Legal basis: National Health and Family Planning Commission's dietary guidelines for China residents.
First, there are various foods, mainly cereals.
Main recommendations:
The daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts. Average daily intake of 12 kinds of food, more than 25 kinds per week.
Eat 250-400g grains and potatoes every day, including 50- 150g whole grains and beans and 50- 100g potatoes. Diversified foods and grains are important features of a balanced diet.
Second, a dynamic diet and a healthy weight.
Main recommendations:
People of all ages should exercise every day and keep a healthy weight.
Eat too much, control the total energy intake and keep the energy balance.
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; Active physical activity is best at 6000 steps a day.
Reduce sedentary time and get up and exercise every hour.
Third, eat more fruits and vegetables, milk and soybeans.
Main recommendations:
Vegetables and fruits are important components of a balanced diet. Milk is rich in calcium and soybeans are rich in high-quality protein.
There are vegetables in meals, and the daily intake of vegetables should be 300-500g, with dark vegetables accounting for 1/2.
Eat fruit every day, and ensure that you consume 200-350g of fresh fruit every day. Fruit juice can't replace fresh fruit.
Eating various dairy products every day is equivalent to 300g of liquid milk.
Eat soy products regularly and nuts in moderation.