This morning, the “Dietary Guidelines for Chinese Residents 2022” was released in Beijing. Compared with the 2016 version of the guidelines, one type of food should be eaten more, and one type of food should be eaten less. It also makes more detailed suggestions on the frequency of eating some foods, which is systematically described in this article.
One, drink more milk
Milk and dairy products changed from 300 grams to 300-500 grams.
This modification is because:
Milk is an important source of dietary calcium. For people with high calcium needs, such as children aged 7-14 years old and the elderly over 50 years old, only drink 300 ml of milk every day, and eat more rich Calcium-containing soy products and green leafy vegetables are still difficult to get enough calcium.
Let’s do the calculations and we’ll know.
Guide recommends eating 300-500 grams of vegetables per day, of which dark vegetables account for more than 1/2, about 150-250 grams, dark colors include green, orange, yellow, red, purple , If green accounts for 1/2 of the dark color, that is, 75-125 grams, we use 100 grams of green leafy vegetables to calculate it every day.
Common green leafy vegetables rich in calcium include amaranth, rapeseed, kale, cabbage, and water spinach. Eating 100 grams can provide about 137 mg of calcium. (137 mg is the average calcium content of five vegetables).
Guide recommends eating 15-25 grams of soybeans and their products per day, which is roughly equivalent to 72.5 grams of northern tofu and 140 grams of southern tofu, with an average calcium content of 117 mg.
137 mg through green leafy vegetables + 117 mg through soy products, plus 321 mg through 300 ml of milk, for a total of 575 mg of calcium.
Even for the average person with a slightly lower calcium requirement, this calcium is not enough, so more milk needs to be consumed.
How can I increase dairy? I have 4 suggestions.
1. Develop the habit of drinking milk regularly
For example, if few people forget to eat three meals a day, then you can use “drinking milk for brunch separately” as your regular milk-drinking time. This is how I match it this month. of.
2. Always keep room temperature milk at home
Even if you like refrigerated pasteurized milk and yogurt, there is always a box of room temperature milk at home. Its shelf life is as long as 6-12 months, which can make it too late to buy pasteurized milk or yogurt. You can also drink milk when you have yogurt.
3. Incorporate milk into daily cooking
For example, when making steamed bread and noodles, steamed egg custard, and curry dishes, milk can be used to replace part of the water. When making porridge, you can also add a few spoonfuls of milk powder after the porridge is cooked.
4. Buy more dairy products for snacks
You can choose cheese sticks, milk slices, and natural cheeses according to your taste preferences, but try to choose sugar-free and less salty ones when purchasing.
In addition, for people who want to control their weight or have dyslipidemia, if they drink 500 ml of milk, they can choose skim milk to reduce the intake of energy and saturated fatty acids.
I have been drinking 500ml of milk every day for the past few months. I also drink skim milk. Recently, I have tried not only skim milk but also lactose-free milk. After the lactose is decomposed into galactose and glucose , the sweetness has also increased, which improves the taste of skim milk, which is still very delicious.
Second, eat less salt
Excessive salt intake not only increases the risk of hypertension, but also increases the risk of stroke and stomach cancer.
In recent years, my country’s per capita salt intake has been decreasing year by year, from 12 grams in 2002 to 10.5 grams in 2012 and 9.3 grams in 2015, although it has not yet reached the previously recommended
Therefore, in the Healthy China Action (2019-2030) released by the country as early as 2019, the limit of salt was set below 5 grams, which is also the limit of salt by the World Health Organization. The latest guidelines also synchronize this value.
What about salt control?
1. Choose high potassium and low sodium salts
2. Use a salt-limited spoon
3. Use soy sauce and less salt
4. Use pepper, aniseed, cumin and curry powder to increase the flavor
5. When dining out, tell the chef to reduce salt, and rinse it before eating when it is salty
6. When buying processed foods, pay attention to the nutrition facts table and choose similar products with lower sodium content
Three, eat aquatic products at least twice a week
The previous version of the guide suggested eating 40-75 grams of aquatic products every day, which is easy for Chinese people to eat pork, beef and mutton every day, because we are used to eating this way, but we need to drink water every day. products, some families in coastal areas may not be able to do so.
That’s why I’ve always emphasized here when I’m doing science, it doesn’t matter if you can’t eat it every day, eat it 2-3 times a week and double the amount you eat.
This version of the guide clearly puts forward the frequency of eating. When everyone sees this pagoda, the intuitive feeling is that it is better to land, which increases everyone’s enthusiasm for doing it.
In the core recommendation section of the guide, it also gives a weekly recommended amount of 300-500 grams of aquatic products. The figure below is a quantitative diagram of fish and shrimp. Everyone can eat for reference.
▲Original picture: 80 grams of cod, palm-sized and palm-thick
▲Original picture: 80g shelled shrimp, 8 pieces
▲Original picture: 8 oysters of the size in the picture
What aquatic products should I eat?
DHA-rich salmon, cod, sea bass, hairtail, mackerel, clams, clams, oysters, and mussels rich in zinc and iron are preferred.
Four, eat 1 egg a day
The previous version of the pagoda recommends eating 40-50 grams of eggs a day, which is actually equivalent to 1 egg. This version of the guide directly tells you to eat 1 egg a day, This makes For friends who have no concept of the amount, you can directly know how much to eat.
Seeing this recommendation, many people will say that in 2016, the United States did cancel the cholesterol limit, so can’t we eat a few more eggs a day?
Not recommended, because the China Nutrition and Health Survey shows that Chinese residents’ cholesterol intake is positively correlated with the blood cholesterol detection rate. Generally speaking, Emphasis on low-cholesterol diet is still of great significance to the prevention and treatment of hypercholesterolemia in my country.
Like “Dyslipidemia PrimaryThe Diagnosis and Treatment Guidelines (2019) still recommend that people with dyslipidemia should not exceed 300 mg of cholesterol per day.
The cholesterol content of a 50-gram egg is 324 mg. Normal people can eat 1 egg, and those with abnormal blood lipids can eat half of it.
The above is the adjustment made in the new version of the guide on the amount of food and the emphasis on the frequency of consumption. In addition, compared to the previous version of the guidelines, the new version of the guidelines also emphasize the following seven points:
1. Eat more whole grains
You can eat 1/3 to 1/2 of a meal with whole grains. To increase the intake of dietary fiber, B vitamins and minerals.
2. Reasonable collocation
Teacher Gu recommends that you have enough vegetables such as 1-2 fists, moderate protein such as 1 fist, and moderate staple food such as 1-2 fists per meal.
3. Regular meals
It is best to eat three meals at a fixed time and regular time, so that the blood sugar will be more stable, and you will not overeat because you are very hungry.
4. Drink plenty of water
Guidelines recommend drinking 1500-1700ml, you’d better drink 2000ml.
5. Can cook and choose
It is recommended to cook in light methods such as blanching, steaming, boiling, and salad, and less frying and roasting. The most important thing when choosing ingredients is freshness and hygiene.
6, will read labels
This mainly includes the ingredient list and the nutrient composition table. The higher the position of the ingredients in the ingredients, the higher the content. The nutrient composition table mainly selects higher protein content and lower fat and sodium content. food.
7. Sharing meal with chopsticks
Follow the new version of the guide, eat and drink healthy in 2022, it is not enough to collect and use it yourself, remember to forward it to your friends.