“Dietary Guidelines for Chinese Residents” is updated! The last update was in 2016. The original intention of the dietary guidelines is to guide more people to eat well. After all, the cost of the body is inseparable from eating.
This update highlights a way of eating that is more suitable for Chinese people – the “Oriental Healthy Meal Pattern” with Chinese characteristics.
Image source: Chinese Nutrition Community Public Account
What changes have been made to the latest 2022 dietary guidelines? What does a Chinese diet look like? Let’s take a look.
What changes have been made to the latest dietary guidelines?
Compared to the 2016 Dietary Guidelines, the latest version of the Dietary Guidelines makes these adjustments:
Green and red fonts are adjusted content
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Image source: Made by myself
Green font is new content
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Image source: Made by myself
It doesn’t matter if you don’t understand it well, let me help you make a few key points:
The recommended salt intake continues to decline from less than 6 grams per day to less than 5 grams per day;
It is recommended to drink more milk, from the original 300 grams to 300-500 grams, that is, drink more than 300 grams;
It is clearly stated that the meat you eat should contain aquatic products, and it is recommended to eat an egg a day and aquatic products at least twice a week.
Completely, the food pagoda presents the way of eating suitable for Chinese people:
Dietary Guidelines for Chinese Residents 2022 Edition
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Image source: Dietary Guidelines for Chinese Residents 2022 Edition – China Good Nutrition Public Account
Do you think the eating method in this picture is a bit similar?
I eat a lot of fresh vegetables and fruits. I also often eat fish and shrimp and other aquatic products, soybean products and milk. I also make good use of steamed, boiled, boiled and other less oil and less salt. cooking method
——This is a typical dietary pattern along the southeast coast, such as Jiangsu, Zhejiang, Shanghai, Guangdong, and Fujian.
Experts say that these eating habits are very good. Correspondingly, residents in these areas have lower incidence and mortality of hypertension and cardiovascular diseases, and higher life expectancy.
Therefore, the dietary guidelines propose that the dietary pattern along the southeast coast represents my country’s “Oriental Healthy Dietary Pattern”. One side of the water and soil supports the other person, and it is indeed more worthy of promotion.
However, some people may say, what should I do when it comes to how to eat healthier every day? Don’t worry, combined with the experience of the dietary pagoda and daily diet, I have compiled 10 dietary suggestions for everyone to learn.
Chinese Diet
You can eat this way (tutorial)
Be sure to eat staples, including whole grains.
However, in the common polished rice and white noodles, a lot of these good things are lost during the finishing process, so refined carbohydrates (white rice, bread, etc.) can be appropriately reduced.
At least 1/4 of the daily staple food should be replaced with whole grains (brown rice, oats, etc.) and mixed beans (red beans, mung beans, etc.). A simple adjustment is to replace half of a bowl of rice or Replace at least 1/4 with whole grains and boiled beans.
Image source: 2016 Dietary Guidelines for Chinese Residents
In addition, you should also eat potatoes, 1 to 2 taels a day, about a small bowl of potatoes or half a sweet potato, which can be eaten for breakfast or with other staple foods.
Eat a variety of vegetables, a pound a day is not an exaggeration.
China’s vegetables are rich in variety and cooking methods are diverse, which is a great advantage in healthy diet and should be brought into full play. Eat at least 300 grams a day, a pound a day is the best.
Green leafy vegetables and dark vegetables can be eaten together. It is better to try half a catty meal, which is 2 small bowls of vegetables after cooking. The common Shanghai green, the larger two are half a catty, don’t be afraid to eat enough.
Image source: 2016 Dietary Guidelines for Chinese Residents
In addition, from a blood sugar friendly point of view, you can eat vegetables first and then meat and rice, which can make blood sugar more stable.
Eat more and more varieties of fruit, half a catty per day.
Fruits are sweet and sour, and are rich in vitamins. You can eat seasonal fruits in different patterns every season. The amount of half a catty per day is about the same.
The recommended amount in the Dietary Guidelines is between 200 and 350 grams, which is simply 2 fists for a small girl, or 1 fist for a tall boy.
A large apple is enough for 200 grams, how much other fruits should I eat? See the figure below for an approximate reference.
Eat a variety of fruits in different varieties, with more variety and better nutrition
Image source: Made by myself
Drink enough every day, preferably one pound of milk a day.
Dairy products contain high-quality protein and calcium. It is best to drink a cup of milk + a cup of yogurt every day, that is, at least 300 ml of liquid milk a day.
If you can, add some other dairy products, such as cheese, etc. If you have the habit of drinking coffee, you can also add a latte with milk in the middle to increase your milk intake.
If you are lactose intolerant, you can try yogurt or choose a lactose-free product.
Note that soy milk (and various plant-based milks, such as oat milk), while good, is not a substitute for cow’s milk.
In addition, people who love to drink milk should also hold it. If it exceeds 500 grams, they should pay attention. It is better to change to skim or low-fat, after all, the fat in it is also solid.
Eat meat in moderation and eat seafood at least 2 times a week.
The new version of the guide classifies livestock and poultry meat, aquatic products and eggs into the category of “animal food” (120-200 grams per day), which is more convenient for everyone to remember, and emphasizes priority selection Fish and other aquatic products are used as protein sources.
We eat a lot of poultry and livestock meat every day, but from a health perspective, it is recommended not to exceed one catty per week, about 70 grams per day, which is about the size of a palm.
Smoked and preserved meat products will greatly increase the risk of gastric cancer and esophageal cancer, so it is better to eat less.
Fish, shrimp, crab and shellfish and other aquatic products are low in fat and contain more unsaturated fatty acids, which have a certain effect on preventing dyslipidemia and cardiovascular diseases. It is recommended to eat at least 2 times a week, or eat a total of 300-500 grams.
One egg a day is fine.
Many people believe that eating egg yolks will cause our cholesterol intake to be too high, and they dare not eat egg yolks when eating eggs, or even dare to eat eggs every day.
Actually, healthy people don’t need to be overly concerned about their dietary cholesterol intake, and there is no evidence that eating too much cholesterol causes high blood lipids or heart disease.
As a supplement to animal meat, an egg a day is good, and the yolk is very nutritious, so don’t throw it away.
Image source: Made by myself
A small handful of nuts a day is still a must.
Nuts are really good nutrition, rich in B vitamins, vitamin E, as well as protein, unsaturated fatty acids and minerals. And the nuts are also delicious, and it is convenient to eat one by one.
But the fly in the ointment is that it’s easy to eat too much… Nuts are too high in fat. Taking the common peanut and melon seeds as an example, the fat content can reach more than 40%, which is almost a mouthful of nuts and half a mouthful of oil. Let’s just say that the advantages cannot be lost and the disadvantages must be avoided, so eat with restraint.
I haven’t seen the latest 2022 recommendations, but it is mentioned that there are 25-35 grams of soybeans and nuts per day, which is consistent with the 2016 version, converted to a day, that is, shelled melon seeds Almost a handful.
Grab a handful of sunflower seeds and eat slowly~
Image source: Lilac Life Institute
Drink plenty of water, 1500-1700ml of water per day.
In fact, it is not difficult to drink enough water for a day, especially for people who want to lose weight (the rate of overweight and obesity in adults has exceeded 50%), there is a recommended water drinking method ” 53535″, which can guarantee the amount of water you drink for a day.
A paper cup of water is about 200-300 ml
A bottle of water is approximately 500ml
Image source: Made by myself
Of course, the most important thing is to listen to your body and replenish the water you need in time according to your sweating situation. Don’t be too rigid about when to drink it.
In addition, you can simply judge by the color of your urine whether you are drinking enough water. Light yellow urine is normal, and yellowish urine means you are really not drinking enough water. Enough, make up now.
Reduce oil and salt and reduce again.
As a necessity for daily cooking, the intake of oil and salt in China is currently exceeding the standard.
Take oil as an example. In 2017, the Chinese Center for Disease Control and Prevention disclosed that the amount of edible oil in Chinese households was as high as 42.1 grams per person per day, and 80% of households exceeded the standard.
How much is recommended to eat?
Salt is reduced to less than 5 grams per day, and oil is recommended to be 25-30 grams (about 3 tablespoons). Some small tools can be added in daily life, such as replacing salt with low-sodium salt , or start using salt-limited spoons and well-marked oil cans.
A tablespoon of oil has about 10 grams
Image source: Tu Wo Creative
In addition to visible salt and oil, some dishes and snacks also require a lot of salt.
Although it is a little difficult, but slowly changing will always get closer and closer to the recommended value of health, and it will be closer to health.
You can’t drink alcohol without drinking it, and don’t eat it without adding sugar.
In the food pagoda, alcohol and added sugar are not to be seen. Because from a health point of view, the optimal amount of alcohol consumption is 0, and added sugar is also a nutrient that our body does not need at all.
But considering that in real life there is no alcohol or sugar at all, it might be a bit difficult for many people.
For these two restrictive foods, the guidelines also give advice on the amount of sugar: less than 50 grams of sugar per day, preferably less than 25 grams; and alcohol restrictions are also From the original 25 grams to 15 grams, which is the amount of a can of beer or a small glass of red wine.
But we still want to emphasize that for health, if you can quit these two things, you can quit both.
Image source: Tu Wo Creative
Finally, when we stress good eating patterns, the most important thing is balance.
Don’t worry too much about what you must eat or not, and don’t worry about whether you have eaten enough for the day. The point is that the overall mix is reasonable and you can eat everything.
Good eating habits are those that you can stick to. Friends who have learned it quickly like it and forward it to your family and friends.
This article reviewer
Xu Minjie
Master of Nutrition
SUNY Buffalo
Planning
Planning: Murphy, April | Producer: Feidi
Cover image source: Zhanku Hailuo