On the morning of April 26, 2022, the Dietary Guidelines for Chinese Residents (2022) was officially released!
What you need to know about the new Dietary Guidelines!
Photo source: Chinese Nutrition Society official website
< strong>What are the dietary guidelines?
1. Dietary guidelines are the basic documents for health education and public policy, and are the national implementation of “Healthy China Action” (2019-2030) and “National Important technical support for the Nutrition Plan (2017-2030).
2. Dietary Guidelines are guidelines for food selection and physical activity based on the principles of nutrition science and human nutritional needs, combined with the food production and supply situation in my country and the living practices of the population. “Dietary Guidelines for Chinese Residents (2022)” is guided by the National Health Commission and edited by the Chinese Nutrition Society. After analyzing the application problems and challenges in my country, based on systematic reviews and meta-analyses of scientific evidence, 8 balanced dietary guidelines have been extracted.
Eight principles for a balanced diet
Criterion 1: Diverse and reasonable food combinations
Criterion 2: Eating a balanced diet and maintaining a healthy weight
Guide #3: Eat more fruits and vegetables, dairy, whole grains, soy
Criterion 4: Eat fish, poultry, eggs, lean meat in moderation
Criterion five: less salt and less oil, sugar control and alcohol limit
Criterion six: Eat regular meals and drink plenty of water
Criterion 7: Know how to cook, choose, and read labels< /strong>
Criterion 8: share meals with chopsticks and eliminate waste
Image source: official website of Chinese Nutrition Society
Interpretation of the Dietary Guidelines for Chinese Residents (2022) 》
Criterion 1: Diverse and reasonable food combinations
①Adhere to a cereal-based meal pattern
② The daily diet should include cereals, potatoes, vegetables and fruits, poultry, fish, eggs, milk, and soy foods
③The average daily intake of more than 12 kinds of food, more than 25 kinds of food per week
④ Daily intake of cereals 200~300g, including: whole grains and mixed beans: 50~150g; potatoes 50~100g
Guide 2: Eat and move Balance, healthy weight
①People of all ages should be physically active every day to maintain a healthy weight
②Adhere to daily physical activity, at least 5 days a week of moderate intensity Physical activity, accumulated for more than 150 minutes; active physical activity should be 6000 steps per day
③Encouraging appropriate high-intensity aerobic exercise and strengthening resistance exercise, 2~3 days a week
④Reduce sedentary time and get up and move every hour
Criterion 3: Eat more fruits and vegetables, dairy, whole grains, soybeans
①There are vegetables in the meal, and ensure that you consume no less than 300g of fresh vegetables every day, of which dark vegetables should account for 1/2. Fruits and fruit juices cannot replace fresh fruits
③Eat all kinds of dairy products every day, the total intake is equivalent to more than 300ml of liquid milk
④Frequently eat whole grains, soy products, and nuts in moderation
Criterion 4: Eat fish, poultry, eggs, lean meat in moderation
①Fish, poultry, eggs And lean meat intake should be moderate, an average of 120~200g per day
②It is recommended to eat fish twice a week or 300~500g, eggs 300~350g, and poultry meat 300~500g< /p>
③Eat less processed meat products
④Preference is given to fish and less fatty, smoked and cured fish products
Criterion 5: Less salt and less oil, sugar control and alcohol limit
①Cultivate light eating habits, eat less high-salt and fried foods. Adults should consume no more than 5g of salt and 25~30g of cooking oil per day.
②Control the intake of added sugar, no more than 50g per day, preferably below 25g
< p>③The daily intake of trans fatty acids should not exceed 2g
④No or less sugar-sweetened beverages
⑤Children, adolescents, pregnant women, lactating women and patients with chronic diseases Don’t drink alcohol, adults should not drink more than 15g of alcohol per day
Guideline 6: Eat regularly and eat enough
①Rational arrangement one Three meals a day, regular and quantitative, and breakfast every day
②Eat regular meals, moderate diet, not overeating, not picky eaters, not excessive dieting
③sufficient amount Diet, in small quantities. In mild climates, adult men with low physical activity levels should drink 1700ml of water per day, and adult women should drink 1500ml of water per day
Criterion 7: Know how to cook, choose, and read labels
Guidelines strong>
①At different stages of life, you should make a healthy meal plan at this stage
②Understand food and choose fresh, nutrient-dense foods
③Learn to read food labels and choose prepackaged food reasonably
④Learn to cook, inherit traditional diets, and enjoy the natural delicacy of food
⑤Eating out, not Forget the right amount and balance
Criterion 8: share meals with chopsticks and eliminate waste
①Choose fresh and hygienic food and do not eat wild animals
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②Separate raw and cooked food preparation, and cooked food should be heated until it is heated through for the second time
③Pay attention to hygiene and start with serving chopsticks
④ Cherish food, prepare meals as needed, and advocate dividing meals without wasting The guideline is released, and one article grasps the latest points
https://www.kepuchina.cn/article/articleinfo?business_type=100&classify=0&ar_id=95984
【2】Yang Yuexin, Zhang Huanmei .Introduction to “Dietary Guidelines for Chinese Residents (2016)”[J].Journal of Nutrition,2016,38(03):209-217.DOI:10.13325/j.cnki.acta.nutr.sin.2016.03.002.
[3] “Dietary Guidelines for Chinese Residents (2022)”, read the picture, the official website of the Chinese Nutrition Society
https://www.cnsoc.org/notice/442220200.html
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