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Today is the 601st issue that Jian Ge said to accompany you
Led by the Chinese Nutrition Society, more than 100 experts gathered to evaluate the progress in the field of nutrition and diet in recent years, and updated the dietary guidelines for 2016, and the new version of the "Dietary Guidelines for Chinese Residents (2022)" was officially released on April 26. Known as the "Red Book" of national dietary nutrition, the guide guides us on what we should eat and how to eat it.
Dietary guidelines are more comprehensive
The new version of the Dietary Guidelines updates the dietary guidelines with "food diversity and reasonable mixing" as the core principle. Except for infants and young children under 6 months of age who mainly feed breast milk, other groups of people need a reasonable combination of multiple foods to meet their nutritional needs. Although cereals are not included in the first guideline, cereal-based dietary patterns are still important features of balanced dietary patterns, and emphasis should be placed on increasing whole grain intake. It is recommended to consume an average of more than 12 kinds of food per day, and more than 25 kinds of food per week, which is a reasonable combination.
The addition of "regular meals, sufficient drinking water" is due to the fact that in recent years, the survey found that the proportion of mainland residents eating regularly every day has declined, the proportion of rural residents not eating breakfast has increased, the proportion of snack consumption has increased significantly, and the proportion of eating out has also increased significantly. Moreover, two-thirds of the residents have insufficient drinking water, and the consumption of sugary drinks has risen. Therefore, it is necessary to remind everyone to pay attention to eating three meals regularly and drinking enough water every day.
So, what does it mean to "cook, choose, and look at labels"? Encourage people to eat at home, learn to use new cooking tools, cook through light and healthy cooking methods, learn to compare food nutrition ingredient lists and ingredient lists, and buy healthier packaged foods.
The "public chopsticks sharing meals" is a sanitary measure proposed in the context of the new crown epidemic, and the use of public chopsticks can avoid the occurrence and spread of foodborne diseases.
Meal pagodas are easier
To give you a more intuitive understanding of what you should eat and how much to eat each day, the Dietary Guidelines fine-tune the Pagoda of Balanced Meals for Chinese residents. The pagoda is divided into 5 floors, and the area of the pagoda decreases layer by layer, reflecting the relationship between 5 major types of food and recommended dosage, which can basically meet the energy required by adults with light physical activity for a day (1600 to 2400 kcal).
The first layer is cereal and potato food, and it is recommended that adults consume 200 to 300g of cereal per person per day, which is about the size of 1 to 2 fists. Among them, including whole grains such as millet, corn, buckwheat, oats and miscellaneous beans such as red beans, mung beans, kidney beans 50 to 150g; in addition, potatoes, sweet potatoes and other potatoes can be added 50 to 100g. It is recommended that whole grains account for 1/3 to 1/2 of the staple food. To increase dietary fiber, B vitamins and mineral intake.
The second layer is vegetables and fruits, this type of food encourages more intake, the recommended amount has not changed from 2016, the recommended adult daily vegetable intake is at least 300g, about the amount of vegetables held in both hands, fruit 200 ~ 350g, about the size of a fist.
The third layer is fish, poultry, meat, eggs and other animal foods, recommended to eat in moderation, the recommended daily intake of a total of 120 ~ 200g, including eating aquatic products twice a week a total of 300 ~ 500g, and a day without egg yolk.
The fourth layer is milk, soy and nuts, the new version of the guidelines recommend increasing the intake of milk and dairy products, recommended 300 to 500g per day, soybeans and nuts recommended 25 to 35g per day to supplement protein and calcium.
The fifth layer is cooking oil and salt, it is recommended to use as little as possible, it is recommended that adults average no more than 25 to 30g of cooking oil per day, and the intake of salt does not exceed 5g. What needs to be noted here is the recommended amount of salt, from 6 grams in 2016 to 5 grams, salt intake is closely related to high blood pressure, cardiovascular disease, with a salt spoon, less soy sauce, less pickles, more natural seasonings can effectively reduce salt intake.
In addition, the dietary pagoda also emphasizes the importance of increasing physical activity and drinking sufficient water, it is recommended that adults perform at least physical activity equivalent to walking fast for more than 6000 steps per day, it is best to perform 150 minutes of moderate-intensity exercise per week, and adults with low physical activity levels are recommended to drink at least 1500 to 1700ml (7 to 8 cups) per day.
Press the pagoda to eat, healthy every day (blue for the renewal part)
Brother Jian said
The new version of the Dietary Guidelines for Chinese Residents recommends the variety of foods and reasonable mixing as the core principles of diet.
It is recommended to take foods such as light, less salt, increased vegetables and fruits, fish and shrimp aquatic products, soybean products and milk as a dietary pattern.
Eating is a small thing, but it's a big thing to stay healthy. Illness is not caused by a meal, but eating every meal well and adhering to healthy eating habits is an important guarantee of good health.
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