What to eat? How to eat? Come in and learn!
Written by | Bai Jiaying
Source | "Medical Community" public account
"The people take food as the sky", eating is the basic behavior of maintaining life, which can make the health state more durable, how to eat scientifically, reasonably but with great attention. After 6 years, the fifth edition of the Dietary Guidelines for Chinese Residents (2022) was released.
Let's take a look at what the official Chinese "Eating Guide" says.
Follow the 8 basic guidelines
This edition of the guide has 8 basic guidelines, and the red part is updated
"How to eat" landing version
What updates are made to the Dietary Guidelines for Chinese Residents (2022) compared to the Dietary Guidelines for Chinese Residents (2016)?
▌ "Food is diverse, cereal-based" is updated to "Food is diverse, reasonable collocation"
The 2022 edition of the guidelines still adheres to a balanced dietary pattern based on cereals, consuming 200 to 300 g of cereals per day, including 50 to 150 g of whole grains and miscellaneous beans; and 50 to 100 g of potatoes.
"Reasonable collocation" means that the daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, and legumes. The average intake of more than 12 foods per day and more than 25 per week.
▌ Add "Whole Valley" to the original basis
The 2022 edition of the guidelines places "whole grains" as an important part of a balanced diet in addition to fruits and vegetables and dairy products. It also emphasizes the need to eat whole grains and soybean products frequently, and eat nuts in moderation.
For vegetable and fruit intake, the 2022 edition of the guidelines recommends that there are vegetables in the meal, to ensure that the daily intake of not less than 300g of fresh vegetables, dark vegetables should account for 1/2; eat fruits every day, to ensure that the daily intake of 200 ~ 350g of fresh fruits, fruit juice can not replace fresh fruits. In terms of dairy products, this edition of the guidelines recommends eating a wide variety of dairy products, with an intake equivalent to more than 300 ml of liquid milk per day.
▌ Added "Eat regularly, drink plenty of water"
In terms of regular eating, the 2022 edition of the guide recommends: reasonable arrangement of three meals a day, regular and quantitative, no missing meals, eat breakfast every day; regular eating, moderate diet, no overeating, no picky eating, not overdrawing.
In terms of adequate water intake, it is recommended: a small amount of 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. Drink white water or tea, drink less or no sugary drinks, and replace white water with no drinks.
▌ Added "can cook will choose, will read the label"
The 2022 edition of the guide recommends: Healthy diet planning should be done at all stages of life; know food, choose fresh, nutrient-dense foods; learn to read food labels, choose pre-packaged foods reasonably; learn to cook, inherit traditional diets, enjoy the natural taste of food; eat out, do not forget the right amount and balance.
▌ Emphasize "public chopsticks to divide meals"
The 2022 edition of the guidelines recommends that food preparation be separated from raw and cooked food, and that the secondary heating of cooked food should be heated; pay attention to hygiene, starting from the chopsticks for meal sharing; cherish food, prepare meals on demand, advocate that meals are not wasted; and be a practitioner of sustainable food system development. In addition, this edition of the guide also emphasizes the choice of fresh and hygienic food, not eating wild animals.
▌ The two versions of the guide are similar
Eat and move in balance and weigh healthily
People of all ages should be physically active every day to maintain a healthy weight.
Don't overeat to 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 6000 steps per day.
Encourage appropriate high-intensity aerobic exercise and strengthen resistance exercise 2 to 3 days a week.
Reduce your sedentary time and get up and move every hour.
Eat fish, poultry, eggs, and lean meat in moderation
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 deeply processed meat products.
Eggs are rich in nutrients, and eat eggs without discarding egg yolks.
Prefer fish and eat less fatty, smoked and cured meat products.
Less salt and less oil, sugar control and wine limit
Develop 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 2 g.
Skip or drink fewer sugary drinks.
Children and adolescents, pregnant women, nursing mothers, and people with chronic diseases should not drink alcohol. Adults who drink alcohol do not exceed 15g of alcohol in a day.
Food guide graphics with Chinese cultural characteristics
The dietary pattern suitable for Chinese can be visualized in the form of a "dietary pagoda".
Dietary Guidelines for Chinese Residents (2022) Dietary Pagoda
Since 1997, the balanced diet system of Chinese residents has been presented using this unique Chinese cultural pattern.
Compared with the Dietary Guidelines for Chinese Residents (2016), the Dietary Guidelines for Chinese Residents (2022) have fine-tuned the recommended intake of dietary pagodas. The latest guidelines further limit salt intake to less than 5 g from the original <6 g, and increase milk and dairy intake, while animal foods are combined into 120-200 g, cereals and potatoes to be balanced.
Two editions of the guidelines Dietary Pagoda recommend fine-tuning intake
In addition, the new version of the guide also improves the graphics of dietary plates, making scientific and reasonable diets more visual and modern, and creating an important symbol of a national nutrition communication and education strategy.
Chinese residents balance the meal plate
Dietary guidelines for special populations
In order to provide guidance on the specific problems of special groups, this edition of the guidelines has specifically formulated supplementary instructions for 9 specific groups, including pregnant women, nursing mothers, infants and young children aged 0-6 months, infants and young children aged 7-24 months, children aged 3-6 years, adolescents aged 7-17 years, the elderly, the elderly, and vegetarian groups.
In addition to infants and young children under 24 months of age and vegetarian groups, other groups need to be applied in conjunction with the eight principles of dietary balance.
Resources:
[1]http://dg.cnsoc.org/article/04/x8zaxCk7QQ2wXw9UnNXJ_A.html
Source: Medical community
Editor-in-charge: Zheng Huaju
Proofreader: Zang Hengjia