Chinese how to "eat" has a new guide (Health Express (Stop 88)

Image source: The official website of the Chinese Nutrition Society

On March 6 this year, General Secretary Xi Jinping pointed out when visiting members of the agricultural, social welfare and social security circles attending the Fifth Session of the 13th National Committee of the Chinese People's Political Consultative Conference and participating in the joint group meeting, "It is necessary to establish a big food concept, start from better meeting the needs of the people for a better life, grasp the changing trend of the people's food structure, and ensure the effective supply of meat, vegetables, fruits, aquatic products and other foods while ensuring the supply of grain. ”

The starting point and foothold of the "big food concept" is to ensure that the people eat safely, healthily and nutritionally balanced. So, what's more nutritious to eat? How to eat healthier? After 6 years, the "Dietary Guidelines for Chinese Residents", which is known as the Chinese dietary treasure book, has recently been updated again, and there are new guidelines for how to "eat".

Since the dietary guidelines for Chinese residents were first issued in 1989, China has revised and issued three times in 1997, 2007 and 2016. Recently, the Chinese Nutrition Society officially released the "Dietary Guidelines for Chinese Residents (2022)" (hereinafter referred to as the "Guidelines"). The "Guidelines" were revised by nearly 100 experts organized by the Chinese Nutrition Society for nearly 3 years, and are suitable for healthy people aged 2 and above, and will play a positive role in guiding residents to improve their nutritional health and prevent chronic diseases through balanced diets.

Balanced diet, the cornerstone of immunity

"There are 3 conditions that determine a person's health quality: genetics, nutritional intake, acquired learning or training, including physical exercise. Genetics is difficult to change in the short term, but lifestyle changes, especially changes in dietary patterns and changes in physical activity, have a very big impact on our physical condition. Professor Yang Yuexin, chairman of the Chinese Nutrition Society and director of the Expert Committee for the Revision of Dietary Guidelines, pointed out that strengthening basic nutrition plays an important role in improving immunity.

Each formulation of dietary guidelines is based on the principles of nutritional science and the new problems and characteristics of the diet of mainland residents. The Guidelines revise the 6 "core recommendations" of the 2016 edition into 8 "dietary guidelines". Among them, "food is diverse, cereal-based" has been adjusted to "food is diverse, reasonable collocation".

"A balanced diet is the basic principle of ensuring human nutrition and health, food diversity is the basis of a balanced diet, and reasonable combination is the guarantee of a balanced diet." Yang Xiaoguang, vice chairman of the Chinese Nutrition Society and deputy director of the Expert Committee for the Revision of Dietary Guidelines, pointed out that a balanced diet should be food diverse, with an average of more than 12 kinds of food per day and more than 25 kinds of food per week. In the balanced dietary model, carbohydrates provide about 50%-60% of the energy of the human body, protein provides 10%-15% of the energy, and fat provides 20%-30% of the energy.

Does the modification of "food diversity, cereal-based" to "food diversity, reasonable collocation" mean that we no longer adhere to cereal-based? "No, it's not. Grain-based is an important feature of the balanced dietary model, and this revision emphasizes the overall role of the dietary model and highlights the importance of reasonable collocation. Yang Yuexin said.

At present, many people are more resistant to carbohydrates, is this true? Studies at home and abroad have found that carbohydrate intake is too high and too low is not conducive to human health, and the best balance is achieved when the carbohydrate energy supply ratio is 50%-60%. Therefore, the Guidelines advocate a higher intake of whole grains.

Why is there a special emphasis on eating more whole grains? "Because we eat too many refined grains in our current diet, this will directly lead to an increase in the risk of obesity and diabetes." Chang Cuiqing, vice chairman of the Chinese Nutrition Society and deputy director of the Expert Committee for the Revision of Dietary Guidelines, pointed out that whole grain foods are an important source of B vitamins and dietary fiber, and play an important role in preventing chronic diseases and promoting human health. Studies have shown that whole grains are also beneficial for regulating the intestinal flora, so it is recommended to eat more whole grain foods appropriately.

"A balanced diet is fundamental to improving immunity." Yang Yuexin stressed that countless cells in the human body are constantly metabolized, including cells in the immune system, all cells need adequate and reasonable nutrition to achieve the best function, balanced nutrition is the basis for human immunity to maintain vitality. Studies at home and abroad have also shown that following a balanced dietary pattern can significantly reduce the risk of cardiovascular disease, hypertension, rectal cancer, type 2 diabetes, etc.

Two major guidelines, new highlights

Compared with the 2016 version of the dietary guidelines, the "Guidelines" have added two new guidelines: "eat regularly, drink plenty of water" and "cook and choose, and look at labels".

"The reason for increasing the number of 'regular meals' is that the proportion of regular meals has decreased year by year, and we must be vigilant about this." Yang Yuexin reminded that irregular eating may increase the risk of overweight obesity and diabetes.

Data from the China Health and Nutrition Survey show that from 2000 to 2018, the proportion of mainland residents over 2 years old who regularly eat three meals a day fell from 84.3% in 2000 to 80.4% in 2018. The "Guide" reminds that regular meals need to be three meals a day, regular and quantitative, and a moderate diet, and it should be done to eat breakfast every day, and appropriate adjustments should be made according to work and rest time, labor intensity, etc.

"Drinking water is mainly for adults, and men and women with light physical activity should drink 1700 ml and 1500 ml of water per day, respectively." Yang Yuexin introduced. Surveys show that about two-thirds of the mainland's residents do not have enough water. Insufficient drinking water can reduce the body's mobility and cognitive ability, and it will also increase the risk of urinary tract diseases. Therefore, the Guidelines advocate drinking plenty of water, active drinking, and a small number of times, while recommending drinking boiled water or tea, drinking less or no sugary drinks.

"To take the initiative to drink water, can not be thirsty and then drink, the appearance of thirst is already a signal of obvious lack of water in the body." Yang Yuexin said that everyone should learn to judge whether they are dehydrated, and can help judge by the amount of urine and the color of urine. When the water intake is sufficient, the normal urine color is transparent yellow or light yellow, when the urine color is deepened, indicating that the body may ingest less water, and should be replenished in time.

"Can cook, choose, will read labels" advocates that healthy eating planning should be done at all stages of life.

"Nowadays, eating out and buying finished takeaway dishes are increasingly appearing in people's lives. This time put forward the 'will cook will choose, will see the label' guidelines, on the one hand, advocate everyone to reduce the number of times to eat out, do a reasonable diet, improve immunity; on the other hand, more hope to mobilize everyone, go home to cook, reasonably choose food, experience the joy of cooking, and promote family happiness. Yang Yuexin introduced that it is necessary to understand the nutritional characteristics of various types of food, select fresh, high nutrient density food, learn to read food labels, and buy healthier packaged foods by comparing food nutrition labels, "I hope that everyone will practice a balanced diet at home, carefully plan three meals a day, better reduce salt, oil, and sugar, achieve balanced nutrition, and promote good health." When ordering food outside, you should also take the initiative to put forward nutritional and health demands, such as asking for a little lighter, whole grain food, less fried food, and creating a healthy environment for the whole people. ”

One old and one small, nutrition first

In order to provide guidance on the special problems of special groups, the Guidelines also specifically formulate dietary guidelines for nine groups of people, including pregnant women, nursing mothers, and infants and young children. Yang Yuexin reminded that in 9 specific groups, special attention should be paid to the dietary nutrition of the "one old and one small" group of elderly people and infants and young children.

As the average life expectancy of mainland residents continues to increase, the proportion of elderly people aged 80 and over has gradually increased. Most elderly people have significant decline in the function of various systems of the body, often suffer from a variety of chronic diseases, and require more professional, refined and individualized dietary guidance.

For the "one old" population, the "Guide" pointed out that the elderly should pay attention to the variety of food and encourage a variety of ways to eat. In the choice of food, choose foods with fine texture and high energy and nutrient density. Eat more fish, poultry, eggs, milk and beans, and an appropriate amount of vegetables with fruits. Regular weight monitoring, nutritional assessment and dietary guidance are carried out.

There is a saying that "it is difficult to buy the old and thin with money", and many elderly people also recognize this very much, believing that thinness represents good health. However, scientific research suggests that this view is not correct. Yang Yuexin introduced that a number of studies at home and abroad show that the elderly are too thin to lead to a decrease in resistance and increase the risk of death. Moreover, whether the weight of the elderly is normal or not the body mass index (BMI) judgment threshold is not the same as that of young and middle-aged people, and the basic consensus currently formed by experts and scholars is that the weight of the elderly should not be too low, and its BMI is more appropriate at 20.0-26.9.

"The elderly should monitor their weight regularly. When underweight or BMI is less than 20, special attention should be paid to medical nutritional assessments, analysis of what causes weight loss, and assessment of weakness and malnutrition. Yang Yuexin said that after entering the old age, whether it is too fat or too thin, extreme measures should not be taken to make the weight change significantly in a short period of time.

Experts remind that in addition to the elderly, children in the growth and development stage, their BMI judgment can not use the judgment standards of adults. Children in the stage of growth and development should be judged according to different ages and different genders.

For the "one small" population, the Guidelines state that breastfeeding is the best feeding method for infants after birth, exclusive breastfeeding should be insisted on within 6 months of age, and complementary foods must be added from the age of 6 months, starting with iron-rich paste-like foods, and breastfeeding until 2 years of age or older.

"Exclusive breastfeeding up to 6 months after birth is something we have repeatedly emphasized. This edition of the Guidelines expresses the importance of breastfeeding infants and young children in stronger language. Yang Yuexin said that breastfeeding can not only reduce the risk of infectious diseases and allergic diseases in infants, but also help reduce the risk of chronic diseases in adulthood. It is recommended to prescribe milk within 1 hour after birth, pay attention to early sucking, promote responsive feeding, appropriate vitamin D supplementation, and if there is any idea or move to shake breastfeeding, you must consult a doctor or other professional to help make a decision.