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The dietary guidelines are the basic documents for health education and public policy, and are part of the national implementation of the “Healthy China Action (2019-2030)” and “National Nutrition Plan (2017-2030)”. an important technical support. On the morning of April 26, 2022, the “Dietary Guidelines for Chinese Residents (2022)” conference was held in Beijing.
“Dietary Guidelines for Chinese Residents (2022)” has extracted eight guidelines for a balanced diet:
1. Diverse food, Reasonable collocation;
Second, eat a dynamic balance, healthy weight;Third, eat more fruits and vegetables, dairy, whole grains, soybeans;4. Eat fish, poultry, eggs and lean meat in moderation; 5. Less salt and less oil, control sugar and limit alcohol; 6. Eat regularly and drink enough water;< /span>7. Know how to cook, choose, and read labels; 8. Share meals with chopsticks to prevent waste. Eight principles of balanced diet – core recommendation
Criterion One Variety of food, reasonable combination< ul class="list-paddingleft-1">
Adhere to a balanced diet based on grains.
The daily diet should include cereals, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, and beans.
Average intake of more than 12 kinds of food per day and more than 25 kinds of food per week, with reasonable matching.
The daily intake of cereals is 200~300g, including 50~150g of whole grains and mixed beans; 50~100g of potatoes.
Guideline TwoEat Balanced, Healthy Weight
Each People of all ages should be physically active every day to maintain a healthy weight.
Do not overeat and maintain energy balance.
Adhere to daily physical activity, at least 5 days a week of moderate-intensity physical activity, with a total of more than 150 minutes; active physical activity is preferably 6 000 per day step.
Encourage appropriate high-intensity aerobic exercise and strengthen resistance exercise, 2-3 days a week.
Reduce sedentary time by getting up and moving every hour.
Criterion ThreeEat more fruits and vegetables, dairy, whole grains, soy
Vegetables, fruits, whole grains and dairy are important parts of a balanced diet.
Have vegetables in every meal, and ensure that you consume no less than 300g of fresh vegetables every day, and dark vegetables should account for 1/2.
Eat fruit every day, and ensure that you consume 200~350g of fresh fruit every day. Juice cannot replace fresh fruit.
Eat a variety of dairy products, the intake is equivalent to more than 300ml of liquid milk per day.
Frequently eat whole grains, soy products, and nuts in moderation.
Guideline FourEat fish, poultry, eggs, lean meat in moderation
The intake of fish, poultry, eggs and lean meat should be moderate, with an average of 120~200g per day.
It is best to eat fish twice a week or 300~500g, eggs 300~350g, and livestock and poultry meat 300~500g.
Eat less processed meat products.
Eggs are rich in nutrients, so eat eggs without discarding the yolk.
Prefer fish and avoid fatty, smoked and cured meats.
Guideline FiveLess salt and less oil, control sugar and limit alcohol
< span>Cultivate a light diet and eat less high-salt and fried foods. Adults should consume no more than 5g of 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 2g.
Avoid or limit sugar-sweetened beverages.
Children and adolescents, pregnant women, nursing mothers and patients with chronic diseases should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed a day should not exceed 15g.
Guideline SixEat regularly and drink plenty of water
Schedule three meals a day, regular meals, no missing meals, and breakfast every day.
Eat regularly, eat moderately, not overeating, not picky eaters, and not excessively dieting.
Drink plenty of water, often in small amounts. In mild climates, adults with low physical activity levels should drink 1 700ml of water per day, and adult women should drink 1 500ml of water per day.
It is recommended to drink plain water or tea, less or no sugary drinks, and no drinks to replace plain water.
Guideline SevenCan cook, choose, and read labels
Healthy meal planning should be done at all stages of life. Recognize foods and choose fresh, nutrient-dense foods.
Learn to read food labels and choose prepackaged food reasonably.
Learn to cook, inherit traditional food, and enjoy the natural taste of food.
When dining out, don’t forget moderation and balance.
Guideline EightSeparate meals with chopsticks and eliminate waste
choice Fresh and hygienic food, no wild animals.
Separate raw and cooked food preparation, and cooked food should be heated through after reheating.
Focus on hygiene and start with serving chopsticks.
Cherish food, prepare meals as needed, and advocate dividing meals without wasting.
Be a practitioner of sustainable food system development.