Do you know the dietary guidelines for China residents?

Eat every meal according to the dietary guidelines. In order to provide the residents with the most basic and scientific information on healthy diet, the Ministry of Health of the People's Republic of China entrusted the China Nutrition Society to organize experts to formulate the Dietary Guidelines for China Residents (20 1 1). 1, the food is diverse, mainly cereals, and the thickness is matched: human food is diverse. The nutrients contained in various foods are not exactly the same. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods to meet the various nutritional needs of the human body. Cereals are the main part of China's traditional diet. With the development of economy and the improvement of living standards, people tend to eat more animal food. According to the results of 1992 national nutrition survey, the consumption of animal food has exceeded that of cereal in some wealthy families. This "westernized" or "affluent" diet provides too much energy and fat, while the dietary fiber is too low, which is not conducive to the prevention of some chronic diseases. The idea of giving priority to cereals is to remind people to keep the good tradition of China's diet and prevent the disadvantages of developed countries' diet. In addition, we should pay attention to the matching of thickness and often eat some coarse and coarse grains. Don't grind rice and wheat too fine, or most of the nutrients and dietary fiber contained in the grain surface will be lost to the bran. 2. Eat more vegetables, fruits and potatoes: Vegetables and fruits are rich in vitamins, minerals and dietary fiber. There are many kinds of vegetables, such as leaves, stems, flower moss, eggplant, fresh beans, edible fungi and so on. Different varieties contain different nutrients, and even differ greatly. There are more vitamins in dark vegetables such as red, yellow and green than in light vegetables and ordinary fruits. They are carotene, vitamin B2 and edible mushrooms. A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers. 3. Eat milk, soybean or its products every day: Besides high-quality protein and vitamins, milk contains high calcium content and high utilization rate, which is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average. There are also many babies suffering from rickets in China, which may be related to dietary calcium deficiency. A large number of studies show that calcium supplementation for children and adolescents can improve their bone density, thus delaying the rate of bone loss. Beans are traditional foods in China, which contain a lot of high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. 4. Eat proper amount of fish, poultry, eggs and lean meat: Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the content of lysine is higher, which is beneficial to supplement the midfoot of lysine in plant protein. Iron in meat is well utilized, and unsaturated fatty acids contained in fish, especially marine fish, can reduce blood lipid and prevent thrombosis. Animal liver is rich in vitamin A, vitamin B 12, folic acid and so on. However, some liver organs, such as brain and kidney, have high cholesterol content, which is unfavorable for preventing cardiovascular diseases. The average amount of animal food consumed by a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. 5, reduce the amount of oil, light diet and less salt: light diet is good for health, that is, not too greasy, not too salty, not too much animal food and fried, smoked food. At present, the intake of oil by urban residents is getting higher and higher, which is not conducive to health. The salt intake of Chinese residents is too high, and the average value exceeds two liters recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to have too much salt. The World Health Organization recommends that the salt intake per person per day should not exceed 6 grams. 6. Eat too much, exercise every day, and maintain a healthy weight: food provides human energy, and physical activity consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight for a long time; On the contrary, if the appetite is insufficient and the labor or exercise is too large, it can cause emaciation due to lack of energy, leading to a decline in labor ability. So people need to keep a balance between food intake and energy consumption. Mental workers and people with less activity should strengthen exercise and take appropriate exercise, such as brisk walking, jogging and swimming. However, thin children should increase their intake of food and oil to maintain normal growth and development and appropriate weight. Overweight or underweight are unhealthy manifestations, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis. 7. The distribution of three meals should be reasonable, and snacks should be appropriate: the distribution of three meals should be reasonable: the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively. 8. Drink plenty of water every day and choose drinks reasonably: The sources of water in the body are drinking water, water contained in food and water produced by metabolism in the body. Water is mainly excreted through the kidneys in the form of urine, and then exhaled through the lungs, skin and feces. The water entering the body is basically equal to the water discharged, which is in dynamic balance. Insufficient or excessive drinking water will be harmful to human health. Drink more water, take the initiative, and don't drink water when you feel thirsty. It is best to choose boiled water for drinking water. 9. If drinking alcohol should be limited: People often drink alcohol on holidays, festivals and social occasions. Highly alcoholic liquor contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, leading to multiple nutritional deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. And it will lead to an increase in accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low alcohol. Teenagers should not drink alcohol. 10, Eat fresh and hygienic food: When purchasing food, you should choose food with good appearance, no dirt, impurities, no discoloration and off-taste, which meets the hygienic standards, and strictly control oral diseases. Pay attention to the sanitary conditions when eating, including the dining environment, tableware and the health and hygiene of the food supplier. Group dining should advocate separate meals to reduce the chance of disease transmission.