Dietary advice

China residents' dietary guidelines issued.

Put forward guiding opinions that are more in line with the national nutrition and health status.

Let's take a look at these six suggestions!

1, the food is diverse, mainly cereals.

The daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts.

Average daily intake of 12 kinds of food, more than 25 kinds per week.

Eat 250g ~ 400g of cereals and potatoes every day, including 50g ~ 150g of whole grains and miscellaneous beans and 50g ~ 100g of potatoes.

Diversified foods and grains are important features of a balanced diet.

2, diet dynamic balance, healthy weight

People of all ages should exercise every day and keep a healthy weight.

Eat too much, control the total energy intake and keep the energy balance.

Insist on daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a cumulative duration of more than 150 minutes; Active physical activity is best at 6000 steps a day.

Reduce sedentary time and get up and exercise every hour.

3. Eat more fruits and vegetables, milk and soybeans.

Vegetables and fruits are important components of a balanced diet. Milk is rich in calcium and soybeans are rich in high-quality protein.

There are vegetables in meals, and the daily intake of vegetables should be 300g ~ 500g, and dark vegetables should account for 1/2.

Eat fruit every day, and ensure that you consume 200 to 350 grams of fresh fruit every day. Fruit juice can't replace fresh fruit.

Eating all kinds of dairy products every day is equivalent to 300 grams of liquid milk.

Eat soy products regularly and nuts in moderation.

4. Eat fish, poultry, eggs and lean meat in moderation.

Eat fish, poultry, eggs and lean meat in moderation.

Eat 280g ~525g of fish, 280g ~ 525g of meat of livestock and poultry and 280g ~ 350g of eggs every week, with an average daily intake of 120g ~ 200g.

Give priority to fish and poultry.

Don't throw away the yolk when eating eggs.

Eat less fat, smoked and pickled meat products.

5, less salt and less oil, control sugar and limit alcohol.

Cultivate light eating habits and eat less high-salt and fried foods. Adults eat no more than 6 grams of salt and no more than 25 to 30 grams of edible oil every day.

Control the intake of added sugar, not more than 50 grams per day, preferably less than 25 grams.

The daily intake of trans fatty acids should not exceed 2g.

Drink plenty of water, 7~8 cups per day for adults (1500ml ~ 1700ml), and advocate drinking plain water and light tea; Do not drink or drink less sugary drinks.

Children and adolescents, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, men should not drink more than 25g a day, and women should not drink more than 15g.

6. Put an end to waste and promote new food.

Cherish food, prepare meals as needed, and advocate sharing meals without wasting.

Choose fresh and hygienic food and suitable cooking methods.

Food preparation should be separated from raw and cooked food, and cooked food should be heated thoroughly after secondary heating.

Learn to read food labels and choose foods reasonably.

Go home for dinner, enjoy food and family.

Inherit excellent culture and advocate healthy eating.

China Residents Balanced Diet Pagoda

The first layer: water changed from 1200ml to1500ml ~1700ml;

The second layer: the fruit category changed from 200 grams to 400 grams to "200 grams to 350 grams";

Layer 3: In animal food, the meat of livestock and poultry is changed from 50g to 75g, aquatic products from 75g to100g, eggs from 25g to 50g, and eggs from 40g to 50g.

The fourth layer: soybeans and nuts have changed from 30 grams to 50 grams to "25 grams to 35 grams";

The fifth layer: the salt changed from 6 grams to "