Dietary guidelines evolved from food goals, dietary supply and dietary stage goals formulated by early countries.
1980, the United States formulated the first edition of the American Dietary Guidelines, and revised it every five years thereafter. Other countries have also put forward their own dietary guidelines.
China formulated the first dietary guide in 1989, giving the basic principles of dietary guidance for residents.
The basic principles of this book are:
Food should be varied.
Hunger should be moderate.
Grease should be in moderation.
The thickness should match.
Salt should be restricted.
Eat less sweets.
Drink alcohol in moderation.
Three meals should be reasonable.
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? It was modified in 1997. A new dietary guide for China residents was formulated, in which the concepts of balanced diet, reasonable nutrition and health promotion were put forward.
The book also puts forward the basic principles of dietary guidance for China residents.
Food is diverse, mainly cereals.
Eat more vegetables, fruits and potatoes.
Eat milk, beans or their products.
Often eat fish, poultry, eggs and lean meat.
Eat less fat and meat oil.
Food intake and physical activity should be balanced to maintain a proper weight.
Eat a light and salt-free diet.
If you drink alcohol, you should limit it.
Eat clean, hygienic and non-perishable food.
? Since then, China has issued the Dietary Guidelines for Specific Groups and the Pagoda of China Residents' Balanced Diet.
The image of the pagoda of balanced diet tells us intuitively and clearly how to achieve a balanced diet every day. Let's take a look at the composition of China residents' balanced diet pagoda.
The first floor of pagoda: cereal (staple food)
The recommended intake per person per day is 250 to 400 grams.
The second floor of pagoda: fruits and vegetables.
Provide dietary fiber, vitamins, minerals, some sugar and other necessary nutrients for the human body. The intake is relatively large. In order to ensure good health, the recommended intake per person per day is recommended.
300 to 500 grams of vegetables.
200 grams to 400 grams of fruit.
The third floor of the pagoda: animal food. Mainly provide various protein for human body. The recommended intake per person per day is 125g to 220g.
25 to 50 grams of eggs.
50g fish and shrimp to100g.
50 grams to 70 grams of livestock and poultry.
The fourth floor of the pagoda: milk and beans. The main nutrition is protein, but it can also provide minerals and vitamins for human body.
Recommended intake per person per day.
Dairy products 100 to 300g.
30-50g of bean products.
Top floor of pagoda: oil and salt.
Recommended intake per person per day.
Grease does not exceed 25 grams.
No more than 6 grams of salt.
First of all, in the pagoda of balanced diet, suggestions on various food intake are made in consideration of local eating habits and the health needs of most people.
The average and proportion of food intake can be adjusted according to your actual situation. In daily life, you don't need to eat strictly according to the recommended amount of the pagoda every day, but you should try to follow the proportion of various foods in the pagoda.
There are many different kinds of food in the pagoda. Although the nutritional components of different foods are not exactly the same. But the nutritional components of similar foods are similar. You can replace each other in your daily diet.
According to the basic contents of the pagoda of balanced diet, there are various popular and simple daily dietary instructions.
For example, there is a principle of one meal per day 12345.
1 is a bag of milk every day.
2 is 250 grams to 350 grams of staple food every day.
3 is 3 to 4 servings of high-protein food every day.
Tofu100g
50 grams of lean meat
An egg
Chicken, duck, fish and shrimp 100g
4 means four sentences.
There are coarse and fine, not sweet or salty, three or four or five meals, seven or eight full.
Fifth, 500 grams of fresh vegetables and fruits.
In a word, China Residents' Balanced Diet Pagoda transforms the principle of balanced diet into the weight of various foods on the basis of China Residents' Balanced Diet Guide and China residents' eating habits. So that everyone can practice it in their daily life. The pagoda of balanced diet puts forward an ideal nutritional diet model. However, the effect of diet on health is the result of long-term persistence. Only form a habit and persevere. Only in this way can a balanced diet and reasonable nutrition promote health.