The "Dietary Guidelines for Chinese Residents" has been updated! The last update was in 2016, and the original intention of the dietary guide is to guide more people to eat well, after all, the cost of the body is inseparable from eating.
This update highlights a more suitable way of eating Chinese – the "Oriental Healthy Diet Model" with Chinese characteristics.
Image source: Chinese nutrition industry public number
What are the changes made to the latest dietary guidelines for 2022? What does the diet that suits Chinese look like? Let's take a look.
What are the changes made to the latest dietary guidelines?
Compared to the 2016 Dietary Guidelines, the latest version of the Dietary Guidelines makes these adjustments:
The green and red fonts are adjusted content
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Image source: Do it yourself
Green font is new
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Image source: Do it yourself
It doesn't matter if you don't understand it, help you to simply draw a few key points:
Recommended salt intake continued to decline, adjusting from less than 6 grams per day to less than 5 grams per day;
Milk is recommended to drink more, from the original 300 grams to 300 ~ 500 grams, that is, drink more than 300 is good;
It is clearly stated that the meat to be eaten should contain aquatic products, and it is recommended to eat an egg every day, at least 2 times a week.
In its entirety, the Dietary Pagoda presents a diet suitable for Chinese:
Dietary Guidelines for Chinese Residents, 2022 Edition
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Image source: Chinese Residents Dietary Guidelines 2022 Edition - China Good Nutrition Public Account
Do you think the eating method on this picture is a bit similar to where?
Fresh vegetables and fruits are eaten more abundantly, and aquatic products such as fish and shrimp, soybean products and milk are often eaten, and cooking methods with less oil and less salt are also used for steaming, boiling, and white burning
This is the typical food pattern of the southeast coastal area, such as Jiangsu and Zhejiang, Shanghai, Guangdong, and Fujian (Quaqua).
Experts said that these eating habits are very good, corresponding to the residents of these areas have low incidence and mortality of hypertension and cardiovascular disease, and life expectancy is relatively high.
Therefore, the dietary guidelines propose that the dietary model in the southeast coastal area represents the mainland's "Oriental Healthy Diet Model", and it is indeed more worth promoting if one side raises people with water and soil.
However, some people may say, how do I do it when it comes to how I eat healthier every day? Don't worry, combined with the experience of the dietary pagoda and daily diet, help everyone sort out 10 dietary suggestions and learn them.
A way to eat for Chinese
You can eat like this (tutorial)
Be sure to eat staple foods and eat more whole grains.
Staple foods are not only the main source of energy supply, but also many good things that the body needs, such as protein, vitamin B, dietary fiber and so on.
However, the common polished rice white noodles lose a lot of these good things in the finishing process, so the refined carb (white rice, bread, etc.) can be appropriately reduced.
At least 1/4 of the staple foods eaten daily should be replaced with whole grains (brown rice, oats, etc.) and mixed beans (red beans and mung beans, etc.), and the simple adjustment is to replace half or at least 1/4 of a bowl of rice with whole grains and mixed beans and cook them together.
Image source: 2016 edition of the Dietary Guidelines for Chinese Residents
In addition, you should also eat potatoes, 1 to 2 pairs a day, which is about a small bowl of potatoes or half a sweet potato, which can be eaten in breakfast or with other staple foods.
Eat more different vegetables, and one pound a day is not too much.
China has a rich variety of vegetables and a variety of cooking methods, which is a great advantage in healthy eating, and it is necessary to play a greater role. Eat at least 300 grams a day, and eat one pound a day is the best.
Green leafy vegetables and dark vegetables can be eaten together, so it is better to try a meal of half a pound, that is, the amount of dishes in 2 small bowls after cooking. Common Shanghai green, the larger two have half a pound, don't be afraid to eat enough.
Image source: 2016 edition of the Dietary Guidelines for Chinese Residents
In addition, from the perspective of being friendly to blood sugar, you can eat vegetables before eating meat and rice, which can make your blood sugar more stable.
Eat more fruits with a wide variety of fruits, half a catty a day.
The fruit is sweet and sour, rich in vitamins, and you can eat seasonal fruits in a different pattern every season, and the amount of half a catty per day is almost the same.
The amount recommended by dietary guidelines between 200 and 350 grams is simply the amount of 2 fists for a small child or 1 fist for a tall boy.
One large apple is enough for 200 grams, how much should I eat other fruits? You can look at the following figure for a general reference.
A variety of fruits are eaten in different ways, with rich varieties and better nutrition
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Drink enough every day, and it is best to have one pound a day of milk.
Dairy products are rich in high-quality protein and calcium, and it is best to drink a cup of milk + a cup of yogurt a day, which is at least 300 ml of liquid milk a day.
If you can also order other dairy products, such as cheese, etc., if you have the habit of drinking coffee, you can also add a latte with milk in the middle to increase milk intake.
If there are lactose intolerant people, as soon as you drink it, you can try yogurt or directly choose lactose-free products.
Note that soy milk (and various plant milks, such as oat milk) is good, but it is not a substitute for milk.
In addition, people who love to drink milk should also hold it, more than 500 grams should pay attention to, change to degreasing or low fat is better, after all, the fat inside is also solid.
Eat meat in moderation, eating aquatic products at least 2 times a week.
The new version of the guide classifies livestock and poultry meat, aquatic products and eggs into the category of "animal foods" (120 to 200 grams per day), which is more convenient for everyone to remember, and emphasizes the priority of fish and other aquatic products as protein sources.
We eat more poultry meat every day, but from a health point of view, it is recommended not to exceed one pound per week, about no more than 70 grams per day, almost the size of a palm is the amount of a day.
Deeply processed meat products such as smoked and wax products will greatly increase the risk of stomach cancer and esophageal cancer, and it is better to eat less.
Aquatic products such as fish, shrimp, crabs and shellfish have a low fat content and contain more unsaturated fatty acids, which have a certain effect on the prevention of dyslipidemia and cardiovascular disease. It is recommended to eat at least 2 times a week, or eat a total of 300 to 500 grams.
One egg a day is no problem.
Many people think that eating egg yolks will cause us to consume too much cholesterol, and we dare not eat egg yolks when eating eggs, or even dare to eat eggs every day.
In fact, healthy people don't need to pay too much attention to their dietary cholesterol intake, and there is no evidence that eating more cholesterol can cause high blood lipids or heart disease.
As a supplement to animal meat, one egg a day is good, and the yolk is very nutritious, don't lose it.
Image source: Do it yourself
A handful of nuts a day is still to be had.
Nuts are really good in nutrition, rich in vitamin B, vitamin E, as well as protein, unsaturated fatty acids and minerals. And the nuts are also delicious, and it is convenient to eat one bite at a time.
But the fly in the ointment is that it is easy to eat more... The fat content of nuts is too high. Take the common peanut melon seeds as an example, the fat content can reach more than 40%, almost a bite of nuts and half a mouthful of oil. Let's say that the benefits cannot be lost, and the disadvantages should be avoided, so let's refrain from eating.
At present, we have not seen the latest 2022 proposals, but it is mentioned that there are 25 to 35 grams of soybeans and nuts per day, which is consistent with the 2016 version, which translates to every day, that is, shelled melon seeds are almost a bunch.
Grab a handful of melon seeds and slowly sniff
Image source: Lilac Life Research Institute
Drink plenty of water and drink enough 1500 to 1700 ml of water per day.
In fact, it is not difficult to drink enough water for a day, especially for people who want to lose weight (the adult overweight obesity rate has exceeded 50%), there is a recommended drinking method "53535", which can guarantee the amount of water for a day.
A cup of water is about 200 to 300 ml
A bottle of water is about 500 ml
Image source: Do it yourself
Of course, the most important thing is to listen to the body's words, according to the sweating situation to replenish the required water in time, do not have to be too rigid about when to drink.
In addition, you can simply judge whether you drink enough water by the color of the urine, the yellowish urine is normal, and the yellowish urine shows that your water really has not been drunk enough, so make up for it quickly.
Oil and salt reduction decrease and decrease again.
As a must for daily cooking, oil and salt are currently in a state of exceeding the standard for Chinese intake.
In the case of oil, in 2017, the Chinese Center for Disease Control and Prevention disclosed that the amount of edible oil in Chinese households was as high as 42.1 grams per person per day, and 80% of households exceeded the standard.
How much should I eat?
Reduce salt to less than 5 g/day, oil is recommended at 25 to 30 g (almost 3 scoops), and you can add small tools to your daily life, such as replacing salt with low-sodium salt, or starting to eat salt-limited spoons and oil jugs with a clear scale.
A tablespoon of oil is about 10 grams
Image source: Figureworm Creative
In addition to visible salt and oil, some dishes and snacks also require a lot of salt.
Although it is a little difficult, slowly changing will always get closer and closer to the recommended value of health, and it will be closer to health.
Wine can not be drunk without drinking, added sugar can not eat without eating.
In the dietary pagoda, you can't see alcohol and added sugar. Because from a health point of view, the optimal amount of alcohol to drink is 0, and added sugar is also a nutrient that our body does not need at all.
But considering that in real life, there is no alcohol or sugar at all, it may be a little difficult for many people.
For these two restrictive foods, the guidelines also give recommendations on the amount: the daily sugar intake is less than 50 grams, preferably reduced to less than 25 grams, and the alcohol limit has been reduced from the original 25 grams to 15 grams, that is, the amount of beer or a small glass of red wine.
But we still want to emphasize that for health, these two things can be quit.
Image source: Figureworm Creative
Finally, when we emphasize good eating patterns, the most important thing is balance.
Don't be too entangled in what you must eat or not to eat, and don't worry about whether you have eaten enough in a day, the focus is on the overall combination of reasonable, eat something.
What can be adhered to is a good eating habit, and the friends who have learned it quickly like it and forward it to your family and friends around you.
This article is reviewed by experts
Xu Minjie
Master of Nutrition
State University of New York at Buffalo
Planning and production
Curator: Murphy, April | Executive Producer: Feidi
Cover image source: Stand Cool Helo