Too long to read
Two pictures to see what has changed in the new 2022 dietary guidelines
For a detailed interpretation, see the text~
The biggest event in the nutrition industry a few days ago is that the Dietary Guidelines for Chinese Residents (2022) compiled by the Chinese Nutrition Society is finally out!
This is another update after the 2016 version, and it can be said to be ill-fated, it was finally released after more than a year…
I watched the press conference while queuing up for nucleic acid testing the other morning.
Below, I will help you analyze and analyze and see what changes have been made in the new version and the old content.
Core recommendations added
The 2016 version of the guidelines had six recommendations for generally healthy people over two years of age, and the 2022 version changed to eight.
Mainly added two items: “Eat regularly and drink enough water” and “Can cook, choose and read labels”.
This is mainly for the changes in everyone’s eating habits in recent years, such as irregular meals, and after the increase in eating out and take-out, the suggestions are given.
emphasis on whole grains
This time, I also added more whole grains. Whole grains will have more protein, vitamins, minerals and dietary fiber. There are some plant compounds with health benefits, and the epidemiological evidence for the health benefits of whole grains is plentiful.
How to guarantee whole grains? Consider substituting at least one meal of the day for a whole-grain bean staple.
Breakfast
The most convenient is oatmeal. Instant oatmeal can be eaten directly by adding it to cold milk or yogurt. Even if it is oatmeal that needs to be cooked, you only need to add milk. Heat in microwave for 2 minutes. If you have a timed rice cooker, soymilk maker, etc. at home, you can also make an appointment the night before to cook some millet porridge, mixed soymilk, etc., and you can also eat whole grains quickly. breakfast.
Dinner
If dinner can be cooked at home, the whole family can eat brown rice, multigrain rice, etc.
Whole grains like black rice, brown rice, millet, quinoa, mung beans are also very easy to make, just cook them directly with the rice.
But if the textures like red beans and barley are relativelyHard grains that can be soaked in the refrigerator before going out. There are even some better rice cookers, which can be cooked directly in the multigrain mode, and the red beans can be boiled softly without soaking in advance.
Other options like boiled corn, roasted sweet potatoes, and steamed multigrain buns are also good options. Use them in place of a main meal or with white rice.
Food recommendation fine-tuning
1 salt is further limited to less than 5g
For example, salt was originally recommended to be controlled within 6g, but now it has become 5g. The main reason for this is that it is in line with the goals of the Healthy China Action and the “Three Reductions and Three Health” actions, and is adjusted to the standards of the WHO.
I used to be an invited expert of the WHO Salt Reduction Project. At that time, 6 grams was promoted in China. In fact, considering the actual situation of Chinese residents, in fact, only 20% The average amount of salt that everyone eats is 10 grams, so it is necessary to limit more salt.
At this press conference, Yang Yuexin, chairman of the Chinese Nutrition Society, cited a paper published by The Lancet in 2019 showing that China eats too much salt strong>, and the country with the most serious increase in the risk of cancer and cardiovascular disease caused by an unbalanced diet is China.
In fact, I introduced it in detail when the paper first came out, and it is very valuable now. New Lancet study: What food is the real ‘health killer’?
How to control salt?
Salt reduction is essentially solved by making the taste lighter, eat less processed food, pay more attention to the basic taste of the food, Gradually reduce salt use daily.
There are also some tips, such as using some natural ingredients and seasonings to increase the flavor and enrich the taste. Such as tomatoes, mushrooms, onions, peppers, garlic, green onions…
You can also choose seasonings such as low-sodium, reduced-salt soy sauce.
Increased milk production
This time the dairy productwas changed from 300g to 300-500g.
I really have to admire myself for this, my advice for the past ten years has been the same as it is in the latest version…
I used to suggest that you you can really drink 500g of milk if you have the conditions, but if you want to drink more, you should choose low-fat milk Or skim milk, and I ended up being scolded several times in everyone’s milk debate…
The new guide now recommends exactly the same as mine!
How to guarantee milk?
Dairy products include not only liquid milk, but also yogurt, cheese, etc. The simplest is A glass of milk for breakfast, and another glass for lunch or afternoon Yogurt, or a few slices of cheese.
As for how to convert the amount, you can convert it with the same amount of protein according to different products. For example, 100g of milk can be converted into about 10g cheese, 12.5g milk powder, and about the same amount of yogurt.
Animal food combined to 120-200g
This is just a combination of the recommended amounts that were previously separated. In order to facilitate everyone’s meal catering, eggs, aquatic products, red meat and white meat are all grouped together. Remember, I can understand this too.
You can take a look at my diet diary applet. I put all meats together in it, because I think it’s not very good to split it up and record it into dozens of grams every day. Reality.
In addition, I have repeatedly emphasized that at least 2 times a week of aquatic products, eat an egg a day is more appropriate.
When it comes to eggs, many people may think of cholesterol.
This dietary guide also reminds that for a healthy person, cholesterol intake does not need to be considered. But if you really suffer from a certain disease, such as hyperlipidemia, then cholesterol should still be limited, not as many people have said in the past few years In that way, it seems that eggs can be eaten as much as you want.
Cereal and potato disassembly
The grains and potatoes may be different at first glance (hey, less staple food?), but no, in fact, there is no difference in the total amount, but the original Cereals and potatoes are listed together, and the total recommended amount is 250-400g. This time, the potatoes are separated.
More specific remindersCereals are 200-300g, of which whole grains or beans should be 50-150g, in addition to cereals, Go eat 50-100g potatoes, which is especially recommended.
The common potato foods are sweet potatoes, potatoes, taro, and yam. On the one hand, they accumulate a lot of starch, which can supplement calories and can be eaten as a staple food. On the other hand, it can also supplement vitamin C, B vitamins, potassium, carotene, etc. that are lacking in white rice noodles.
How many carbs should I eat?
Especially at the Dietary Guidelines conference this time, Chairman Yang Yuexin also specifically mentioned some controversies over the ratio of carbohydrates to energy, citing the 2018 report of the Lancet Public Health Sub-Journal. A study on the relationship between carbohydrate-to-energy ratio and health.
Seidelmann, Sara B et al. “Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis.” The Lancet. Public health vol. 3,9 (2018): e419- e428.
In many population cohort studies and observational studies, it has been found that the carbohydrate energy supply ratio of 50%-60% is a relatively balanced amount. If Lower than 40% or higher than 70% increased mortality in a U-shaped relationship.
Alcohol
Alcohol is not written on the food pagoda, but in fact this time it is further restricted. It used to be 25g a day for men and 15g a day for women, now both men and women are recommended to limit it to less than 15g a day (pure alcohol).
I started to major in nutrition in 2005. At the beginning of the class, I was still studying the dietary guidelines of the 1990s. After graduation, I started to use the 2007 version of the dietary guidelines. The previous edition of the Dietary Guidelines. So in fact, I am particularly touched by the changes in alcohol and sugar intake in each version of the Dietary Guidelines.
It is important to emphasize that drinking has no health benefits at all, there is no such thing as a “drink” or “a little drink is good for the heart”, it There is simply no proper intake. As for why someone asks why it is still written to limit alcohol instead of quitting, or considering the actual situation, it is too difficult for everyone to quit drinking, Those who have the conditions to quit drinking certainly recommend quitting alcohol, if you really want to drink , then you should also consider this limit to reduce the risk as much as possible.
The importance of weight
20 years ago, the weight-related content was in the middle of the guideline, but in the two most recent dietary guidelines, the weight-related recommendation has been advanced to the second place. The position of the bar has been paid more attention, because the overweight and obesity situation is too serious in this era.
When I was studying nutrition, only Beijing had a 40% overweight and obesity rate in the country, but now the overweight and obese people in China have accounted for 50% of adults. It can be seen that weight control Very important, controlling total calories is very important, aBe sure to pay attention to eating and balancing.
Exercise is about more than weight loss
New dietary guidelines include more exercise recommendations:
At least 5 days of moderate-intensity physical activity per week, with a total of 150 minutes, active physical activity per day is more than 6,000 steps per day strong>, encourage high-intensity aerobic exercise, strengthen resistance exercise, at least 2-3 days a week, and reduce sedentary time , get up and move every hour.
While this recommendation is not much different from the previous version, this time it is based on a wealth of scientific evidence on the health effects of exercise. Exercise is about more than weight loss, there is strong evidence that exercise reduces the risk of many chronic diseases, including high blood pressure, diabetes, cardiovascular disease, and some cancers , are beneficial, and even include relieving mental stress, improving sleep quality, for improving thinking, learning, and Judgment also helps, and can also help reduce the risk of depression.
I still remember that I was still in the system when the last edition was released. I participated in a seminar on the dietary guidelines that time, and I also proposed the concept of sitting soon, not just for the posture of sitting, as long as It’s not good to stand still even if you stand for a long time.
Special populations
The above is an interpretation of the key changes in the 2022 Dietary Guidelines. These recommendations apply to the general population over 2 years old. In addition, the Dietary Guidelines also specifically target infants, nursing mothers, and pregnant women. As well as the elderly and other stages have some suggestions.
Senior Elderly
This time, in the face of an increase in life expectancy and an aging population, it also specifically added dietary recommendations for the elderly over the age of 80 (previously only classified in 60 years old).
The focus is on preventing malnutrition and debilitation. For example, we should pay attention to monitoring the body weight. If it is found that the BMI of the elderly is less than 2, special attention should be paid to the analysis of the cause, and medical evaluation should be used to avoid malnutrition.
Breastfeeding
This time, the insistence on breastfeeding is also very clear, recommending at least exclusive breastfeeding until 6 months and continuing breastfeeding until 2 years of age or older. Particular emphasis is placed on getting your baby to suck on the nipple as early as possible Early breastfeeding.
If some mothers are hesitating about whether to eat milk powder or do not want to breastfeed, it is best not to make this decision by themselves, it is recommended that >Consult doctors and professionals to help you make a decision, not just make your own judgement.
Drink water
This time I also specifically mentioned drinking enough water in the core recommendations. In fact, there is no difference in the specific data of drinking water: it is guaranteed for light physical adult women 1500ml, Men guaranteed 1700ml.
The emphasis is on drinking plain water, recommending something like tea, less or no sugary drinks strong>, do not replace plain water with beverages, there is no benefit to consuming more of these sugars, and there will be various risks.
You can learn to judge whether you are dehydrated by the condition of your urine, the amount of urine, and the color of your urine.
This article is reproduced with permission from NutritionTeacher Gu Zhongyi (ID: yy4gz1), if you need a second reprint, please contact the original author.