May 11, 2024 is the "World Obesity Day", which aims to arouse the attention of the whole society to obesity, pay attention to obesity, and control obesity. In order to raise people's attention to "obesity", the World Health Organization has designated May 11 as "World Obesity Prevention and Control Day" every year. Nowadays, obesity has become a serious economic and health public problem. The homonym of 511 is "I want waist", and the last "1" represents slim, which is colloquially "I want to be thin".
At present, more than 1/3 of adults in the mainland, and nearly 1/10 of children are overweight or obese...... So how can you find a healthy lifestyle that suits you and keep your fat growing normally? Let's learn the golden ideas given in the "Dietary Guidelines for Chinese Residents 2022".
1. Diverse and reasonable food combinations
It is recommended to consume more than 12 kinds of food per day and more than 25 kinds per week, and adhere to a balanced dietary pattern based on cereals, accounting for 50%-60% of the body's energy supply; It is recommended to consume an average of 200-300 grams of cereals per day, including 50-150 grams of whole grains and mixed legumes; Consume 50-100 grams of potatoes per day, and the above grams are raw weight.
2. Eat a balanced diet and have a healthy weight
Maintain energy balance, and it is recommended to do at least 5 days a week of moderate-intensity physical activity for more than 150 minutes; Stick to daily physical activity, and active physical activity is best not less than 6,000 steps a day to reduce sedentary time.
3. Eat more fruits and vegetables, milk, whole grains and soybeans
The recommended meal has vegetables, 200-300 grams of vegetables per day, dark vegetables should account for 1/2, dark vegetables refer to green, red and purple; It is recommended to eat fruits every day, with a daily intake of 200-350 grams of fresh fruits, fruit juice cannot replace fresh fruits, fruits cannot replace vegetables, and vegetables cannot replace fruits; It is recommended to eat a variety of dairy products, 300-500 grams of milk and milk per day; Eat whole grains and soy products regularly, and eat nuts in moderation (25-35 grams).
4. Eat fish, poultry, eggs, and lean meat in moderation
It is recommended that adults have a total of 120-200 grams of animal food per day, white meat chicken, fish, shrimp and shellfish are better than red meat pigs, beef and mutton, at least 2 times a week aquatic products, one egg a day.
Fifth, less salt and less oil, sugar control and alcohol limit
For a light diet, it is recommended that adults consume no more than 5 grams of salt and 25-30 grams of oil per day, and avoid excessive intake of animal fats and saturated fatty acids; It is recommended not to drink or drink less sugary drinks, and it is recommended to consume no more than 50g per day, preferably below 25 grams, and no more than 15 grams of alcohol.
6. Eat regularly and drink plenty of water
Arrange three meals a day reasonably, regularly and quantitatively. Eat a full breakfast, eat a good lunch, eat little dinner, and don't overdo it; A zero-carb or ketogenic diet is harmful to the body and not beneficial. Drink 1500-1700 ml of water per day, about 7-8 cups.
7. Learn to cook, choose and read labels
Learn to compare food nutrition labels to choose healthier packaged foods; Learn to cook and master new tools, pass on local delicacies, and cook three meals a day.
8. Divide meals with chopsticks and eliminate waste
Many people should use chopsticks and spoons at the same table, adopt sanitary measures such as dividing meals or sharing meals, diligence and thrift are the traditional virtues of the Chinese nation, everyone should respect and cherish food, prepare meals at home and out on demand, and do not extravagant or wasteful.
A healthy body is not in the hands of a doctor, nor in health supplements, but on your table, on your plate, and in your daily habits. Let us gradually develop a healthy lifestyle of self-discipline and self-discipline, in line with our own characteristics, and be the first responsible person for our own health.
Author: Wang Hongmin
Source: The Affiliated Central Hospital of Shenyang Medical College
Editor: Pan Hongdan Gao Sishi
Proofreading: Qiao Mu Chen Zeming
Preliminary review: Chen Beibei
Review: Xu Jiang