As the saying goes, "the people take food as the sky", eating is not only the most basic behavior to maintain life, eating scientifically and reasonably can also prevent the occurrence of chronic diseases and help health and longevity.
In order to make Chinese people eat healthier, the Chinese Nutrition Society recently released the "Dietary Guidelines for Chinese Residents (2022)". Nearly 100 experts combined the changes in dietary structure and nutritional health status of mainland residents in recent years, referred to the latest nutritional principles, and combined with the relevant requirements of the current normalization of epidemic prevention and control, revised and completed the 2022 edition of the "Guidelines".
So, what are the specific changes compared to the 2016 version? According to the new Guidelines, how to eat healthier?
1
The six principles become the eight principles
1, cereals are the mainstay, changed to reasonable collocation
More emphasis is placed on the holistic role of the dietary pattern, highlighting the importance of reasonable collocation, that is, the type and weight of food need to be rationalized.
Through meat and vegetarian collocation, thickness collocation, color and taste collocation, etc., so that protein, fat and carbohydrates provide the right proportion of energy, and intake of sufficient vitamins, minerals, etc., to meet nutritional needs, in order to achieve the purpose of promoting health.
Specifically, there are four things that need to be done:
(1) Adhere to the dietary model based on cereals.
(2) The daily diet should include cereals and potatoes, vegetables and fruits, livestock, fish, eggs and milk and legumes.
(3) An average daily intake of more than 12 kinds of food, more than 25 kinds of food per week.
(4) Consume 200 to 300g of cereals per day, including 50 to 150g of whole grains and miscellaneous beans; 50 to 100g of potatoes.
2. More emphasis on "eating more whole grains"
Adding "whole grains" to "eat more vegetables, fruits, milk, and soybeans" emphasizes the need for whole grain intake.
Compared with refined rice noodles, whole grains can provide more B vitamins, minerals, dietary fiber and other nutrients, which play an important role in reducing the risk of dietary-related diseases such as obesity, type 2 diabetes, cardiovascular disease, and tumors.
Therefore, cereal, quinoa, brown rice, buckwheat, oats, barley, etc. should be added to the diet every day.
3. Add two new points [1] Promote regular eating and adequate drinking
(1) The importance of eating regularly
Data in the past 20 years have shown that the proportion of mainland residents who eat three meals a day has declined, and the snack consumption rate has shown a significant increase trend.
However, often irregular diet will not only increase the risk of overeating, but also increase the risk of obesity and overweight; it will also affect gastrointestinal function, damage the gastrointestinal mucosa, induce gastroenteritis, gastric ulcers and other digestive diseases; and even affect the body's metabolism and insulin resistance level, increasing the incidence of type 2 diabetes...
Therefore, it is recommended that you fix the time of three meals and time it is necessary to time and ration.
(2) Water is also an important part of the diet
Surveys show that about two-thirds of the mainland's residents do not have enough water. When the body is dehydrated, the following hazards may creep in:
(1) The blood flow decreases, the amount of oxygen transported in the body is reduced, and fatigue is more likely to occur;
(2) The skin is more fragile, and wrinkles, dryness, aging, etc. appear early;
(3) Increase blood viscosity, affect blood circulation, increase the risk of thrombosis;
(4) When the intake of water is insufficient, the frequency of urination is reduced, which increases the risk of stones...
Therefore, the new version of the Guidelines advocates drinking plenty of water, active drinking, and a small number of times, and adult men with low levels of physical activity should drink 1700ml per day, and adult women should drink 1500ml per day.
At the same time, it is recommended to drink boiled water or tea, drink less or no sugary drinks.
[2] Can cook, will choose, will read the label
*Cooking is recommended to be based on light methods such as white burning, steaming, boiling, and cold mixing, and less frying and smoking.
*The most important thing in selecting ingredients is to pay attention to fresh hygiene, and try to choose foods with high nutrient density, such as eggs, salmon, shellfish, kale, etc.
* Look at the label, mainly including the ingredient list and nutrient composition list, the higher the position of the ingredients in the ingredients, the higher the content; the nutrition facts list mainly selects foods with higher protein content and lower fat and sodium content.
4 Xingxin food is still changed to public chopsticks to share meals
In response to the epidemic, the dietary guidelines 2022 also put forward new guidelines, public chopsticks to divide meals, to avoid the occurrence and spread of foodborne diseases.
2. Dietary pagoda
Fine-tuned the "recommended intake"
1, cereals and potatoes split, pay more attention to diversified collocation
Before the grain potatoes together 250-400 grams; now directly the potatoes are taken out, that is, 200 to 300g of cereals per day (including 50 to 150g of whole grains and miscellaneous beans), and it is recommended to 50 to 100g of potatoes per day.
From the perspective of total food, there is no change, but it emphasizes the thinking of "coarse grains + potatoes + miscellaneous beans", which can better enhance the awareness of the diversification of staple foods.
Common potatoes, including potatoes, yams, taro, lotus roots, etc., can replace some staple foods.
2. Emphasize aquatic products at least 2 times a week, one egg per day
The new guide combines livestock meat, aquatic products, and eggs into "animal foods", highlighting aquatic products twice a week, one egg per day.
* Chinese people eat more live meat, especially pork, while aquatic products have a lower fat content than livestock meat, and the proportion of fatty acids is better, which is more conducive to the protection of the cardiovascular system.
DHA-rich salmon, cod, perch, striped fish, mackerel, zinc and iron-rich clams, clams, oysters, and river mussels are recommended.
* Eggs are known as "whole nutrition food", and their nutritional value is also nearly perfect, containing vitamins, folic acid, choline, lecithin, as well as calcium, iron, selenium and other minerals, so one a day is necessary. Some people are concerned about their cholesterol content, and studies have shown that the nutritional benefits of eating one egg a day are much higher than the effects of their cholesterol.
3. Increase the intake of milk and dairy products
Milk and dairy products were changed from 300 g to 300-500 g.
Milk is rich in high-quality protein and calcium, and easy for the human body to digest and absorb, which can not only promote the growth and development of adolescents, but also help middle-aged and elderly people prevent osteoporosis, which is a rare "affordable tonic".
During the epidemic period, the nutrition dietary guidance for the prevention and treatment of new crown pneumonia issued by the Health Commission also mentioned the need to ensure the intake of milk for all kinds of people to improve nutrition and enhance resistance.
In addition to milk, there are also yogurt, cheese, soothing milk, milk powder to choose from.
4. Reduce salt intake
The guidelines further lowered the salt intake standard from 6 g to 5 g per day.
Studies have shown that Chinese residents eat more than 10g of salt per day per capita, and the number of people who consume salt exceeds the standard is as high as 75%! A high-salt diet increases the risk of diseases such as high blood pressure, cardiovascular disease, osteoporosis, obesity, etc. So salt control has always been key, and you can do this on a daily basis:
Daily salt control tips:
(1) Add spices such as shallots, ginger, garlic, pepper and other spices to the dishes to help cover up the light taste after low salt;
(2) Put salt before coming out of the pot, which can better retain the salty taste;
(3) Usually you can also use a salt-limited spoon;
(4) Try to choose foods labeled "low salt", "little salt" or "no salt".
3. Proposed for the first time the "Oriental Healthy Diet Model"
There are some healthy dietary patterns abroad that can significantly reduce the incidence of disease and improve the quality of life, such as: Mediterranean dietary model, Deshu dietary model, etc., and the 2022 version of the dietary guidelines for the first time proposed the "Oriental Dietary Model".
Experts analyzed and summarized the dietary patterns and health status of residents in different parts of the mainland, and found that residents in the southeast coastal area (Zhejiang, Shanghai, Jiangsu, Fujian, Guangdong) had low incidence and mortality of hypertension and cardiovascular diseases, and higher life expectancy.
Therefore, the "Oriental Healthy Diet Model" represented by the dietary model in the southeast coastal area is proposed.
Its main characteristics are light and salt, diverse food, rich vegetables, fruits and soy products, fish, shrimp and aquatic products, milk every day, and a high level of physical activity.
Such a dietary pattern can avoid the occurrence of nutrient deficiencies, obesity and related chronic diseases, and increase life expectancy.
(I am the Great Doctor Official)