The fifth edition of the Dietary Guidelines for Chinese Residents (2022) was released on April 26. This guide can be said to be the "dietary treasure book" that we Chinese, and has been revised three times since it was first published in 1989. What are the changes in this revision? Follow the latest guides and eat and drink healthily!
【Updated after 6 years! 】 "Dietary Guidelines for Chinese Residents (2022)" released】
Compared with the 2016 version of the Dietary Guidelines for Chinese Residents, the "Dietary Treasure Book" of the 2022 Chinese has some minor adjustments.
Jin Hui, chief physician of the Zhongda Hospital affiliated to Southeast University, said: "Dairy products used to be 300 grams per day, and now it is recommended to take into account the needs of different groups of people, 300 to 500 grams per day. Grains, originally called grains and potatoes, now basically tell you that they are whole grains and legumes 50 grams to 150 grams, and potatoes are 50 to 100 grams, which is the second change. The third very important meat, animal food, meat products increased to about 120 to 200 grams. ”
In addition, the salt intake recommendation has also changed, from the original 6 grams per person per day to 5 grams: "It is recommended that each family has a standard salt spoon, and the small cap of the Sprite bottle is about 5 grams of salt, we did not say that we can eat accurately, we must eat 4.9 grams or less." In life, in addition to the edible salt that we can see, put salt when stir-frying, don't forget the existence of a lot of invisible salt, such as bought bread, sauce, soy sauce, etc. ”
【Naming Jiangsu, Zhejiang and Shanghai! The "Oriental Healthy Diet Model" was proposed for the first time]
It is worth mentioning that this version proposes the "Oriental Dietary Health Model" for the first time. The diet in the Jiangnan region, represented by Zhejiang, Jiangsu and Shanghai, is considered to be a representative dietary mode of healthy Chinese dietary mode, and its main characteristics are relatively light taste, diverse food, and rich vegetables, fruits and soy products. However, in Jiangsu and Zhejiang, sweets are liked, and according to dietary guidelines, the sugar intake per person per day should not exceed 50 grams, and it is best to limit it to less than 25 grams. People who are overweight and have underlying cardiovascular and cerebrovascular diseases should strictly comply with it.
The latest version of the dietary guidelines, compared with the 2016 version, also adds two principles for balanced diets: one is to cook and choose, and to read labels; the other is to use public chopsticks to divide meals and eliminate waste: "Even if you go to buy takeaway, you must learn to read the labels." It also encourages more people to make their own three meals a day at home, which is more scientific and healthy. Disease is not caused by a meal or a day of unhealthy diet, in order to obtain a healthy body or prevent the occurrence of certain diseases, we must adhere to the scientific norms of diet for a long time. ”
(Reporting by Tang Anyi and Gu Xiaoyun, reporters of Jiangsu Radio and Television General Station Rong Media News Center)
(The copyright of this article belongs to Jiangsu Provincial Radio and Television Station, please indicate the source when reprinting)