What is a dietary guide?
Dietary guidelines usually put forward a series of suggestions on food, food types and dietary patterns, so as to provide nutrients needed to promote overall health and prevent chronic diseases.
Eight basic principles of the new guide
This new dietary guide for China residents contains eight basic dietary guides to help you eat healthily.
Rule 1: the food is diverse and reasonable.
Adhere to a balanced diet with cereals as the staple food.
The daily diet should include cereals, vegetables, fruits, poultry, fish, eggs, milk and beans.
Eat more than 12 kinds every day and more than 25 kinds every week, with reasonable collocation.
Eat 200~300g of cereals every day, including 50 ~ 150g of whole grains and miscellaneous beans; Potato 50 ~ 100g.
Rule 2: Eat a balanced diet and have a healthy weight.
Do moderate-intensity physical activity for at least 5 days a week, and the cumulative time exceeds 150 minutes; Active physical activity is best at 6000 steps a day.
Appropriate high-intensity aerobic exercise (aerobic exercise/aerobic exercise), strengthen resistance exercise/strength training, 2~3 days a week.
Reduce sedentary time and get up and exercise every hour.
Rule 3: Eat more fruits and vegetables, milk, whole grains and soybeans.
Ensure that the daily intake of fresh vegetables is not less than 300g, and dark vegetables should account for 1/2.
Ensure that you consume 200~350g of fresh fruit every day. Fruit juice can't replace fresh fruit.
Eat a variety of dairy products, the intake is equivalent to more than 300ml of liquid milk per day (intake of 300 grams of milk or equivalent dairy products per day).
Always eat whole grains and bean products, and eat nuts in moderation.
Rule 4: Eat fish, poultry, eggs and lean meat in moderation.
The intake of fish, poultry, eggs and lean meat should be moderate, with an average of 120~200g per day.
It is best to eat fish or 300~500g, eggs 300~350g and meat of livestock and poultry 300~500g twice a week.
Don't skip the yolk when eating eggs.
Mainly fish, eat less fat, smoked and pickled meat products.
Rule 5: less salt and less oil, control sugar and alcohol.
Eat less high-salt and fried food. Adults should not consume more than 5g of salt and 25~30g of edible oil every day.
The intake of added sugar should not exceed 50g (the added sugar should be limited to 50g per day), and it is better to control it below 25g.
The daily intake of trans fatty acids should not exceed 2g.
Children and adolescents, pregnant women, nursing mothers and patients with chronic diseases should not drink alcohol. Adults drink no more than 15g per day.
Rule 6: Eat regularly and drink plenty of water.
Arrange three meals a day reasonably and have breakfast every day.
In a mild climate, the daily water consumption of adult males with low physical activity level is 1700ml, and that of adult females is 1500ml.
It is recommended to drink boiled water or tea, and drink little or no sugary drinks.
Rule 7: You can cook, choose and read labels.
Understand food and choose fresh and nutritious food.
Learn to read nutrition labels and choose prepackaged foods reasonably.
Learn to cook and inherit the traditional diet.
Rule 8: Divide meals with public chopsticks, and put an end to waste.
Choose fresh and healthy food instead of wild animals.
Food preparation should be separated from raw and cooked food, and cooked food should be heated thoroughly after secondary heating.
Pay attention to hygiene, starting with sharing public chopsticks.