On April 26th, 2022, the Nutrition Society of China revised the Dietary Guidelines for China Residents (20 16) and released the 2022 edition. According to the scientific research evidence in recent years, the guide puts forward which foods are suitable for China people's healthy diet. The pagoda of balanced diet guides us what to eat every day through a highly summarized guide of graphics and images.
By understanding the changes of the pagoda of balanced diet from 20 16 to 2022, we can further know which nutrients need to be emphasized in daily life, and these changes are closely related to our health.
The pagoda is divided into five layers, including sweet potatoes, fruits and vegetables, livestock, fish, eggs and milk, soybeans and nuts, cooking oil and salt. The size of each floor is different, which reflects the five categories of food and the amount of food. The amount of food is designed according to different energy requirements, indicating the recommended range of daily food intake for adults with energy requirements of 1600~2400kcal/ day.
As can be seen from the above figure, compared with the 2022 version, the 20 16 version of the dietary pagoda has no change in structure, but there are two important changes in content:
The intake of salt is further restricted from 6 grams to 5 grams.
Strengthen the intake of dairy products from 300g to 300~500g g.
Further limit the intake of salt.
Unreasonable diet is the most important factor of disease occurrence and death. Among all the dietary factors related to the estimation of cardiovascular metabolic death among adults in China, the highest proportion is high sodium intake. Excessive salt intake is associated with a variety of adverse health consequences, including increased risk of hypertension and kidney disease. Who's dietary advice for adults is
Based on various evidence-based medical evidences and guidelines, China Residents' Balanced Diet Pagoda further restricted the salt intake from 6g to 5g. The intake of sodium salt in China is generally high. In addition to salt, soy sauce and sauces contain sodium salt, and some pickled meat and vegetables also contain a lot of sodium salt (pickled food not only leads to excessive sodium salt, but also high nitrite is a risk factor for digestive tract tumors). In order to keep healthy, we need to further reduce the intake of sodium salt.
Strengthen the intake of dairy products
China people's consumption of dairy products has been very low. In fact, as can be seen from the above figure, the low consumption level of dairy products is not only in China, but also in Asia (including Japanese and Indian). The intake of dairy products is closely related to our bone health, which can further reduce the risk of cardiovascular and cerebrovascular diseases and reduce the incidence of colorectal cancer, bladder cancer, gastric cancer and breast cancer. On this basis, the China Residents' Balanced Diet Pagoda further increased the intake of milk and dairy products from 300g to 300-500 g.
The average height of Chinese teenagers has ranked first in Asia, which shows that the dietary quality of teenagers is high, and adequate intake of milk and dairy products plays an important role. For China people, the main reasons for restricting the intake of dairy products include eating habits, lactose intolerance and increasing the risk of certain diseases (allergies, skin diseases, inflammatory diseases, etc.). If drinking milk will not increase the risk of illness, then the advantages far outweigh the disadvantages. I suggest you increase your daily intake of milk and dairy products.
Detailed explanation of dietary pagoda
First floor: cereal and potatoes.
Carbohydrates provide 50%~65% of the total energy, and cereals are the main source of carbohydrates. For cereals, it is also necessary to diversify, avoid a single refined carbohydrate intake, and emphasize the comprehensive intake of whole grains, beans and potatoes. It is suggested that adults should consume 200~300g of cereals every day, including 50 ~150g of whole grains and miscellaneous beans; In addition, potato 50~ 100g.
Whole grains include wheat, rice, corn and sorghum, and refined carbohydrates include rice, steamed bread, pancakes, bread, biscuits and cereals. Whole grains retain all the ingredients of natural grains and are rich in dietary fiber, which can maintain intestinal health and reduce postprandial blood sugar load. Miscellaneous beans include other dried beans other than soybeans, such as adzuki beans, mung beans and kidney beans. Potatoes, including potatoes and sweet potatoes, can replace some staple foods.
Second floor: fruits and vegetables
It is recommended that adults consume at least 300g of vegetables and 200~350g of fruits every day. Vegetables and fruits are good sources of dietary fiber, micronutrients and phytochemicals. Vegetables include tender stems, leaves, cauliflower, root vegetables, fresh beans, eggplant fruits and vegetables, onions and garlic, fungi and algae and aquatic vegetables.
Dark vegetables refer to colored vegetables such as dark green, dark yellow, purple and red. Each vegetable provides slightly different nutrients. Dark vegetables are generally rich in vitamins, phytochemicals and dietary fiber, and it is recommended to account for more than 1/2 of the total daily vegetable intake. There are many kinds of fruits, including nuts, berries, drupes, oranges, melons and tropical fruits.
The third layer: animal food such as fish, poultry, meat and eggs.
The recommended daily intake of fish, poultry, meat and eggs is120 ~ 200 g. Common aquatic products are fish, shrimp, crab and shellfish. These foods are rich in high-quality protein, lipids, vitamins and minerals. The recommended daily intake is 40~75g, which can be given priority if conditions permit. At present, the meat intake of Han residents in China is mainly pork, and the growth trend is obvious.
Pork is high in fat, so try to choose lean meat or poultry meat. Suggest 1 egg a day. You can't throw away the yolk when eating eggs. Egg yolk is rich in nutrients, such as choline, lecithin, cholesterol, vitamin A, lutein, zinc and B vitamins, which are beneficial to people of all ages.
The fourth layer: milk, soybeans and nuts
It is recommended to consume at least 300g of milk and dairy products every day. Soybeans include soybeans, black beans and mung beans, and the common ones are tofu, soybean milk, dried tofu and thousands of pieces. Nuts include peanuts, sunflower seeds, walnuts, almonds and hazelnuts. , rich in polyunsaturated fatty acids, has the effect of reducing cardiovascular diseases. The recommended intake of soybeans and nuts is 25-35g.
The fifth layer: cooking oil and salt.
It is suggested that the average daily edible oil for adults should not exceed 25~30g. Edible oils include various animal and vegetable oils, such as peanut oil, soybean oil, rapeseed oil and sunflower oil, as well as animal oils, such as lard, butter and butter. Edible oil should also be diversified, and the types should be changed frequently to meet the human body's demand for various fatty acids.
Sports activities and drinking water
Adults with low physical activity level should drink at least 1500~ 1700ml(7~8 cups) of water every day. Water from food and meal soup accounts for about 65,438+0/2. Suggest the intake of drinking water and whole meals (including water in food, soup, porridge, milk, etc.). ) is 2700 ~ 3000ml.
Adults are advised to walk at least 6000 steps every day, and it is best to do 150 minutes of moderate-intensity exercise every week.
I suggest doing 6000 steps every day. I think this is the most basic requirement of most people. Both WeChat and Apple Health have a step counting function. Looking back at my steps in the past six months, the average number of steps is 7426, which is still up to standard.
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In this way, it is a complicated project to complete a healthy diet. For example, staple food, we can replace a bowl of rice with staple food mixed with miscellaneous grains, beans and potatoes. Eat more dark vegetables and keep a certain fruit intake.
Animal food is mainly aquatic food, reducing the intake of processed meat food, one egg a day. A large glass of milk and a handful of nuts every day. Less salt and less oil, moderate exercise. Diet diversification, regular diet, adequate diet and balanced diet can make you healthier.