(1) Reduce salt content
It is suggested that the daily salt intake of healthy adults should not exceed 6 grams per person. The intake of children aged 2-3 should not exceed 2g, that of children aged 4-6 should not exceed 3g, and that of children aged 7- 10 should not exceed 4g. People over 65 years old should not exceed 5 grams.
Put less salt, use quantitative salt spoon correctly, replace salt with other condiments, eat less pickles and high-salt packaged foods, gradually reduce sodium intake, read the nutritional composition table of food, choose low-salt foods when eating out, pay attention to the sodium content of condiments, be alert to "hidden" salt, eat less processed foods containing these hidden salts, and increase potassium intake.
(2) oil reduction
1. Healthy adults should use no more than 25-30 grams of edible oil every day.
2. Choose a healthy cooking method, use frying instead of frying, use an oil control pan, reduce oil intake, eat less fried food, try not to stir fry with animal fat, eat a variety of vegetable oils, don't drink vegetable soup, and read the food nutrition table.
(3) Reducing sugar
1. It is suggested that the intake of added sugar per person per day should not exceed 50g, and it is better to control it below 25g.
2. Drink more boiled water, do not drink or drink less sugary drinks, reduce the frequency of eating high-sugar foods, pay attention to reducing sugar intake when eating out, put less sugar when cooking food, and do not need to add sugar to infant food.
(4) Healthy oral cavity
1. Brush your teeth every morning after getting up and before going to bed at night 1 time. It is more important to brush your teeth before going to bed, and form a good habit of not eating after brushing your teeth.
2. Ordinary adults should have an oral examination at least once a year to find oral diseases in time and carry out early treatment.
Parents should help or supervise children under the age of 6 to brush their teeth and help them develop the good habit of brushing their teeth every morning and evening.
(5) Healthy weight
1. Keep exercising every day, keep energy balance and keep a healthy weight. Measure the body mass index (BMI) regularly to maintain a healthy weight. Reasonable diet and scientific exercise. Adhere to a regular diet, moderate intake of energy, food diversification. Advocate safe weight loss and take protective measures during exercise.
2. It is recommended to carry out moderate-intensity physical activity for at least 5 days every week, and the cumulative duration exceeds 150 minutes; Insist on daily physical activity, with an average of 6000 steps of active physical activity every day; It is beneficial to minimize sedentary time and get up every hour to exercise.
3. Children and adolescents should develop the habit of reasonable diet and regular exercise from an early age, reduce sitting time and increase physical activity.
4. Old people should do what they can and choose appropriate activities. It is suggested that balance exercise and fall prevention activities should be carried out at least three times a week, and appropriate muscle training should be carried out to prevent sarcopenia.
(6) Healthy bones
A balanced diet rich in calcium, low in salt and moderate in protein does not smoke, but drinks too much, with an average of at least 20 minutes of sunshine and moderate exercise every day. High-risk groups should be diagnosed early and tested for osteoporosis.
The above contents refer to:
Datian County People's Government-Contents and Core Knowledge of the Action of "Three Reductions and Three Health" for the Healthy Lifestyle of the Whole People