Dietary guidelines are the basic documents of health education and public health policies, and an important part of the country’s implementation and promotion of rational food consumption and improvement of population health goals. Provide the public with the nutritional protection they need and develop healthy eating habits and lifestyles to promote the overall health of the population and prevent chronic diseases. After 6 years, the fifth edition of the “Dietary Guidelines for Chinese Residents (2022)” was released. What are the contents of the 2022 Dietary Guidelines for Chinese Residents? What are the changes from the 2016 version? Let the nutrition experts of The First Affiliated Hospital of Xi’an Jiaotong University show you what the official Chinese “Eating Guide” says.
version 2022 How does the Dietary Guidelines compare to the 2016 Dietary Guidelines
What changes?
1. Modified from 6 core recommended contents to 8 contents
2. New dietary guidelines for the elderly over 80 years old
Guidelines for specific populations. The 9 groups are: pregnant and pregnant women, lactating women, 0-6 month old infants, 7-24 month old infants and young children, preschool children, school-age children, general elderly people, the elderly, and vegetarians. The Guidelines add dietary guidelines for the elderly over the age of 80, focusing on preventing malnutrition and frailty. Elderly people need to monitor their own weight and, if BMI <20kg/m2, require medical evaluation. The dietary intake of the elderly should not fall below 80% of the target amount.
3. New Oriental Healthy Meal Mode
Domestic experts combined with recent nutritional surveys and disease surveillance in my country, and found that the dietary pattern in the southeast coastal area (Zhejiang, Shanghai, Jiangsu, Fujian, Guangdong) is rich in vegetables and fruits, and often eats fish and shrimp, etc. Aquatic products, soybean products and milk, cooking light and less salt, etc., and residents in this area have lower incidence of hypertension, cardiovascular disease and mortality, and higher life expectancy. Therefore, the dietary guidelines proposed for the first time that the dietary pattern along the southeast coast represents our country“Oriental healthy dietary pattern”, hoping to play a role in health demonstration and have more good instructive.
4. Dietary Pagoda recommended intake adjustment
Compared with the 2016 version of the pagoda, the 2016 version of the pagoda is still based on the dietary pagoda diet. Grain-based balanced meal pattern.
● Emphasizes eating aquatic products at least twice a week, especially one egg a day. Our country Eat more animal meat, especially pork, while aquatic products are lower in fat than animal meat, and the fatty acids they contain are more conducive to protecting the cardiovascular system.
●Increase the intake of milk and dairy products by 300-500ml. Milk is an important source of high-quality protein and calcium, but China’s milk consumption is at a low level.
● The “salt restriction” target is more stringent, with a daily salt intake of less than 5 grams. At present, the salt intake of Chinese residents is Too much salt is common, and too much salt intake increases the risk of diseases such as high blood pressure and stroke.
, will see the label”
strong “< Choose and read labels” is the seventh core recommendation of the new dietary guidelines, and it is also the publicity theme of this year’s National Nutrition Week. Value orientation, which aims to guide and encourage healthy eating behaviors in families. Nowadays, eating out and buying finished dishes for takeaway are more and more appearing in people’s lives. The new guide points out that it is necessary to understand the nutritional characteristics of various foods, choose fresh, nutrient-dense foods, and learn to choose healthier packaged foods by comparing food nutrition labels. The principle of “knowing how to cook, choose, and read labels” is proposed. On the one hand, we recommend everyone to reduce the number of eating out and gatherings during the epidemic, so as to have a reasonable diet and improve immunity; on the other hand, we hope to mobilize everyone to be reasonable Shop for food, experience the joy of cooking, and promote family happiness.
How to read food nutrition labels?
1. Look at the ingredient listIngredients (list) are the main raw materials for understanding food , the most important way to identify the composition of food. According to the principle of “decreasing amount of materials used”, the ingredients (table) list food raw materials, auxiliary materials, food additives, etc. in order according to the amount of ingredients.
2. See the Nutrition Facts table The Nutrition Facts table states the energy provided per 100g (or per 100ml) of food as well as protein, fat, saturated fat, The content of nutrients such as carbohydrates, sugar, and sodium, and their percentages in the nutrient reference value.
3. Use nutrition claims to purchase foods such as high calcium, low fat, sugar free, etc.; or similar to similar foodsthan increase dietary fiber, or reduce the amount of salt and so on.
=”600> >With “Dietary Guidelines for Chinese Residents (2022)”
8 “Dietary Guidelines”
Criteria – variety of food, reasonable combination ● Stick to a balanced, cereal-based diet. ● The daily diet should include cereals, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, and beans. ● The average daily intake of more than 12 kinds of food, more than 25 kinds of food per week, reasonable mix. ● The daily intake of cereals is 200~300g, including 50~150g of whole grains and mixed beans; 50~100g of potatoes. Guide 2 Eat a balanced diet and maintain a healthy weight● People of all ages should engage in physical activity every day to maintain a healthy weight. ● Do not eat too much and maintain energy balance. ● Adhere to daily physical activity, at least 5 days a week of moderate-intensity physical activity, a total of more than 150 minutes; active physical activity preferably 6 000 steps a day. ● Encourage appropriate high-intensity aerobic exercise and strengthen resistance exercise, 2-3 days a week. ● Reduce sedentary time, get up and move every hour. Guide #3 Eat more fruits and vegetables, dairy, whole grains, soy ● Vegetables, fruits, whole grains, and dairy are an important part of a balanced diet. ● Meals include vegetables, 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. Fruit juice cannot replace fresh fruit. ● Eat a variety of dairy products, the intake is equivalent to more than 300ml of liquid milk per day. ● Regularly eat whole grains, soy products, and nuts in moderation. Guide 4 Eat fish, poultry, eggs, and 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, eat eggs without discarding the yolk. ● Prioritize fish and eat less fatty, smoked and cured meat products. Guide 5: Less salt and less oil, control sugar and limit alcohol ● Cultivate light eating habits 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 sugar, no more than 50g per day, preferably below 25g. ● The daily intake of trans fatty acids should not exceed 2g. ● Don’t drink or drink less sugary drinks. ● 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. Guide 6 Eat regular meals and drink plenty of water● Reasonably arrange three meals a day, regularly and quantitatively, without skipping meals, and eat breakfast every day. ● Eat regularly, eat moderately, not overeating, not partial or picky, and not excessively dieting. ● Drink plenty of water, a small amount several times. In mild climates, adults with low physical activity levels drink 1700ml of water per day and adult women drink 1 500ml of water per day. ● It is recommended to drink plain water or tea, less or no sugar-sweetened beverages, and no beverages to replace plain water. Principle 7 Know how to cook, choose, and read labels● Healthy meal planning should be done at all stages of life. ● Know 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 about moderation and balance. Guide 8: Divide meals with chopsticks and eliminate waste● Choose fresh and hygienic food and do not eat wild animals. ● Separate raw and cooked food preparation. Cooked food should be thoroughly heated after reheating. ● Pay attention to hygiene and start with serving chopsticks. ● Cherish food, prepare meals on demand, and advocate dividing meals without wasting them. ● Be a practitioner of sustainable food system development.
Author: Li Weimin, Deputy Chief Physician, Department of Nutrition, The First Affiliated Hospital of Xi’an Jiaotong University
Correspondent: Zhang Ying
Editor: Huang Mengmei
Reviewer: Xie Tao
Issued: Wan Hongxin
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