Rule one
The food is diverse and reasonably matched.
1. Adhere to the grain-based balanced diet mode.
2. The daily diet should include grains, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk and beans to strengthen physical exercise.
3. Eat more than 12 kinds of food every day on average, and reasonably mix more than 25 kinds every week.
4. Eat 200~300g of cereals every day, including 50- 150g of whole grains and miscellaneous beans and 50- 100g of potatoes.
Rule 2
Eat dynamic balance and have a healthy weight.
1. People of all ages should take physical activities every day, preferably 6000 steps every day, in order to keep a healthy weight.
2. Insist on daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a cumulative duration of more than 150 minutes.
3. Encourage proper high-intensity aerobic exercise and strengthen resistance exercise, 2~3 days a week.
4. Reduce sedentary time, and get up and exercise every hour.
Rule 3
Eat more fruits and vegetables, milk, whole grains and soybeans.
1. Vegetables, fruits, whole grains and dairy products are important components of a balanced diet.
2. There are vegetables in the meals, and the daily intake of fresh vegetables should be no less than 300g, and dark vegetables should account for 1/2.
3. Eat fruit every day and ensure that you consume 200~350g of fresh fruit every day. Fruit juice can't replace fresh fruit.
4. Eat all kinds of dairy products and consume more than 300ml of liquid milk every day.
5. Eat whole grains and bean products regularly, and eat nuts in moderation.
Rule 4
Eat fish, poultry, eggs and lean meat in moderation.
1. The intake of fish, poultry, eggs and lean meat should be moderate, with an average of 120~200g per day.
2. It is best to eat fish or 300~500g, eggs 300~350g and livestock meat 300~500g twice a week.
3. Eggs are rich in nutrition, and eating eggs does not dislike yolk.
4. Give priority to fish, and eat less fat, smoked and pickled meat products.
Rule five
Less salt, less oil, less sugar and less wine.
1. Cultivate light eating habits and eat less high-salt and fried foods. Adults should not consume more than 5g of salt and 25~30g of edible oil every day.
2. Control the intake of added sugar, no more than 50g per day, preferably less than 25g.
3. The daily intake of trans fatty acids should not exceed 2g.
4. Don't drink or drink less sugary drinks.
5. Children and adolescents, pregnant women, nursing mothers and patients with chronic diseases should not drink alcohol. Adults who drink alcohol should not exceed 15g a day.
Rule six
Eat regularly and drink plenty of water.
1. Arrange three meals a day reasonably, regularly and quantitatively, without missing meals, and have breakfast every day.
2. Regular diet, moderate diet, no overeating, no picky eaters, no overeating.
3. Drink plenty of water several times.
4. It is recommended to drink white water or tea, drink little or no sugary drinks, and don't use drinks instead of white water.
Rule seven
Can cook, can choose, can read labels.
1. Healthy diet planning should be carried out at all stages of life.
2. Know food and choose fresh food with high nutritional density.
3. Learn to read food labels and choose prepackaged foods reasonably.
Learn to cook and inherit the traditional diet! Enjoy the natural delicacy of food.
When eating out, don't forget moderation and balance.
Rule 8
Public chopsticks are divided into meals to prevent waste.
1. Choose fresh and healthy food instead of wild animals.
2. Food preparation should be separated from raw and cooked food, and cooked food should be thoroughly heated after secondary heating.
3. Pay attention to hygiene, starting with sharing public chopsticks.
4. Cherish food, prepare meals as needed, and advocate that meals are not wasted.
5. Be a practitioner of sustainable food system development.