As the saying goes, "the people take food as the sky", after 6 years, the "Dietary Guidelines for Chinese Residents" was finally revised again. On April 26, 2022, the Chinese Nutrition Society held a press conference in Beijing, at which the Dietary Guidelines for Chinese Residents (2022) (hereinafter referred to as the "Guidelines") were released.
(Source: Chinese Nutrition Society)
It is reported that the latest version of the "Guide" was revised by nearly 100 experts in nearly 3 years on the basis of full investigation of the changes in dietary structure and nutritional health status of mainland residents in recent years, based on the principles of nutrition science and the latest scientific evidence, combined with the relevant requirements of the current normalization of epidemic prevention and control and the prevention and control of catering waste.
How has the 2022 Edition of the Guide changed compared to the 2016 Edition? According to the Guidelines, how do we eat healthier in life?
Changes in the Pagoda of Balanced Diet for Chinese Residents
(Source: Do it yourself)
The above figure compares the changes in 2016 and 2022 of the Balanced Diet Pagoda for Chinese residents, and first of all, it can be seen that the Guidelines have stricter requirements for salt control.
Generally adults can maintain basic physiological needs by ingesting 3 grams of salt per day, and excessive intake of salt can cause many health problems, such as high blood pressure, osteoporosis and even stomach cancer and other diseases.
However, according to a meta-analysis published in the Journal of the American Heart Association in 2019, in the past 40 years, Chinese adults have eaten an average of 10 grams of salt per day, children aged 3 to 6 have a per capita salt intake of 5 grams per day, and 6- to 16-year-olds have a per capita daily salt intake of nearly 9 grams.
People of all ages on the mainland are "among the best" in eating salt.
Correspondingly, the prevalence of hypertension among adults over the age of 18 in mainland China is as high as 23.2%, and the total number of hypertension is 244 million, that is, on average, 1 in 4 people has hypertension.
In fact, the World Health Organization and the Healthy China Action Plan (2019-2030) have recommended that the per capita daily salt intake should not be higher than 5 grams (equivalent to no more than one beer cap). The "Dietary Guidelines for Chinese Residents (2022)" is a synchronous data.
In order to control sodium intake, we can try to choose high potassium and low sodium salt in life, use a small spoon to put salt when cooking, do it in mind, and pay attention to reducing the addition of high-sodium condiments.
Secondly, the guidelines have increased the amount of milk and dairy products recommended.
Milk foods are not only rich in protein, calcium, but also an important source of phosphorus, potassium, magnesium, vitamin A, vitamin D, vitamin B2 and other nutrients, and the Dietary Guidelines for Chinese Residents (2016) have recommended that residents drink 300g of milk per person per day.
But for children or people over 50 years old, drinking 300g of milk per day is not enough, so the "Guide" increased the original 300g to 300-500g.
In the choice of milk, pasteurized milk, room temperature milk, restorative milk, milk powder are good, how convenient how to come, yogurt can also be, but pay attention to add sugar content, and breakfast milk, red date milk, oat milk, etc. are actually not milk.
When we choose dairy products, we should pay attention to the ingredient list and the nutritional composition list, if the first place in the ingredient list is not milk, but water, and the protein content is not even 1%, white sugar, sucrose and other rankings are relatively high, that can only be regarded as a beverage, you can call it "fake milk".
In addition, the Dietary Guidelines for Chinese Residents (2022) combine poultry meat, aquatic products, and eggs as animal foods, emphasizing the need to eat aquatic products twice a week.
In terms of staple foods, the separation of cereals and potatoes emphasized the importance of whole grains.
Balanced dietary guidelines change
In addition, with regard to the guidelines for a balanced diet, the Guidelines have increased from 6 in 2016 to 8 in 2022
(Source: Do it yourself)
The above changes are mainly aimed at the acceleration of the pace of life to make three meals irregular, order takeaway or eat out of the situation increase and other eating behaviors, the "Guide" proposes that regular eating is the premise of achieving a reasonable diet, should be reasonably arranged three meals a day, regular and quantitative, diet is moderate.
The interval between meals is 4-6 hours, the breakfast meal time is 15-20 minutes, and the lunch and dinner meal time is 20-30 minutes. The energy provided by breakfast should account for 25%-30% of the total energy of the whole day, 30%-40% for lunch and 30%-35% for dinner.
For the case of 2/3 of the mainland's residents not drinking enough water per day, the Guidelines recommend drinking sufficient water, a small number of times, under mild climatic conditions, low physical activity levels of adult men drink 1700ml of water per day, and adult women drink 1500ml of water per day. It is recommended to drink white water and tea, drink less or no sugary drinks, and replace white water with no drinks.
When purchasing goods, you should also learn to read the label, choose food through the ingredient list and the nutrition ingredient list, and pay attention to the labels of "high calcium", "low fat" and "increase dietary fiber".
The dietary guidelines also place special emphasis on "public chopsticks to divide meals". The COVID-19 pandemic reminds us to pay attention to public health and personal hygiene and promote a healthy and civilized lifestyle.
(Source: Figureworm Creative)
For the current situation that people are generally relatively over-energy but lack of micronutrients, the Guide recommends that it is necessary to understand the nutrient density of food, in general, colorful fresh fruits and vegetables, lean meats, eggs, whole grains are foods with high nutrient density, less choice of "blank energy" foods such as candy, fried gluten, etc.; the use of seasonal, local food resources, fresh ingredients can maximize the retention of nutrition.
In short, following the latest version of the "Guide" advice, it is a little difficult to insist on exercising, and it is not simple to eat a "good meal"?
Edit: Dr. Spring Rain
bibliography:
Wen Jinghua. How to eat healthier? Dietary guidelines for Chinese residents give answers[N]. Xinhua Daily Telegraph, 2022-04-27(003).
[2] Dietary Guidelines for Chinese Residents (2022)