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Two pictures to see what changes have been made in the new version of the 2022 Dietary Guide (there is a lottery at the end of the lottery to send 20 copies!). ）
For a detailed interpretation, see the main text~
To say that the biggest thing in the nutrition industry today is that the "Dietary Guidelines for Chinese Residents (2022)" compiled by the Chinese Nutrition Society has finally come out!
This is another update after the 2016 version, and it can be described as ill-fated, it took more than a year to finally release...
I watched the press conference this morning while lining up to do nucleic acid.
Let me help you analyze and analyze to see what changes have occurred in the new version and the old content.
Increase in core recommendations
The 2016 edition of the guidelines for generally healthy people over the age of two is 6 recommendations, and the 2022 edition has changed to 8.
Mainly, the two articles of "eat regularly, drink enough water" and "will cook will choose to see the label" have been added.
This is mainly aimed at the changes in everyone's eating habits over the years, such as irregular eating, as well as suggestions given after eating out and taking out more.
Emphasis on whole grains
This time, it is also specially supplemented by eating more whole grains, whole grains will have more protein, vitamins, minerals and dietary fiber, as well as some health-promoting plant compounds, and there is a lot of epidemiological evidence of whole grains.
How to guarantee whole grains? At least one meal of the day may be considered for some staple food with whole grain beans.
breakfast
The most convenient is oatmeal, ready-to-eat cereal directly added to cold milk or yogurt can be eaten, even if it needs to be boiled cereal, you only need to add milk to the microwave for 2 minutes. If you have a rice cooker, soy milk machine, etc. at home, you can also make an appointment the night before, cook some millet porridge, miscellaneous soy milk and the like, and you can also eat a whole grain breakfast very quickly.
dinner
If dinner can be cooked at home, you can eat brown rice, multigrain rice, etc. with the whole family.
Whole grains such as black rice, brown rice, millet, quinoa, and mung beans are also very convenient to cook, and they can be cooked directly with rice.
But if you want to red beans, barley and other grains with a relatively hard texture, you can soak them in the refrigerator before you go out. Even now there are some better rice cookers, cooked directly in the multigrain mode, and the red beans can be boiled soft without brewing in advance.
In addition, such as boiling corn, roasted sweet potatoes, steamed multigrain steamed buns, these are also good choices. They can be used as a staple meal or served with white rice.
The amount of food recommendations is fine-tuned
1 Salt is further limited to less than 5 g
For example, salt was originally recommended to be controlled within 6g, but now it has become 5g. The main reason for this is that it is in line with the goals of the Healthy China Initiative and the "Three Minus Three Health" Initiative, and is adjusted to the WHO standards.
I used to be a special expert of the WHO salt reduction project, when it was promoted in China was 6 grams, in fact, taking into account the actual situation of Chinese residents, in fact, only 20% of people can do less than 5g, the average amount of salt eaten by everyone is 10 grams, or more limit salt.
At this press conference, Yang Yuexin, chairman of the Chinese Nutrition Society, quoted a paper published by The Lancet in 2019 to show that China eats too much salt in its diet, and the largest country with the greatest increase in the risk of cancer and cardiovascular disease caused by unbalanced diet is China.
In fact, I had introduced the paper in detail when it first came out, and it is also very valuable to see it now.
How to control salt?
Salt reduction essentially depends on making the taste lighter, eating less processed foods, paying attention to tasting more of the fundamental taste of food, and gradually reducing the use of salt on a daily basis.
There are also some small tricks, such as using some natural ingredients and spices to increase the taste and enrich the taste. For example, tomatoes, mushrooms, onions, peppers, garlic, green onions...
In addition, you can choose seasonings such as low-sodium salt and salt-reduced soy sauce.
2 Milk volume increased
This time, the dairy products have been changed from the original 300g to 300-500g.
Speaking of which, I really have to admire myself, my advice for the past decade has been the same as the latest version of the advice today...
I used to suggest that everyone can really drink 500g of milk if you have the conditions, but if you want to drink more, you should choose low-fat or skim milk, and as a result, I have stood up and been scolded in everyone's debate about milk several times...
The advice for the new guide now is exactly the same as mine!
How to guarantee milk?
Dairy products include not only liquid milk, but also yogurt, cheese, etc., the simplest is to drink a cup of milk for breakfast, add a cup of yogurt at noon or in the afternoon, or a few slices of cheese.
As for how to convert the amount, you can convert the same amount of protein according to different products, such as 100g of milk can be converted into about 10g of cheese, 12.5g of milk powder, and almost the same amount of yogurt.
3 Animal foods combined into 120-200 g
This is just the original split of the recommended amount and merged together, in order to facilitate everyone to match the meal, eggs, aquatic products, red meat and white meat are grouped together, easy to calculate and remember, this I can also understand.
You can look at my dietary diary mini program, which I put together meat, because I think it's not realistic to actually split it up and record it into dozens of grams every day.
In addition, I have repeatedly stressed that it is more appropriate to eat an egg at least 2 times a week for aquatic products at least 2 times a week.
When it comes to eggs, many people may think of the topic of cholesterol.
cholesterol
This time the dietary guidelines also remind that for a healthy person, there is no need to consider cholesterol intake. But if you really have a disease, such as a high blood lipid situation, then cholesterol still has to be limited, not as many people have said in the past few years, as if eggs can be eaten in unlimited quantities.
4 Cereal potatoes disassembled
This piece of cereal and potatoes, a fierce look at you may feel a difference (hey, staple food less?). But no, in fact, there is no difference in the total amount, but the original cereals and potatoes were listed together, and the total recommended amount was 250-400g, and this time the potatoes were split.
More explicit reminders of cereals are 200-300g, of which whole grains or mixed beans should be 50-150g, in addition to cereals, and then eat 50-100g potatoes, more special recommendations are this.
Potato foods are common sweet potatoes, potatoes, taro, yams, on the one hand, they accumulate a lot of starch, can supplement calories, can be eaten as a staple food, on the other hand, it can also supplement the lack of vitamin C, B vitamins, potassium, carotene and so on in the white noodles of polished rice.
How much carb water is eaten?
Especially at the release of the dietary guidelines, Chairman Yang Yuexin also specifically mentioned some controversies over the carbohydrate energy supply ratio, citing the study on the relationship between carbohydrate energy supply ratio and health in the Lancet Public Health Sub-Journal in 2018.
Seidelmann, Sara B et al. “Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis.” The Lancet. Public health vol. 3,9 (2018): e419-e428.
In many population cohort studies and observational studies, it will be found that the carbohydrate energy supply ratio of 50%-60% is a relatively balanced amount, and if it is less than 40% or higher than 70%, it will increase mortality, showing a U-shaped relationship.
Speaking of this, I can't help but sigh, after the study came out, I also wrote an article to interpret it very seriously, and I denounced a lot of misunderstandings about recommending very low-carbon water for healthy people, and I felt that I was awesome.
alcohol
Alcohol is not written on the dietary pagoda, but in fact this time there is a further restriction on alcohol. Previously, it was 25g a day for men and 15g for women, but now it is recommended to limit it to less than 15g (pure alcohol) a day, regardless of gender.
I started my nutrition major in 2005, and I first started learning the 90s version of the dietary guidelines, and when I graduated, I began to use the 2007 version of the dietary guidelines, and then went through the previous version of the dietary guidelines. So in fact, I am particularly touched by the changes in alcohol and sugar intake in various versions of the dietary guidelines.
It should be emphasized that drinking alcohol has no health benefits at all, there is no such thing as "drinking a little" or "drinking a little is good for the heart", it does not have a suitable intake at all. As for why someone asks why it is still written to limit alcohol instead of quitting alcohol, or considering the actual situation, it is too difficult for everyone to quit drinking, and people who have the conditions to quit alcohol of course recommend quitting alcohol, if you really want to drink, then you must also consider this limit to reduce the risk as much as possible.
The importance of weight
In the guidelines of 20 years ago, the content related to weight was in the middle position, and in the recent two versions of the dietary guidelines, the weight-related recommendations were advanced to the position of the second one, and more attention was paid to it, because the situation of overweight and obesity in this era was too serious.
When I was studying nutrition, only Beijing overweight and obesity rate in the country can reach 40%, and now the domestic overweight and obese population has accounted for 50% of adults, it can be seen that weight control is very important, control total calories is very important, we must pay attention to eating and moving balance.
The meaning of movement
It's not just about losing weight
In the new dietary guidelines, there are more suggestions for exercise:
At least 5 days of moderate physical activity per week should be guaranteed, accumulating 150 minutes, active physical activity is more than 6,000 steps per day, encouraging high-intensity aerobic exercise, strengthening resistance exercise, at least 2 to 3 days a week, and reducing sedentary time, every hour to get up and move.
Although this advice is not much different from the previous version, this time it is based on a lot of scientific evidence on the health effects of exercise. The significance of exercise is not only weight loss, strong evidence shows that exercise is good for reducing the risk of a variety of chronic diseases, including high blood pressure, diabetes, cardiovascular disease, and some cancers, and even includes relieving mental stress, improving sleep quality, for improving thinking ability, learning ability and judgment ability is also helpful, but also helps to reduce the risk of depression.
I remember when the last edition was launched, I was still in the system, and I participated in the seminar on dietary guidelines, and I also proposed the concept of sitting soon, not only for sitting, but also for sitting in this posture, as long as it is a static posture, even if it is standing for a long time.
Special populations
The above is an interpretation of the key changes in the 2022 dietary guidelines, which are applicable to the general population over 2 years old, in addition to the dietary guidelines also have some recommendations specifically for infants, nursing mothers, pregnant women and the elderly.
Elderly people
This time, in the face of the increase in life expectancy and the aging of the population, the dietary recommendations for the elderly over 80 years old have been added (previously only 60 years old).
The focus is on preventing malnutrition and debilitation. For example, pay attention to monitoring weight, if the BMI of the elderly is found to be less than 20, special attention should be paid to analyzing what the cause is, and through medical evaluation to avoid malnutrition.
breastfeeding
The persistence of breastfeeding this time is also clear, and it is recommended to breastfeed exclusively until at least 6 months and continue breastfeeding until 2 years of age or older. Special attention should be paid to allowing children to suck on the nipple as soon as possible and open the milk as soon as possible.
If some mothers are hesitant to eat milk powder or the like or do not want to breastfeed, it is best not to make this decision by yourself, it is recommended to consult doctors and professionals to help you make a decision, rather than judging it yourself.
My colleagues around me, as well as my own family, have insisted on exclusive breastfeeding for 6 months, and there will indeed be a lot of controversial voices around them, especially they are not based on the value judgments of parents or personal wishes, but professionally emphasize that breastfeeding should not be breastfed, which I do not agree with, and this new version of the dietary guidelines especially emphasizes this matter.
Drink
This time in the core advice also specifically mentioned the amount of water this item, in fact, there is no difference in the specific data of water intake: light physical strength adult women are guaranteed to be 1500ml, and men are guaranteed to be 1700ml.
The focus is on drinking white water, it is recommended to drink such as tea, drink less or do not drink sugary drinks, do not use drinks instead of white water, more intake of these sugars does not have any benefits, there will be various risks.
You can learn to judge whether you are dehydrated by your own urine status, urine output, and the color of your urine, which I have written about before
More content you can still buy this dietary guide book to take a look, there are many concepts, especially the new launch of a diet model based on Zhejiang, Shanghai, Jiangsu, Fujian, Guangzhou and other regions of the diet, called the Oriental Healthy Diet Model, this has been analyzed and recommended. In addition, even what is more to eat, what is to eat less have a specific explanation, how to calculate low oil, how to calculate high sugar and other terms have a quantitative analysis, so that everyone can unify their views.
So interested friends can go back and buy a book to study well, and I will also send 20 copies to everyone! Follow me, go to the main interface of my official account, send "Dietary Guide" from the dialog box, you can participate in the lottery, the results of the lottery will be announced on April 30.
Of course, if you are too lazy to read it yourself, you can also pay attention to my account, and I will continue to publish some interpretations in the future
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Edit: Xiao Hui