May 12 to 18, 2024 is the 10th National Nutrition Week in mainland China, and May 20 is the 35th "May 20" Chinese Student Nutrition Day in mainland China. The theme of this year's event is: Milk Beans Add Nutrition, Less Oil is Healthier. It aims to advocate reducing oil, increasing beans and adding milk, and jointly practice the concept of "Healthy China, Nutrition First".
At present, the intake of milk and beans is low among mainland residents, and milk and soybean foods are advocated 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.
1. Oil reduction
At present, the average intake of cooking oil for mainland residents has exceeded 1/3 of the recommended amount. Long-term excessive intake can lead to obesity and increase the risk of chronic diseases such as dyslipidemia, atherosclerosis, coronary heart disease, and type 2 diabetes.
The key to oil reduction is to reduce cooking oil. Therefore, home cooking can use a graduated oil control pot to quantify the amount of oil and control the total amount. Choose healthy cooking methods such as steaming, boiling, stewing, etc., frying less and reducing the amount of oil. It is recommended that adults consume 25~30 grams of cooking oil per day.
Different cooking oils have different nutritional compositions, and a variety of choices is conducive to nutritional balance, so it is recommended to purchase cooking oils with each other and rotate them. When eating out and ordering takeout, pay attention to choosing low-oil dishes, and eat less fried and high-oil foods. When buying pre-packaged foods, read the nutrition facts list and choose foods that are low in fat. In addition to cooking oil, fatty meat, animal offal and other saturated fat and cholesterol content are high, so it is not advisable to eat more. Lean meat should be selected for eating animal meat, and the intake of animal meat per person per week should not exceed 500 grams. Children and adolescents should cultivate light and non-greasy healthy eating habits from an early age, and people with overweight, obesity and hyperlipidemia should control fat intake.
Second, increase beans
Soybeans and their products are nutritious, providing high-quality protein, unsaturated fatty acids, calcium, potassium, vitamin E, etc., suitable for all people. Eating soybeans and their products is beneficial to children's growth and development, can reduce the risk of cardiovascular disease, breast cancer, osteoporosis in postmenopausal women in adults, and also helps to delay muscle decay in the elderly. It is recommended that adults consume an average of 15~25 grams of soybeans or equivalent soy products per day. At present, more than two-thirds of the residents of the mainland have not reached the recommended intake, and it should be increased appropriately.
20 grams of soybeans is equivalent to about 60 grams of northern tofu, about 110 grams of southern tofu, about 45 grams of dried tofu, and about 300 grams of soy milk. The average daily intake of vegan people should be 50~80 grams, and that of ovo-lactovegetarian people is 25~60 grams. People who consume too much meat can replace some meat with soybeans and their products, which not only ensures high-quality protein intake, but also reduces the health risks caused by excessive meat intake. 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. In the process of processing, making and cooking soybean products such as tofu and dried tofu, the purine content has been reduced, and people with hyperuricemia and gout patients can eat it in moderation.
3. Add milk
Milk and dairy products are excellent sources of calcium and protein. Adequate intake of milk and dairy products is beneficial for musculoskeletal health. At present, the actual intake of most residents in the mainland is far lower than the recommended amount, and more intake is encouraged. It is recommended to consume 300~500ml of liquid milk or a considerable amount of dairy products per day. Children and adolescents are in a critical period of growth and development, and the elderly are prone to osteoporosis, especially requiring adequate daily intake.
You can choose different milk and dairy products such as liquid milk, yogurt, cheese, etc. The intake of milk and dairy products can be increased in multiple ways, such as adding it during baking, stewing and other cooking processes. In addition to cow's milk, goat's milk, mare's milk, camel milk, etc. are also important components of milk and dairy products, which can be diversified according to needs. When choosing milk and dairy products, read the ingredient list and nutrition label first, and do not replace milk with milk-containing beverages. 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.
Author: Chen Huizhong
Source: Shenyang Center for Disease Control and Prevention
Editor: Bai Bing, Sun Kaifeng
Proofreading: Qiu Wei, Chen Zeming
Preliminary review: Sun Baijun
Review: Xu Jiang