(2) Eat less pickles. Eat less mustard tuber, pickles and sauces, or choose low-salt mustard tuber.
(3) Eat less high-salt packaged food. Cooked meat or lunch meat, sausages, canned food, etc. have high sodium content, so fresh meat, seafood and eggs should be chosen, and processed food and canned food with salt should not be eaten or eaten less.
(4) Gradually reduce the intake of sodium salt. Salt reduction needs to be gradual, so that taste buds can feel and adapt to the natural flavors of different foods, and the demand for salty taste will gradually decrease over time.
(5) Read the nutrient composition table. When buying food, read the nutrient composition table, try to buy packaged food and canned food with low sodium content, and choose foods marked with "low salt", "little salt" or "no salt".
(6) Choose low-salt food when eating out. Try to reduce eating out, and actively ask restaurants to put less salt when eating out.
Reduce oil: (1) Choose healthy cooking methods: When cooking food, try not to use cooking oil or use less cooking oil, such as steaming, boiling, stewing, stewing and frying.
(2) Use frying instead of frying. Using frying instead of frying can reduce the intake of edible oil.
(3) Use an oil control pan to reduce the oil intake. Pour the cooking oil that the whole family eats every day into the oil control pot, and take the cooking oil out of the oil control pot.
(4) Eat less fried food. Eat less or not eat fried food, such as fried chicken legs, French fries, fried chicken wings, fried dough sticks, oil cakes and so on.
(5) Try not to cook with animal fat.
(6) Eat more vegetable oils.
(7) Don't drink vegetable soup.
Reducing sugar: (1) Drink more boiled water, and don't drink or drink less sugary drinks. Both fruit juice drinks and carbonated drinks contain a lot of sugar, and each 100ml sugary drink contains an average of 7g of added sugar. Drink more boiled water in daily life, and don't drink or drink less sugary drinks.
(2) Reduce the frequency of eating high-sugar foods. Some foods also add a lot of sugar during processing, such as biscuits, ice cream, chocolate, candy, cakes, preserves, jam and so on. And the frequency of intake of these foods should be reduced.
(3) Pay attention to reducing sugar intake when eating out. Many dishes in restaurants use more sugar, so when eating out, you should choose these dishes in moderation.
(4) Put less sugar when cooking food. When cooking, put less sugar, or try to use pepper, garlic, vinegar and pepper instead of sugar to flavor, so as to reduce the attention of taste buds to sweetness.
"Three reductions" means reducing salt, oil and sugar, and "three health" means healthy mouth, healthy weight and healthy bones. It aims to advocate people to develop a healthy lifestyle and prevent and control the occurrence of chronic diseases.
"At present, the average daily salt intake of residents aged 18 and above in China is about 10.5g, which is much higher than the recommended daily salt intake of adults in the Dietary Guidelines for Residents in China." Liang Xiaofeng, deputy director of the Center for Disease Control and Prevention in China, said that salt is a food that people must eat, but if it is used excessively, it will do harm to people. Now there is a lot of scientific evidence to prove the risk factors of hypertension, which can cause stroke, coronary heart disease and so on.
At present, the recommended edible oil in Dietary Guidelines for China Residents is 20-30g per person per day, but the survey shows that the average daily intake of each person in China is 42g at present, and about 80% of the domestic oil consumption exceeds the standard. Liang Xiaofeng pointed out that if you often order takeout and eat out, your fat intake will inevitably exceed the standard, which may lead to chronic diseases such as hyperlipidemia, obesity, diabetes and hypertension in the future.
"Eating too much sugar will cause our energy reserves, which will also be converted into fat, which is a direct risk factor for diabetes and cardiovascular disease." Liang Xiaofeng said that in terms of total consumption, the per capita sugar intake in China is not high at present. But in recent years, influenced by western lifestyles and eating habits, eating is getting sweeter and sweeter.
In addition, the consumption of sugary drinks in China has increased rapidly in recent years, and the energy supply ratio of high-priced consumers with sugar has exceeded the upper limit of 5%. Among them, children aged 3~ 17 have the highest consumption of drinks. Therefore, Liang Xiaofeng called for promoting drinking boiled water instead of drinks to protect children's health.