Recommendation of dietary guidelines for residents
The Guide refers to the 2-year-old health group and recommends 6 categories: edible grain owners; Eat a balanced and healthy weight; Eat vegetables, milk and beans; Eat fish, poultry, eggs and lean meat in moderation; Less salt, less oil, less sugar and less wine; Put an end to waste and promote new food.
Every meal should include grains, vegetables, water, livestock, fish, eggs, milk, tofu, etc. The average food intake is 12, and 25 food groups of all ages are produced every week to maintain a healthy weight and keep fit at least five times a week. The body accumulates 65,438+050 minutes of vegetables and water to balance the diet. For smoked bacon products, it is recommended to drink white water tea every 6 grams of salt, 25-30 grams of edible oil, 50 grams of drinking water and 7-8 cups (1500- 1700 ml).
Suggestions on dietary guidelines for residents
Cereal food owner
Main recommendations:
Each meal should include cereals, vegetables, water, livestock, poultry, fish, eggs, milk, tofu and other foods, with an average of 25 kinds per 12 kinds of food per week.
The important characteristics of the main balanced dietary pattern are whole grains, miscellaneous beans, 50- 150g potatoes, 50- 100g grains and cereals, and 250-400g grains.
Eat a balanced and healthy food.
Main recommendations:
All age groups should maintain a healthy weight.
Food intake controls total energy intake and maintains energy balance.
Insist on physical exercise with equal intensity at least five times a week, totaling 150 minutes; Subject every 6000 steps
Reduce the number of sedentary rooms
Eat vegetables, milk and beans.
Main recommendations:
Vegetables, an important part of a water-balanced diet, and milk are rich in calcium beans and high-quality protein.
For every 300-500g vegetable intake, dark vegetables should account for 1/2.
The draft guarantees that each intake of 200-350g fresh water juice can replace fresh water.
Eating all kinds of dairy products is equivalent to 300g of liquid milk per serving.
After eating bean products, eat hard food in moderation.
Eat fish, poultry, eggs and lean meat in moderation.
Main recommendations:
Fish, poultry and eggs should eat lean meat in moderation.
Eat 280-525g of fish, 280-525g of livestock meat and 280-350g of eggs every week, with an average total intake of 120-200g.
Give priority to fish and poultry.
Eat eggs and throw away the yolk.
Eat less fat and smoke meat products.
Less salt, less oil, less sugar and less alcohol.
Main recommendations:
Cultivate light eating habits, eat less high-salt fried foods, each serving of salt is more than 6g, and each serving of edible oil is 25-30g.
Control the intake of added sugar, and control it at 25g every time it exceeds 50g.
The intake of trans fatty acids exceeds 2g each time.
Drink enough water every 7-8 cups (1500- 1700ml) to promote drinking white water tea; Drink or drink less sugary drinks.
Children, pregnant women and nursing mothers should drink alcohol. Male alcohol consumption is above 25g, and gender 15g.
Put an end to waste and promote new food.
Main recommendations:
Cherish food, prepare meals on demand, and advocate wasting meals.
Choose the right cooking method for fresh food.
Food preparation and cooked food should be thoroughly heated.
Read food labels and choose foods reasonably.
Eat at home, enjoy food and family.
Inheriting excellent culture and promoting the new style of food civilization
Dietary status of residents
Yang Yuexin, director of nutrition, pointed out that the dietary structure of Chinese residents is still reasonable, and the consumption of beans and milk depends on the intake of low fat. The problems of overweight and obesity highlight chronic diseases related to dietary nutrition, which are increasingly threatening the health of Chinese residents.