Just on April 26, the long-awaited 2022 edition of the Dietary Guidelines for Chinese Residents was finally released. Major media rushed to report, and many health self-media also made detailed interpretations.
The main content of it, many friends have been familiar with. The new dietary guidelines have 8 core guidelines, which are:
1 The food is varied and reasonable
2 Eat in balance and weigh healthy
3 Eat more vegetables and fruits, milk, whole grains, soybeans
4 Eat fish, poultry, eggs and lean meat in moderation
5 Less salt and less oil, sugar control and wine limit
6 Eat regularly and drink plenty of water
7 Can cook, can choose, can read labels
8 chopsticks to divide meals, eliminate waste
It adds two articles, "regular eating, adequate drinking water" and "will cook and choose, will look at labels", clarifying the importance of public chopsticks, and changing "cereal-based" to "reasonable collocation".
The intake of various foods has also been re-marked in the dietary pagoda.
Grains should eat 200 to 300 grams per day, of which whole grains and miscellaneous beans should have 50 to 150 grams; in addition, potato foods should eat 50 to 100 grams.
Vegetables are 300 to 500 grams, and fruits are 200 to 350 grams, which is exactly the same as the previous recommendation.
Animal foods, including fish, poultry, eggs and lean meats, consume an average of 120 to 200 grams per day. According to 1 egg 50 grams, the total amount of fish + meat = 70 ~ 150 grams.
Eggs are eaten 1 per day, fish are eaten at least 2 times a week, and lean livestock and poultry are 300 to 500 grams per week, with an average of 43 to 72 grams per day. In short, you don't have to eat fish and meat every once, but don't skip it for a long time. It is best to eat a small number of times, and the total amount should be controlled.
The recommended amount of milk was changed from 300 grams to 300 to 500 grams, as recent studies have affirmed the health benefits of yogurt and milk.
With the same total calories, consuming 1-2 cups of milk is beneficial to reduce the risk of obesity, reduce all-cause mortality, and is not harmful to cardiovascular health, diabetes prevention, and bone health.
The amount of water to drink is 1500 to 1700 ml, which is equivalent to 7 to 8 cups of water. Remember to drink water without oil, salt or sugar. For example, boiled water, mineral water, sugar-free lemonade, light tea and so on. Try to stay away from milk tea and sweet drinks.
The salt limit was changed from 6 grams to 5 grams, in line with the Recommendations of the World Health Organization.
The limit of the wine, for men and women, is uniformly lowered to 15 grams of alcohol. Because more and more studies have found that drinking a small amount of alcohol in a dozen grams of alcohol a day is also harmful. (Eating two or three grams of alcohol from fruit or mash soup is too little to be discussed))
It feels pretty clear. However, some friends raised their hands and asked: I still don't quite understand...
Is the weight of the various foods recommended in the Dietary Pagoda raw or cooked? How to convert raw and cooked? How to count bones, skin cores, etc.?
Here is a detailed answer for you.
The weight of all kinds of food mentioned in the dietary pagoda is raw weight, raw weight, raw weight!
This is because after cooking, the weight and volume of food will change greatly. For example
When cooking rice, add a little more water and a little less, and the volume of cooked rice will change. If it is boiled into porridge and boiled into a paste, the weight change is even greater.
Raw meat becomes mature meat, and the volume and weight will be greatly "shrunk".
The "contraction" of green leafy vegetables after frying is even more obvious, a pound of raw spinach looks like a large pot, and the mature dish is just a plate.
Therefore, if the recommended cooked weight, the error is too large, and the guiding significance will be greatly reduced. Unless otherwise specified, all dietitians recommend food weights that are raw weight.
Moreover, the weight of the food mentioned is the weight of the "edible part". Any part of the garbage can, such as egg shells, apple cores, chicken bones, fish bones, does not count.
But some friends said: But I don't cook myself, I buy cooked rice and cooked meat?
Here I will provide you with some common data and understanding points for food raw and cooked conversion (is it very intimate?).
1 rice and rice
When cooking according to the standard cooking procedure (common cooking scheme of canteens and restaurants), the error in the ratio of raw to cook is small.
100 grams of indica rice (long grain rice such as Thai rice) steamed cooked rice is about 250 grams.
100 grams of japonica rice (short grain rice such as Tohoku rice) steamed cooked rice is about 230 grams.
100 grams of japonica glutinous rice (short-grained glutinous rice) steamed cooked rice is about 200 grams.
Generally speaking, the more high the amylopectin content and the large viscosity of the rice, the more "not out" after steaming. The variety of each type of rice is different, the type of starch is different, and when the same amount of water is added and the same cooking method is used, the yield of cooked rice will also be slightly different, but the difference is not too large.
100 g brown rice/buckwheat/millet/oat grains, soaked in absorbent water, then cooked in a rice cooker, about 200 grams of cooked rice.
Because the grains are cooked with seed skins, the dense structure of the seed coat limits the water absorption and expansion of rice grains.
However, the amount of grains cooked into rice is related to the variety, the amount of water added, and the time of soaking and cooking. After soaking in advance, the water absorption is sufficient, and the amount cooked is slightly more. Cooking time is long, or cooking under pressure, can also allow more water to enter the inside of the grain grain, so that the cooked rice absorbs more water and increases the weight.
The amount of grain after cooking porridge depends on how much water you add. 100 grams of rice can be boiled into a 400 grams of thick porridge, and if you add more water, you can even cook 1000 grams of thin porridge...
So, if you tell the dietitian to "drink two bowls of porridge," she/he may be at a loss because she doesn't know how thick the porridge is and how much dried goods you've eaten.
The same is true of various pastes and slurries. It is necessary to look at how many meters have been added to the soybean milk machine and the wall breaker, and cannot ask how many milliliters of paste have been finally beaten. What is the volume and weight of the paste. The same dry goods, add more water, the paste is large.
Finally, I would like to emphasize a common sense:
The "two or two meals" spoken of in canteens and restaurants are 100 grams of raw rice, not 100 grams of cooked rice! Otherwise, it is a disguised price increase and robbing you of your money. No chef would throw some rice into the pan and then weigh the cooked rice. They are all weighed before the pot is made, and then the raw rice is added to the weight of the rice to cook!
2 flour and pasta
Flour and rice, millet, etc., can be replaced in equal amounts. However, the moisture content of various noodle foods made from flour varies greatly and cannot be replaced in equal amounts.
The noodles are made after drying and have a moisture content comparable to flour, so 100g of flour ≈ 100g of dry noodles. However, if salt, alkali and other ingredients are added to it, the weight of the noodles will be slightly higher than that of flour, but the error is within 10%.
100 grams of flour, added about 50% water, can be made into dough, made into steamed buns, flower rolls, bread, noodles, flapjacks and other noodle foods.
100 grams of flour can be made into about 150 grams of steamed buns, dumpling skins, wet noodles, cake blanks, etc.
Of course, the specific amount, according to the softness and hardness of the dough, according to the amount of added grease, according to the amount of water evaporation at the time of baking, there will be some errors. In addition, salt, yeast and other ingredients can be added to the dough, which will bring a few grams of error range.
For the noodles, the softness and hardness of the cooking also have an impact. If the noodles are cooked softly, the water content will increase a little.
Bread is baked and has a moisture content of about 35%, which is lower than that of steamed buns and flapjacks. If the fat content is high, the moisture content will decrease further.
If you add sugar and increase the amount of carbohydrates, you can't directly use flour to convert, but also take into account the amount of sugar added. In terms of carbohydrate amount, 100 grams of sugar ≈ 133 grams of flour.
3 Potatoes, sweet potatoes, yams and other potatoes
The moisture content of potato foods is between 70% and 80%, and varieties with high starch have less moisture content, and varieties with less starch have high water content.
The weight of steaming and roasting varies greatly.
Steamed potatoes, sweet potatoes, yams, etc., because there is no water loss, there is no increase in moisture, so the change in raw and cooked weight is very small. When cooked, if it is chopped, it will inhale some water and the weight will increase slightly.
When baked, the weight decreases due to evaporation and water loss on the surface. For example, 100 grams of raw sweet potatoes can be made into 70 to 80 grams of baked sweet potatoes.
4 Lean meats and fish and shrimp
According to the stew, sauce and quick frying procedures to consider, dry sautéing, frying and the like are not counted, then
After 100 grams of lean beef is cooked into beef sauce, it weighs about 60 grams.
After 100 grams of lean pork is made into mature meat, the weight is also about 60 grams.
This is just an approximate number, called "yield". Yield = (cooked meat weight / raw raw meat weight) × 100%.
The specific amount of cooked meat is also related to the tenderness of the meat, cooking time, cooking method, amount of salt added, amount of seasoning, whether alkali treatment is added, whether phosphate is added, etc.
Fatty meat, after a long time of cooking, the fat will dissolve into the water, so that the weight of cooked meat decreases.
The cooking temperature is lower, below the boiling temperature, simmer slowly over low heat, the water evaporation of the meat is relatively small, the protein polymerization loss is also less, and the weight loss of lean meat will be smaller.
Adding starch sizing and hooking is conducive to reducing the water loss of meat protein, and when frying meat, it will also make the weight loss of cooked meat a little less.
Measures such as adding more salt, alkali treatment, and adding phosphate can improve the hydration properties of proteins, and can "retain" more water after cooking, so they can increase the weight of cooked meat and increase the "yield".
For fish and shrimp, the "yield" of fish fillets depends on the specific fish species, moisture content, and cooking method, and cannot be generalized.
For example, basha fish with a super high water content only has a protein content of about 10%, and the contraction after cooking is very serious. If you use perch with about 18% protein content, the contraction of the fish is not so severe.
For example, when grilling fish, because of the evaporation of water, the volume and weight contraction is more serious; while the steamed fish has almost no water loss, so the weight loss is relatively small.
In addition, the effect of adding ingredients is the same. Alkali treatment and phosphate will increase the preservation rate of fish weight.
Finally, I would like to emphasize a common sense: fat is not the amount of meat, but the amount of fat!
100 g fatty meat ≈ 90 g fat.
Therefore, the "lean meat" mentioned in the dietary guidelines does not include the fat part! Of course, it does not include the weight of bones and skin.
5 Milk
The amount of milk is calculated according to the amount of full-fat pasteurized milk.
250 ml pasteurized milk = 250 ml boxed pure milk.
Plain yogurt adds about 7% more sugar than milk, and the other variation is less than 1% (e.g., adding a few tenths of a percent thickener). But after all, it is only 7%, so plain yogurt and milk can basically be replaced in equal amounts.
Flavored yogurt and concocted milk can be added to no more than 20% of other ingredients, and the protein and calcium content is slightly reduced, so it can be converted to 80%.
250 g fruit yogurt ≈ 200 g plain yogurt
250 g breakfast milk ≈ 200 g pure milk
The conversion of milk powder and milk depends on the type and protein content of milk.
Pure milk powder, the official name is "milk powder", except for milk, no other ingredients can be had.
In general, 7 to 8 kg of whole milk can process 1 kg of pure whole milk powder.
Conversely, it's roughly 40 grams of milk powder ≈ 300 grams of milk.
But there is also a series of "modulated milk powders" in milk powder, that is, milk powders that can adjust the composition and can add no more than 30% of other ingredients, they are more complicated. When buying, take a closer look at the "Product Category" on the back of the outer packaging and then take a closer look at the "Nutrition Facts List".
For example, if 100 grams of a certain formula contains 18.6 grams of protein, and 100 grams of milk has a protein content of 3.1 grams, then 18.6 ÷3.1 = 6, that is, 40 grams of milk powder ≈ 240 grams of milk.
6 Fruits and vegetables
There is no problem with the proportion of raw to mature fruit, as long as it is calculated according to the weight of the edible part.
However, the proportion of edible parts of each fruit varies greatly. The proportions in the food ingredient list are all measured years ago, and they do not cover all the varieties on the market today, so there may be a bit of a gap with the actual situation.
For example, some watermelons have thick skins, some watermelons have thin skins, and the thickness of the skins varies greatly. For example, lychee and longan have large nuclei and small nuclei. Some people peel apples and some people don't peel them.
Although these will bring errors, because the intake range of fruits is 200 to 350 grams, the tolerance is very large, and the small errors brought by this skin core can be ignored. Overall, it is possible to hit about 25% of the rich to compensate for the weight of the skin core and the local loss caused by bumps and the like.
That is, if you plan to eat 320 grams of fruit meat, then on average, you can buy 400 grams of fruit.
The edible parts of vegetables also vary greatly, because each person throws a different amount. For example, when I wash vegetables, I throw very little, and every leaf wants to make full use of it, and when I change it to my family, I throw it more fiercely...
The weight after cooking and the cooking method are too much to do, and everyone's operation is different, so it doesn't make sense to cook vegetables.
In general, the difference between raw weight after cooking and raw weight is small, while after stir-frying, roasting and other treatments, due to evaporation, the weight is greatly reduced.
7 Grease
A variety of clear cooking oils, whether it is soybean oil, peanut oil, olive oil, rapeseed oil... Almost all contain 99.9% fat. Therefore, between various kinds of stir-fried vegetable oil, it can be converted in equal amounts.
The fat content of refined lard is also more than 99%, so it can be converted to the same amount as stir-fried vegetable oil.
But the butter is different. There are various types, with varying fat content and moisture content, so take a closer look at the nutrition facts list.
For example, if a butter product used for spreading bread has a fat content of 88% for 100 grams of product, then the conversion between it and vegetable oil is × butter weight 0.88.
8 salt
The amount of salt is more complicated, because the goal of salt control is to control sodium intake, so all kinds of sodium-containing condiments must be counted. If you calculate the sodium content,
1 g MSG ≈ 0.3 g salt
1 g chicken essence ≈ 0.5 g salt
1 g baking soda (sodium bicarbonate) ≈ 0.8 g table salt
1 g soda ash (sodium carbonate) ≈ 1.1 g table salt
How much salt soy sauce is equivalent to depends on its sodium content. Each product has a different sodium content and can be more than 50% different.
For example, one soy sauce labels 580 mg of sodium in 1 serving (10 ml).
580 mg sodium = 1460 mg salt = 1.46 g table salt
10 ml is about a tablespoon amount. So, 1 tablespoon of this soy sauce ≈ 1.5 grams of table salt
However, there are also some soy sauce labels 15 ml, or directly labels the sodium content of 100 ml. This requires conversion of different products.
The easy way to do this is to choose the soy sauce with the lowest sodium content in its class. Low saltiness and strong umami are the most ideal seasoning products.
However, the sodium content has decreased, the ability to inhibit microorganisms will be reduced, and a little preservatives need to be added to help, such as potassium sorbate, sodium benzoate, sodium dehydroacetate and so on. Don't be afraid of them, because the health risks of adding a small amount of preservatives are minimal compared to the harm of eating too much salt.
If the soy sauce you buy has a high sodium content, dilute it with water when you use it.
Well, now everyone is relatively clear about the conversion of the amount of food.
The dietary guide is very knowledgeable! I will continue to discuss other related knowledge in the future, so stay tuned.
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Fan Zhihong_Original Nutritional Information
He is a scientist at the Beijing Food Nutrition and Human Health High-tech Innovation Center
Director of the Chinese Nutrition Society
Director of China Association for Health Promotion and Health Education
The China Association for Science and Technology employs chief experts in nutrition science communication
Ph.D. in Food Science, China Agricultural University
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