From eating well, to eating well, to eating healthy, Chinese people have undergone tremendous changes in dietary nutrition over the past few decades. After 6 years, the Chinese “Eating Guide” – “Dietary Guide for Chinese Residents (2022)” has been updated! In the new era, it has played an important role in guiding residents to change their nutritional health status and enhance their health quality through a balanced diet.
On May 18, the first “518 China Nutrition Festival”, hosted by Xinhuanet, co-organized by Tomson By-Health, and professionally guided by the Science Popularization Committee of the Chinese Nutrition Society, was launched. Advocate the scientific nutrition concept of “food diversification and scientific intake of 7 major nutrients”, and launched a series of popular science activities.
Yu Kang, Director of the Clinical Nutrition Department of Peking Union Medical College Hospital, was a guest in the live broadcast room of “Nutrition Please Be In Place” of the 518 China Nutrition Festival, and answered the hot questions about nutrition and health that everyone is concerned about, to help everyone How to eat three meals a day.
Advocate food diversification, one day intake 12 kinds of food
How to eat three meals a day scientifically? The answer is:
12 foods,
7 nutrients, < /strong>
6 keywords.
Diverse food is the foundation of a balanced diet. The “Dietary Guidelines for Chinese Residents (2022)” recommends 12 kinds of foods a day and 25 kinds of foods a week.
Some people say, how can it be possible to eat so many kinds of food in one day? Professor Yu Kang believes that as long as you make adjustments with your heart and plan scientifically, you can gradually form a “diverse food” eating habit. At the same time, online support: green leafy vegetables as a base, accompanied by colorful peppers, purple cabbage, onions, and western vegetables. Orchids, tomatoes, carrots or purple eggplants make up the “table rainbow” with colorful vegetables.
In fact, ordinary people have many specific ways to make their food more diverse. For another example, turn ordinary soy milk into five-grain soy milk; change ordinary porridge into eight-treasure porridge; change ordinary white rice into three rice (rice + corn + millet), add some spinach juice to ordinary white noodles to make green noodles, add some Carrot juice is used to make yellow noodles, and dragon juice is added to make red noodles…
Yu Kang said that the “Seven Major Nutritional Concepts” mentioned in the 518 China Nutrition Festival Scientific Nutrition Concept “Nutrition”, i.e. protein, fat, carbohydrates, minerals, vitamins, dietary fiber, etc., all come from the daily meals we eat, and we cannot neglect any of them.
According to the classification of “Chinese Residents’ Balanced Diet Pagoda (2022)”, I want to take scientific photos Into the 7 major nutrients, the food we eat every day should be composed of the following categories:
salt<5 grams;
Oil 25-30g;
Milk and dairy products 300-500g;
Soybeans and nuts 25-35 grams;
animal food 120~200 grams,
at least 2 times a week of aquatic products,
< span>One egg per day;
vegetables 300-500 grams;
< p>Fruit 200-350g;
Cereal 200-300g,
Whole grains and beans 50-150g;
Potato 50-100g ;
Water 1500-1700ml.
In addition to the nutritional value of food, also pay attention to cooking techniques, here There are 6 keywords for healthy meals – natural, fresh, varied, light, balanced, moderate.
“Oriental Healthy Meal Pattern” is recommended
Previously, BY-HEALTH launched the “National Local Cuisine Nutrition Great PK” activity in conjunction with the media in 12 cities across the country. In the end, Beijing roast duck, Shandong scallion roasted sea cucumber, Liaoning hot pot meat, Hubei Wuchang fish, Anhui fat Western Hen Soup, Hangzhou West Lake Vinegar Fish, Yunnan Beef Sauce, Fuzhou Pot Bian, Hunan Spicy Crayfish, Sichuan Boiled Pork, Guizhou Spicy Chicken, Guangdong White Cut Chicken, etc., have become the characteristics of both deliciousness and nutrition in the eyes of netizens from all over the world. vegetable.
It is not difficult to find that many of the dishes on the list use fish as the main ingredient. High protein and low fat, steamed or stewed cooking methods can better reflect its nutritional value. From a single food point of view, we generally recommend light, fresh and natural ingredients with as many ingredients as possible. But at the same time, it is recommended not to eat only one dish repeatedly, advocate food diversification, and scientifically ingest the 7 major nutrients. You can try more and be a “comprehensive hand” of nutrition.
So, what kind of dietary pattern is suitable for Chinese people?
There are some well-known dietary patterns, such as the Mediterranean meal pattern, DASH meal pattern, etc. Domestic experts, combined with recent nutritional surveys and disease monitoring in my country, found that the dietary patterns in the southeast coastal areas (Zhejiang, Shanghai, Jiangsu, Fujian, Guangdong) are rich in vegetables and fruits, and often eat fish and shrimp and other aquatic products, soybean products and milk. It has the advantages of light cooking and less salt, and the residents in this area have lower incidence and mortality of hypertension, cardiovascular disease, and higher life expectancy.
Therefore, the “Dietary Guidelines for Chinese Residents (2022)” proposed for the first time that the “dietary pattern along the southeast coast” represents my country’s “Oriental Healthy Dietary Pattern”, hoping to play a role in health demonstration. better guidance.
Health literacy, scientific nutrition, starting from children< /p>
As the guiding project of the National Nutrition Week, the first 518 China Nutrition Festival responded to the call of the “Healthy China 2030” Planning Outline, with the theme of “Scientific Nutrition, Nutrition in China”, and proposed “advocating food diversification” , Scientific Intake of 7 Nutrients” scientific nutrition concept.
Chief Scientist of BY-HEALTH, Chief Professor of Hangzhou Institute for Advanced Study of UCAS, Distinguished Appointment of Chinese Academy of Sciences Researcher Professor Lin Xu said that advocating food diversification and encouraging more people to mix them reasonably to promote nutritional balance is an important measure to practice “healthy China, nutrition first”.
When talking about the current national nutrition problem, Yu Kang mentioned a concept called “two skins”. “One skin” means that everyone understands the nutrition theory, and “the other skin” means that they don’t know how to turn the nutrition they need into delicious food. Of course, health literacy is not achieved overnight, and the scientific concept of nutrition should start with children.
Not only adults are responsible for their own three meals a day, but on the occasion of the “520 Chinese Student Nutrition Day”, Yu Kang said: “For students or teenagers, It is the critical period to cultivate good eating habits and health awareness. It is necessary to carry out a systematic and good food education in China, so that they can enjoy delicious food from an early age and gain nutrition and health from the food. Only by these, can children get a really good foundation of scientific nutrition, and cultivate the scientific concept of nutrition we mentioned earlier from childhood.”
Professor Yu Kang pointed out that whether it is ” “National Nutrition Week” or “518 China Nutrition Festival”, people from all walks of life have a common purpose: to truly deepen the concept and practice of nutrition and health, and to help improve the health of the people.