eating in Chinese. This morning, the 2022 edition of the Dietary Guidelines for Chinese Residents was released in Beijing.
What is the latest dietary guideline for Chinese residents? What are some of the important changes compared to the 2016 version?
Let's start by looking at changes in the amount of food recommended. This should be the part that everyone cares about the most.
Is the amount of staple food decreasing?
Previously, when communicating the content of the new version of the dietary guidelines with the director of the Yangshengtang program, the director asked me: "Why is the amount of staple food decreasing?" I was a little confused after listening: "The amount of staple food has not decreased!" ”
If you look closely at the new version of the dietary pagoda, you will find that the recommendation of staple foods is "200 to 300 grams of cereals", of which "whole grains and miscellaneous beans are 50 to 150 grams" and potatoes are 50 to 100 grams.
The 2016 version of the dietary pagoda is "250 to 400 grams of grain and potatoes", of which "whole grains and mixed beans are 50 to 150 grams" and potatoes are 50 to 100 grams.
As you can see, in essence, nothing has changed. It's just that the new version of the pagoda separately takes out the potatoes, so that the recommendation is more accurate and meticulous, and it is more convenient for everyone to understand and implement. Because the energy of potatoes, about only about 1/4 of the same weight of cereals Oh ~ If the grain potatoes are 400 grams, you are all eating grains, you may eat too much staple food. This revision avoids such a misunderstanding.
At the same time, the recommendation of the new version of the dietary guide is also a reminder that potatoes, whole grains and miscellaneous beans, refined grains must be eaten.
Are meat, poultry and eggs decreasing?
The new dietary guidelines recommend that fish, poultry, eggs and lean meat should be consumed in moderation, averaging 120 to 200 grams per day. It is best to eat fish twice a week or 300 to 500 grams, eggs 300 to 350 grams, livestock and poultry meat 300 to 500 grams.
In the 2016 edition, 40-75 grams of livestock and poultry meat, 40-75 grams of aquatic products, and 40-50 grams of eggs are recommended every day. If converted into 280-525 grams of livestock and poultry meat, 280-525 grams of aquatic products, and 280-350 grams of eggs per week.
Is this a comparison, is the new version of the guide 25 grams less?
In fact, it is not, but the current amount of recommendation is more concise and intuitive, so that the people can better operate. Because for the vast majority of people, 25 grams of meat will not make you feel much difference when you eat.
The new version of the guidelines places greater emphasis on the importance of fish, meat and aquatic products. The recommendation of Guideline 4 specifically states that "it is best to eat fish twice a week or 300 to 500g", emphasizing the importance of eating fish. According to the "Scientific Research Report on Dietary Guidelines for Chinese Residents 2021", less than one-third of adults can eat more than 40 grams of fish and shrimp per day, which is far from enough.
Has dairy product recommendations increased?
In the new version of the Dietary Pagoda, the recommended amount of milk and dairy products is 300-500 grams, while in the 2016 version, the recommended amount of dairy products is 300 grams.
The recommended amount of dairy products is increased to 500 grams for the needs of children, and does not require adults to eat 500 grams. However, in the key recommendations, we see that "eating a variety of dairy products, the intake is equivalent to more than 300ml of liquid milk per day", so the importance of dairy products has increased.
So what if an average adult drinks more than 500 grams of milk a day? Then it is recommended to choose some skim milk or low-fat milk.
Vegetables and fruits, nuts, soybeans, oils, etc. have not changed.
The amount of alcohol for adults is reduced to no more than 15 grams. The recommended amount of food on the dietary pagoda refers to an important part of the balanced meal, alcohol is not, so there is no such thing as on the pagoda. However, in the specific content of the new version of the dietary guidelines, the intake of alcohol has been revised.
In the 2016 edition of the Dietary Guidelines for Chinese Residents, "the daily alcohol intake for men should not exceed 25 grams, and the daily alcohol intake for women should not exceed 15 grams", while in the new version of the guidelines, the intake of men and women is no longer distinguished, and the unified amount is no more than 15 grams. It can be seen that the guide is trying to recommend that everyone drink less.
How to calculate 15 grams of alcohol, we can use the amount of drink multiplied by the degree of wine, after all, beer now has more than ten degrees of alcohol content is relatively high.
The red color in the above figure is all new to the new version of the dietary guidelines. I think it's easy for you to see what's added.
For example, the emphasis on "reasonable mixing", such as the recommendation of "whole grains" with more emphasis. The entry of "can cook and choose, will read the label", it is recommended that everyone should know the food, cook food reasonably, choose healthy food, especially learn to read the nutrition label. At the same time, it emphasizes the content of "public chopsticks to divide meals" and "eat regularly and drink enough water".
Perhaps for the "regular meal", some small partners will have a little doubt. In recent years, fasting, digging valleys, not eating dinner... A variety of novel ways of eating irregularly emerge in an endless stream, and this "regular meal" is proposed in a timely manner in response to these phenomena.
The so-called "regular meal" refers to the three meals between 4 to 6 hours, and the three meal times are relatively fixed. Meal times should be appropriate, too short and too long is not good.
The meal time is too short, affecting food digestion; the time is too long, it is easy to ingest excess food, breakfast time is 15 to 20 minutes, lunch and dinner 20 to 30 minutes is appropriate.
Core guidelines for dietary guidelines for Chinese residents (2022).
Criterion 1 Food is diverse and reasonable
Guideline 2 Eat and move in balance and weigh healthily
Guideline 3: Eat more fruits and vegetables, milk, whole grains, and soybeans
Guideline 4: Eat fish, poultry, eggs, and lean meat in moderation
Guideline 5 Less salt and less oil, sugar control and wine limit
Guideline 6 Eat regularly and drink plenty of water
Criterion 7: I can cook and choose, and I can read labels
Guideline 8 Divide meals with chopsticks and eliminate waste
Under each criterion, there is a corresponding core recommendation
Criterion 1 Food is diverse and reasonable
Core Recommendation:
● Adhere to a balanced dietary pattern based on cereals.
● Daily meals should include cereals and potatoes, vegetables and fruits, livestock, fish, eggs and milk, and legumes.
● An average daily intake of more than 12 kinds of food, more than 25 kinds of weekly, reasonable combination.
● Daily intake of cereals is 200 to 300 g, including 50 to 150 g of whole grains and miscellaneous beans, and 50 to 100 g of potatoes.
Guideline 2 Eat and move in balance and weigh healthily
Core Recommendation:
● People of all ages should be physically active every day to maintain a healthy weight.
● Do not overeat and maintain energy balance.
● Adhere to daily physical activity, at least 5 days a week, moderate intensity physical activity, accumulating more than 150 minutes; active physical activity is preferably 6 000 steps per day.
● Encourage appropriate high-intensity aerobic exercise and strengthen resistance exercise, 2 to 3 days a week.
● Reduce sedentary time and get up and move every hour.
Guideline 3: Eat more fruits and vegetables, milk, whole grains, and soybeans
Core Recommendation:
● Fruits and vegetables, whole grains and dairy products are important components of a balanced diet.
● There are vegetables in the meal, and the daily intake of fresh vegetables is not less than 300g, and dark vegetables should account for 1/2.
● Eat fruit every day, ensure the intake of 200 ~ 350g of fresh fruit per day, juice can not replace fresh fruit.
● Eat a variety of dairy products, the intake is equivalent to more than 300 ml of liquid milk per day.
● Eat whole grains, soy products often, and eat nuts in moderation.
Guideline 4: Eat fish, poultry, eggs, and lean meat in moderation
Core Recommendation:
● Fish, poultry, eggs and lean meat intake should be moderate, an average of 120 to 200g per day.
● It is best to eat fish twice a week or 300 to 500g, eggs 300 to 350g, livestock and poultry meat 300 to 500g.
● Eat less deep-processed meat products.
● Eggs are rich in nutrients, eat eggs without discarding egg yolks.
● Prefer fish and eat less fatty, smoked and cured meat products.
Guideline 5 Less salt and less oil, sugar control and wine limit
Core Recommendation:
● Cultivate a light diet and eat less high-salt and fried foods. Adults should consume no more than 5g of table salt and 25 to 30g of cooking oil per day.
● Control the intake of added sugars, no more than 50g per day, preferably below 25g.
● The daily intake of trans fatty acids should not exceed 2g.
● Do not drink or drink less sugary drinks.
● Children and adolescents, pregnant women, nursing mothers, and patients with chronic diseases should not drink alcohol. Adults who drink alcohol do not exceed 15g of alcohol in a day.
Guideline 6 Eat regularly and drink plenty of water
Core Recommendation:
● Reasonable arrangement of three meals a day, regular and quantitative, no missed meals, eat breakfast every day.
● Eat regularly, eat moderately, do not overeat, do not eat picky, and do not over-diet.
● Drink plenty of water, in small amounts and many times. In mild climate conditions, adult men with low levels of physical activity drink 1700 ml of water per day, and adult women drink 1500 ml of water per day.
● It is recommended to drink white water or tea, drink less or no sugary drinks, and replace white water with drinks.
Criterion 7: I can cook and choose, and I can read labels
Core Recommendation:
● Healthy diet planning should be done at all stages of life.
● Know food and choose foods that are fresh and high in nutrient density.
● Learn to read food labels and choose prepackaged foods reasonably.
● Learn to cook, inherit traditional food, and enjoy the natural taste of food.
● Eat out, do not forget the right amount and balance.
Guideline 8 Divide meals with chopsticks and eliminate waste
Core Recommendation:
● Choose fresh and hygienic food and do not eat wild animals.
● Food preparation raw and cooked separately, cooked food secondary heating to be hot through.
● Pay attention to hygiene, starting from the chopsticks of the meal.
● Cherish food, prepare meals on demand, and advocate that meals are not wasted.
● Be a practitioner of sustainable food system development.
The "Dietary Guidelines for Chinese Residents 2022" also has many highlights, such as proposing an oriental healthy diet model, proposing dietary guidelines for special groups such as the elderly... Due to space limitations, this article is written here. Later, we will continue to make a detailed interpretation of the content of the "Dietary Guidelines for Chinese Residents 2022", please continue to pay attention to ~
PS: From 2020 to 2022, I had the privilege of participating in the secretarial work of compiling the new version of the Dietary Guide for Chinese Residents, and did some "miscellaneous" work. In this process, I personally experienced the rigor and professionalism of the experts of the dietary guideline writing team in their work, and sincerely expressed my high respect to the experts involved in the preparation!
Wu Jia
Well-known popular science author
Registered Dietitian
Master of Science in Nutrition and Food Safety
- Representative of the first "China Nutrition 30 Forum" registered dietitians
- For many years, he has served as a nutrition guest of CCTV, Beijing Tv, Beijing Radio and other nutrition guests
- Author of the first children's nutrition science fiction in China, "The Adventures of the Pagoda - Nutritionist Mother's Food Education Science Book for Children", Douban score 9.1; "Nutrition Dictionary Written by Nutritionist Mothers to Children"
- Participated in the compilation of popular nutrition books such as "Nutrition Bible" and "Don't Let Food Hurt You"
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