Sister Bin, please ask us women to have a recommended intake of fruits and red meat every day?
Bin Jie Q&A:
Since you asked so, I believe you must also know that fruits and red meat are of great help to our women's health, but how much to eat? Is the more the merrier?
In fact, it is not the more the better, any food should be ingested in moderation.
01 Daily fruit intake
According to the newly promulgated Balanced Diet Pagoda (2022) for Chinese residents, the recommended daily amount of fruit for our adults is 200 to 350 grams of fresh fruit (fruit juice cannot replace fresh fruit), which is roughly equivalent to: half a papaya, 15 strawberries, two small apples the size of a fist, orange, mango, kiwi or pear, and two bananas.
Of course, from the perspective of food diversification, all kinds of fruits should be eaten, and the nutrition is more balanced, such as: half a banana + 5 strawberries + 1 small apple.
02 Daily intake of red meat
According to the color of the lean meat part of the meat, it can be divided into two kinds of red meat and white meat, livestock meat (cattle and sheep, etc.) belongs to red meat, poultry (chicken, duck, goose, etc.) and fish, shrimp, crab shellfish belong to white meat.
Red meat can supplement iron, is more friendly to women, and the general recommended intake is 300-500 grams per week or 120-200 grams per day.
Dietitian reminds
Do not use charcoal, smoke, frying and other ways when cooking, do not have a scorched paste after cooking, do not be too salty, we can enjoy these delicacies with peace of mind.
As for the topic of whether red meat is carcinogenic, Bin Jie has also given everyone science popularization before, just pay attention to:
1, processed meat is listed as a class of carcinogens, can not eat without eating.
2, red meat itself has no carcinogens, as long as the appropriate intake will not increase the risk of cancer.
About author:Wang Bin, child nutritionist, China registered dietitian, national second-level public nutritionist, national senior nutrition lecturer. Good at combining medicine with modern nutrition knowledge, focusing on the field of maternal and infant nutrition and health, teaching you to feed your children scientifically.