On April 26, the Dietary Guidelines for Chinese Residents (2022) were officially released. Since the dietary guidelines for Chinese residents were first issued in 1989, the mainland has revised and issued them three times in 1997, 2007 and 2016. Under the guidance of the National Health Commission and other relevant departments, the Chinese Nutrition Society organized nearly 100 experts to revise the dietary guidelines again, and after nearly three years of efforts, on the basis of full investigation of the changes in the dietary structure and nutritional health status of mainland residents in recent years, based on the principles of nutrition science and the latest scientific evidence, combined with the current normalization of epidemic prevention and control and the prevention and control of catering waste and other relevant requirements, the "Research Report on Dietary Guidelines for Chinese Residents" was formed, and on this basis, the "Dietary Guidelines for Chinese Residents (2022)" was completed.
The eight basic guidelines of the new guide
The new guidelines solemnly select 8 basic guidelines, which must be followed as a reasonable diet for healthy people over 2 years old. The red letters in the table are the contents of this new revision.
Criterion 1 Food is diverse and reasonable
Adhere to a balanced dietary pattern based on cereals.
Daily meals should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, and legumes.
The average daily intake of more than 12 kinds of food, more than 25 kinds of weekly, reasonable combination.
The daily intake of cereals is 200 to 300 g, including 50 to 150 g of whole grains and miscellaneous legumes; 50 to 100 g of potatoes.
Guideline 2 Eat and move in balance and weigh healthily
People of all ages should be physically active every day to maintain a healthy weight.
Don't overeat to maintain energy balance.
Adhere to daily physical activity, at least 5 days a week, moderate-intensity physical activity, accumulating more than 150 minutes; active physical activity is preferably 6000 steps per day.
Encourage appropriate high-intensity aerobic exercise and strengthen resistance exercise 2 to 3 days a week.
Reduce your sedentary time and get up and move every hour.
Guideline 3: Eat more fruits and vegetables, milk, whole grains, and soybeans
Fruits and vegetables, whole grains and dairy products are important components of a balanced diet.
Meals have vegetables, ensure that the daily intake of not less than 300g of fresh vegetables, dark vegetables should account for 1/2.
Eat fruit every day, ensure a daily intake of 200 ~ 350g of fresh fruit, juice can not replace fresh fruit.
Eat a variety of dairy products, the intake is equivalent to more than 300 ml of liquid milk per day.
Eat whole grains, soy products regularly, and eat nuts in moderation.
Guideline 4: Eat fish, poultry, eggs, and lean meat in moderation
Fish, poultry, eggs and lean meat intake should be moderate, an average of 120 to 200g per day.
It is best to eat fish twice a week or 300 to 500g, eggs 300 to 350g, livestock and poultry meat 300 to 500g.
Eat less deeply processed meat products.
Eggs are rich in nutrients, and eat eggs without discarding egg yolks.
Prefer fish and eat less fatty, smoked and cured meat products.
Guideline 5 Less salt and less oil, sugar control and wine limit
Develop a light diet and eat less high-salt and fried foods. Adults should consume no more than 5g of table salt and 25 to 30g of cooking oil per day.
Control the intake of added sugars, no more than 50g per day, preferably below 25g.
The daily intake of trans fatty acids should not exceed 2 g.
Skip or drink fewer sugary drinks.
Children and adolescents, pregnant women, nursing mothers, and people with chronic diseases should not drink alcohol. Adults who drink alcohol do not exceed 15g of alcohol in a day.
Guideline 6 Eat regularly and drink plenty of water
Reasonable arrangement of three meals a day, regular quantitative, no missed meals, eat breakfast every day.
Eat regularly, eat moderately, do not overeat, do not eat picky, and do not over-diet.
Drink plenty of water, small amounts many times. In mild climate conditions, adult men with low levels of physical activity drink 1700 ml of water per day, and adult women drink 1500 ml of water per day.
It is recommended to drink white water or tea, drink less or no sugary drinks, and replace white water with no drinks.
Criterion 7: I can cook and choose, and I can read labels
Healthy diet planning should be done at all stages of life.
Know food and choose foods that are fresh and high in nutrient density.
Learn to read food labels and choose prepackaged foods wisely.
Learn to cook, inherit traditional food, and enjoy the natural and delicious food.
Eat out and don't forget the right amount and balance.
Guideline 8 Divide meals with chopsticks and eliminate waste
Choose fresh and hygienic food and do not eat wild animals.
Food preparation raw and cooked separately, cooked food secondary heating to be heated through.
Pay attention to hygiene, starting from the chopsticks of the meal.
Cherish food, prepare meals on demand, and advocate that meals are not wasted.
Be a practitioner of sustainable food system development.
Chinese residents balance the diet pagoda
The first layer: cereals and potatoes
Potatoes are the main source of dietary energy (carbohydrates provide 50% to 65% of total energy) and are a good source of a variety of micronutrients and dietary fiber. Cereals, potatoes and mixed legumes are the main sources of carbohydrates.
Cereals include wheat, rice, corn, sorghum, etc. and their products, such as rice, steamed buns, flapjacks, bread, biscuits, cereals, etc. Whole grains retain all the ingredients of natural grains and are an important component of the ideal dietary pattern and a source of dietary fiber and other nutrients. Miscellaneous beans include other dried beans other than soybeans, such as red adzuki beans, mung beans, kidney beans, etc. The whole grains commonly found in the traditional diet of the mainland are millet, corn, mung beans, red beans, buckwheat, etc., and modern processed products include oatmeal, so miscellaneous beans and whole grains are grouped together. Potatoes include potatoes, sweet potatoes, etc., which can replace some staple foods.
The second layer: vegetables and fruits
Fruits and vegetables are two types of foods that are encouraged in dietary guidelines. Fruits and vegetables are good sources of dietary fiber, micronutrients and phytochemicals.
Vegetables include young stems, leaves, cauliflower, root vegetables, fresh beans, nightshades, shallots and garlic, fungal algae and aquatic vegetables. Dark vegetables refer to dark green, dark yellow, purple, red and other colored vegetables, each type of vegetable provides slightly different nutrients, dark vegetables are generally rich in vitamins, phytochemicals and dietary fiber, recommended to account for more than 1/2 of the total vegetable intake per day. Fruits are diverse, including kernels, berries, stone fruits, citrus, melons and tropical fruits. It is recommended to eat fresh fruit, and when the supply of fresh fruit is insufficient, you can choose some dried fruit products with low sugar content and pure fruit juice.
The third layer: fish, poultry, meat, eggs and other animal foods
Animal foods such as fish, poultry, meat, and eggs are foods recommended in the Dietary Guidelines in moderation. Fresh animal foods are a good source of high-quality protein, fat and fat-soluble vitamins, and eat less processed meat products.
At present, the meat intake of Han residents in mainland China is mainly pork, and the growth trend is obvious. Pork is high in fat, so lean meat or poultry should be selected as much as possible. Common aquatic products include fish, shrimp, crabs and shellfish, which are rich in high-quality proteins, lipids, vitamins and minerals and can be preferred. Eggs include eggs, duck eggs, goose eggs, quail eggs, pigeon eggs and their processed products, eggs have a higher nutritional value, it is recommended to eat 1 egg per day, eat eggs can not discard the yolk, egg yolk contains rich nutrients, such as choline, lecithin, cholesterol, vitamin A, lutein, zinc, B vitamins, etc., no matter how old the age group has health benefits.
Layer 4: Milk, soy and tree nuts
Milk and legumes are foods that encourage increased intake. Milk, soy and nuts are good sources of protein and calcium with a high nutrient density. In the global consumption of dairy products, the intake of mainland residents has been very low, and eating more dairy products is conducive to increasing milk intake.
Soybeans include soybeans, black beans, green beans, and its common products such as tofu, soy milk, dried tofu and thousand sheets. Nuts include peanuts, sunflower seeds, walnuts, almonds, hazelnuts, and more, and some nuts have nutritional values similar to those of soybeans, rich in essential fatty acids and essential amino acids.
Fifth layer: cooking oil and salt
Oil and salt are essential as a cooking seasoning, but it is recommended to use as little as possible.
Cooking oil includes a variety of animal and vegetable oils, vegetable oils such as peanut oil, soybean oil, rapeseed oil, sunflower oil, etc., animal oil such as lard, butter, butter, etc. Cooking oil should also be diversified, and the types should be changed frequently to meet the needs of the human body for various fatty acids.
The amount of salt used by mainland residents is generally high, salt is closely related to hypertension, and limiting salt intake is a long-term action goal of the mainland. In addition to using less table salt, it is also necessary to control the intake of invisible high-salt foods.
Alcohol and added sugar are not essential foods for meals and should be avoided when used in cooking and when consumed alone.
Physical activity and drinking water
Illustrations of physical activity and water are still included in the visualization, emphasizing the importance of increasing physical activity and adequate water intake. Water is an important part of the diet, is a necessary substance for all life activities, and its need is mainly affected by factors such as age, physical activity, and environmental temperature. Adults with low levels of physical activity drink at least 1500 to 1700 ml (7 to 8 cups) of water per day. Under conditions of high temperature or high level of physical activity, the amount of water should be appropriately increased. Water from food and dietary soup accounts for about 1/2, and it is recommended to drink water and overall diet (including water in food, soup, porridge, milk, etc.) water intake totaling 2700 to 3000ml.
Physical activity is an important means of energy balance and maintaining good health. Exercise or physical activity effectively expends energy and maintains mental and metabolic activity. Encourage the habit of exercising every day and insist on doing more energy-consuming activities every day. Adults are recommended to engage in physical activity equivalent to at least 6,000 steps of brisk walking per day, and it is best to perform 150 minutes of moderate-intensity exercise per week, such as cycling, running, yard or farm labor.
(Source: Chinese Nutrition Society website)
Workers Daily client "Le Health" No. 215