May 12-18, 2024 is the 10th National Nutrition Week, and the theme of this year's Nutrition Week is "Milk Beans Add Nutrition and Less Oil is Healthier", aiming to call on a large number of people to eat dairy and soybean foods, while reducing the intake of cooking oil.
The 2024 National Nutrition Week focuses on the key contents of the "Dietary Guidelines for Chinese Residents" in Article 3 of the Balanced Dietary Guidelines "Eat more vegetables and fruits, milk, whole grains, and soybeans", and Article 5 "Less salt and less oil, control sugar and limit alcohol".
The intake of milk and beans is low among mainland residents, and milk and soybean foods are recommended as sources rich in high-quality protein, calcium and B vitamins, so as to improve the quality of diet. The oil intake of mainland residents is much higher than the recommended amount of dietary guidelines for Chinese residents, which has become a key influencing factor for the occurrence and development of obesity and chronic diseases in mainland China.
Dairy and soy foods are sources of high-quality protein and play an important role in improving nutritional status. It is recommended that adults consume 300~500ml of liquid milk or equivalent amounts of dairy products per day, and consume 15~25 grams of soybeans or equivalent amounts of soy products.
Milk and milk products
It is highly nutritious, high in calcium and easily absorbed. Children and adolescents are in a critical period of growth and development, and the elderly are prone to osteoporosis, especially requiring adequate daily intake. People who are lactose intolerant can choose lactose-free, lactose-low milk or fermented dairy products such as yogurt and cheese; People who are overweight, obese and hyperlipidemia can choose skim milk or low-fat milk.
Soybeans and their products
It is diverse and rich in high-quality protein, unsaturated fatty acids, calcium, potassium, vitamin E, etc., suitable for all people. It should be noted that homemade soy milk must be cooked thoroughly; People with high blood pressure, hyperlipidemia, type 2 diabetes, cardiovascular diseases, etc., if there are no dietary contraindications, can increase the intake of soybeans and their products.
Reduced oil
The key to oil reduction is to reduce cooking oil. It is recommended that adults do not consume more than 25~30 grams of cooking oil per day. For home cooking, you can use an oil control pot with a scale to quantify the amount of oil and control the total amount. It is recommended to choose cooking methods such as steaming and boiling, reduce frying, and reduce the amount of oil; Appropriate substitution of cooking oil when procuring; When dining out and ordering takeout, pay attention to choosing low-oil vegetables, and take the initiative to reduce the demand for oil. Eat less fried and high-fat foods. When buying pre-packaged foods, read the nutrition facts list and choose foods that are low in fat.
Scientific and reasonable dietary combination and living habits are the foundation of health. The new Dietary Guidelines emphasize the importance of dietary combinations and physical activity. Good nutritional management and balanced eating can also reduce the risk of disease and improve the prognosis of the disease.
Author of this article
Source: Jiangxi Provincial Chest Hospital
Correspondent: Huang Xuan, Lu Yizhou
Editor: Huang Menglin
Reviewer: Chen Shirui
Issued: Daley Red
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