Introduction: "The people take food as the sky", eating is not only the most basic behavior to maintain life, eating scientifically and reasonably can maintain good nutrition, prevent the occurrence of chronic diseases, and make the health more durable. Scientific diet is a complex science, and "what to eat and how to eat" has become a daily problem for many people.
On April 26, 2022, the Chinese Nutrition Society officially released the "Dietary Guidelines for Chinese Residents (2022)", and after 6 years, the "Eating Guidelines" of the Chinese have finally been updated! The new dietary guidelines condense the wisdom of more than 100 experts, based on the evidence of scientific research in recent years, using easy-to-understand language, the most direct guidance for the people to eat and drink what they should do, how to do more scientific, healthier.
The eight basic guidelines of the new guide
The new guidelines solemnly select 8 basic guidelines, which must be followed as a reasonable diet for healthy people over 2 years old. The practical ability of dietary patterns, dietary hygiene, meal rules, drinking water and food selection, and cooking was emphasized. Compared with the Dietary Guidelines for Chinese Residents (2016), the Dietary Guidelines for Chinese Residents (2022) have been revised in the following four aspects:
Amendment 1: "Food is diverse, cereal-based" was updated to "Food is diverse and reasonable";
Amendment 2: Add "whole grain" to the original to emphasize the importance of cereals;
Modification 3:: Add 6 and 7 new articles, emphasizing the importance of regular eating, adequate drinking, and cooking;
Amendment 4: Emphasize "dividing chopsticks and dividing meals" and advocate civilized dining.
Guidelines for nutritious meals
According to the interpretation document of the Dietary Guidelines for Chinese Residents 2022, the eight guidelines for balanced diets are implemented as follows:
Chinese residents balance the diet pagoda
The Chinese Food Guide Pagoda (hereinafter referred to as the "Pagoda") is based on the guidelines and core recommendations of the Dietary Guidelines for Chinese Residents (2022), which translates the principles of balanced diet into a graphical representation of the quantity and proportion of various types of foods.
The figurative combination of the Balanced Diet Pagoda for Chinese residents follows the principle of balanced diet and reflects the ideal basic food composition in nutrition. The pagoda is divided into 5 floors, and the size of each layer is different, reflecting the five major types of food and the amount of food. The five major food categories include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts, and cooking oil and salt. The amount of food is designed according to different energy requirements levels, and the text annotations next to the pagoda indicate the recommended range of various types of food intake per adult per day for a period of time at the energy demand level of 1600 to 2400 kcal.
The first layer: cereals and potatoes
Potatoes are the main source of dietary energy (carbohydrates provide 50% to 65% of total energy) and are a good source of a variety of micronutrients and dietary fiber.
Cereals include wheat, rice, corn, sorghum, etc. and their products, such as rice, steamed buns, flapjacks, bread, biscuits, cereals, etc. It is recommended that adults consume 200 to 300g of cereals per person per day, including 50 to 150g of whole grains and miscellaneous beans; in addition, potatoes 50 to 100g, from the energy point of view, equivalent to 15 to 35g of rice.
The second layer: vegetables and fruits
Fruits and vegetables are two types of foods that are encouraged in dietary guidelines. Fruits and vegetables are good sources of dietary fiber, micronutrients and phytochemicals. Fruits are diverse, including kernels, berries, stone fruits, citrus, melons and tropical fruits. It is recommended to eat fresh fruit, and when the supply of fresh fruit is insufficient, you can choose some dried fruit products with low sugar content and pure fruit juice.
At the energy requirement level of 1600 to 2400 kcal, it is recommended that adults consume at least 300 g of vegetables and 200 to 350 g of fruit per day.
The third layer: fish, poultry, meat, eggs and other animal foods
Animal foods such as fish, poultry, meat, and eggs are foods recommended by dietary guidelines, and it is recommended that the daily intake of fish, poultry, meat, and eggs totals 120 to 200g. Fresh animal foods are a good source of high-quality protein, fat and fat-soluble vitamins, and it is recommended that the daily intake of livestock and poultry meat be 40 to 75g, and eat less processed meat products. Foods such as fish, shrimp, crab and shellfish are rich in high-quality protein, lipids, vitamins and minerals, and the recommended daily intake is 40 to 75g. It is recommended to have 1 egg per day (equivalent to about 50g), and eat eggs without discarding egg yolks.
Layer 4: Milk, soy and tree nuts
Milk and legumes are foods that encourage increased intake. Milk, soy and nuts are good sources of protein and calcium with a high nutrient density. Soybeans include soybeans, black beans, green beans, and its common products such as tofu, soy milk, dried tofu and thousand sheets. Tree nuts include peanuts, sunflower seeds, walnuts, almonds, hazelnuts, and more
Daily intake of soy and nuts is recommended at 25 to 35 g and dairy 300 g.
Fifth layer: cooking oil and salt
Oil and salt are essential as a cooking seasoning, but it is recommended to use as little as possible. The amount of salt used by mainland residents is generally high, salt is closely related to hypertension, and limiting salt intake is a long-term action goal of the mainland. Cooking oils need to be limited to meet the recommended amounts of other foods in a balanced meal pattern. Cooking oil includes a variety of animal and vegetable oils, vegetable oils such as peanut oil, soybean oil, rapeseed oil, sunflower oil, etc., animal oil such as lard, butter, butter, etc. Cooking oil should also be diversified, and the types should be changed frequently to meet the needs of the human body for various fatty acids.
It is recommended that adults average no more than 25 to 30 g of cooking oil per day and no more than 5 g of salt intake. According to the recommendations of DRIs, the dietary fat energy supply ratio of 1-3 years old should account for 35% of the total dietary energy; people over 4 years old should account for 20% to 30%. In addition, alcohol and added sugar are not the basic foods of dietary composition, and should be avoided when used in cooking and when consumed alone.
Tidy up | Luna
Typography | Luna
End
Resources:
[1] The Dietary Guidelines for Chinese Residents 2022 help you make it clear what you eat and drink
http://dg.cnsoc.org/article/04/x8zaxCk7QQ2wXw9UnNXJ_A.html
[2] Revised and analyzed by the Pagoda of Balanced Diet for Chinese Residents (2022).
http://dg.cnsoc.org/article/04/RMAbPdrjQ6CGWTwmo62hQg.html
[3] Dietary Guidelines for Chinese Residents 2022 Edition