-Balanced diet, reasonable nutrition and health promotion.
(Adopted by the Standing Council of China Nutrition Society1April 1997)
All kinds of food, mainly cereals.
Human food is varied. 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 in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion. Therefore, people should be encouraged to eat a wide range of foods.
Various foods should include the following five categories:
The first category is cereals and potatoes: cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide carbohydrates, protein, dietary fiber and B vitamins.
The second category is animal food: including meat, poultry, fish, milk, eggs and so on. , which mainly provides protein, fat, minerals, vitamins A and B.
The third category is beans and their products: including soybeans and other dried beans, which mainly provide protein, fat, dietary fiber, minerals and B vitamins.
The fourth category is vegetables and fruits, including fresh beans, roots, leafy vegetables and eggplant fruits, which mainly provide dietary fiber, minerals, vitamin C and carotene.
The fifth category is pure heat energy food: including animal and vegetable oil, starch, edible sugar, alcohol, etc., which mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids.
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 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.
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. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin b2, vitamin C, folic acid, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. Wild fruits developed in China in recent years, such as kiwi fruit, Rosa roxburghii, Hippophae rhamnoides and blackcurrant, are also rich sources of vitamin C and carotene.
The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fructose, citric acid, malic acid, pectin and other substances in fruits are richer than those in vegetables. Red and yellow fruits, such as fresh dates, oranges, persimmons and apricots, are rich sources of vitamin C and carotene.
Potatoes are rich in starch, dietary fiber, vitamins and minerals. China residents have eaten less potatoes in recent years 10, so they should be encouraged to eat more potatoes.
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.
Often eat milk, beans or their products.
Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It 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 in children and adolescents can improve their bone density, thus delaying their age of osteoporosis; Supplementing calcium to the elderly may also slow down the rate of bone loss. Therefore, we should vigorously develop the production and consumption of milk. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin b 1, vitamin b2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects caused by excessive meat consumption in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products.
Eat fish, poultry, eggs and lean meat, and eat less fat and meat oil.
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 lysine content is higher, which is beneficial to supplement the deficiency 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 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. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health.
Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less. At present, pork is still the main meat of our people, and its fat content is high, so we should develop lean pigs. Chicken, fish, rabbit meat, beef and other animal foods have high protein content and low fat content, and the energy produced is much lower than that of pork. We should strongly advocate eating these foods and appropriately reduce the proportion of pork.
5. Balance food intake and physical activity, and maintain an appropriate weight.
Food intake and physical activity are two main factors to control weight. Food provides human energy, while 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.
The distribution of three meals should be reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.
Eat light and salt-free food
A light diet is good for health, that is, not too greasy, not too salty, not too much animal food and fried and 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 is more than twice that 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. In addition to salt, dietary sodium also includes high-sodium foods such as soy sauce, pickles and monosodium glutamate, as well as processed foods containing sodium. We should form the habit of eating less salt from an early age.
If you drink alcohol, you should limit it.
People often drink 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.
Eat clean, hygienic and non-perishable food.
When purchasing food, we should choose the food with good appearance, no dirt, no impurities, no discoloration, no odor and meeting the hygiene standards, and strictly control the entry of diseases into the mouth. 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.
Dietary guidelines for specific groups of people
A baby.
1 encourage breastfeeding.
2 After breastfeeding for 4 months, gradually add complementary food.
Babies refer to children from birth to one year old, which is the fastest growing year, and the weight gain in one year is twice as much as that at birth, so it is necessary to meet their needs for rapid growth and development in nutrition.
Breast milk is the only ideal balanced food for babies, and it has unique immune substances, which is beneficial to the normal growth and development of babies. Breastfeeding is also beneficial to the intimate relationship between mother and child and their physical and mental health. It is the responsibility of the whole society to advocate, protect and support breastfeeding. It is hoped that more than 80% babies will be breastfed for at least 4 months, preferably for one year.
In the case of congenital diseases, or the mother can't breastfeed due to illness, the infant should be given appropriate formula dairy products or other similar products with complete nutrients and sold with the permission of the health department, and fed according to the product instructions.
As early as pregnancy, we should be prepared for breastfeeding, do a good job in breast health care, pay attention to nutrition, and ensure the normal development of breasts. Milk should be started as soon as possible after delivery, and the mother and baby should share the same room and continue to feed. Breast milk can generally meet the nutritional needs of infants from 4 to 6 months after birth. However, in order to ensure the development needs of infants and prevent rickets, a safe amount of vitamins A and D (or cod liver oil) should be supplemented when breastfeeding one month after birth, but excessive amounts should be avoided.
There is a weaning transition period of 6-8 months between breastfeeding for 4-6 months and weaning at the age of one. At this time, under the condition of breast-feeding, the complementary food accepted by infants should be gradually supplemented to meet their developmental needs, ensure their nutrition and smoothly enter the early childhood stage. Supplementing complementary food too early or too late will affect the baby's development, but any complementary food should be based on giving priority to exclusive breastfeeding.
Supplementary weaning transitional food should start from a small amount to an appropriate amount, from one to many attempts. Pay close attention to the baby's reaction after eating, and pay attention to the cleanliness of food and utensils. Under normal circumstances, the baby may have allergic reactions or intolerant reactions to certain foods, such as rash and diarrhea. Therefore, every time you start to provide a food for your child, you should start with a small amount, observe it for more than 3 days, add a lot or try another food. Supplementary foods often start with cereals, especially rice and batter or soup, and then gradually add vegetable paste, fruit paste, milk and dairy products, egg yolk, liver powder and minced meat sauce. Appropriate amount of cooking oil should be added to these foods, but salt is not necessary.
Second, children and preschool children.
1 Drink milk every day
Develop good eating habits that are not picky about food and partial eclipse.
/kloc-children aged 0/~ 2 need special care. The child's body develops rapidly and needs to absorb a lot of nutrients, but the gastrointestinal tract is not mature enough and the digestive ability is not strong. For example, the capacity of their stomach is only about 250 ml, their teeth are growing and their chewing ability is limited. Therefore, they should increase the number of meals, provide nutritious food, and process the food carefully, so as not to take up too much space. Supply not less than 350 ml of milk or corresponding dairy products every day, and pay attention to the supply of eggs and egg products, semi-fat poultry meat, liver, processed beans and chopped vegetables. Where conditions permit, give children some animal blood and seafood every week. It is necessary to guide and educate children to eat by themselves, 4 to 5 meals a day, and eat regularly. Children should be trained to concentrate on eating and suspend other activities while eating. Children should be allowed to do some outdoor activities every day.
Some 3-to 5-year-old children enter kindergarten and have greater mobility. In addition to the above principles of caring for young children, it is also necessary to increase the amount of food, let children gradually eat some coarse grains, and guide children to have good and hygienic eating habits. Some dinners can be served as snacks, such as eating a small amount of nutritious food or soup after a nap.
The height and weight of children should be measured regularly and recorded, so as to understand the development progress of children and pay attention to whether the hemoglobin of children is normal. Obesity should be avoided at an early age. If you have this tendency, it may be because you prefer foods with too much fat or do too little exercise. Appropriate adjustments should be made under the guidance, with the focus on changing inappropriate eating behaviors.
There is a difference between adult food and children's food. For example, alcohol is by no means children's food, and adults think that some "supplements" should not be included in children's recipes. A balanced diet is a nutritious food beneficial to children.
Where conditions permit, children and children can eat together to promote appetite.
A three-year-old child
1 Ensure a good breakfast.
Eat less snacks, drink light drinks and control sugar intake.
Pay attention to outdoor activities
School-age children refer to children who enter primary school at the age of 6 ~ 12. Their ability of independent activities is gradually strengthened, and they can accept most of the adult diet. These children are often mistaken for adults by their parents in diet. In fact, they are still worthy of care and care in many aspects.
Under normal circumstances, children should eat a variety of foods reasonably to achieve a balanced diet. Boys should eat no less than their fathers and girls should eat no less than their mothers. To feed children, eat three meals a day, especially breakfast, and the amount of food should be equivalent to one-third of the total amount of a day. Children gain about 2 ~ 2.5 kilograms in weight and 4 ~ 7.5 centimeters in height every year. In the later stage of this stage, their height grows faster, so they tend to intuitively think that their bodies are slender. A few children have a large diet and little exercise, so they should adjust their diet and pay attention to outdoor activities to avoid getting fat.
In the Dietary Guidelines for China Residents, besides not drinking alcoholic beverages, other principles are also applicable to these children. Children should be guided to eat a variety of foods with different thicknesses, but foods rich in protein, such as fish, poultry, eggs and meat, should be rich in milk and beans, and bad habits such as partial eclipse and picky eaters should be avoided.
It is necessary to guide children to drink light and sufficient drinks, control the intake of sugary drinks and sweets, and develop the habit of eating less snacks. Eating too many sweets is easy to cause dental caries, so we should pay attention to prevention, oral hygiene and dental health care.
Four teenagers
1 Eat more cereal to provide enough energy.
Ensure the intake of fish, meat, eggs, milk, beans and vegetables.
Take part in more sports activities and avoid blind dieting.
12 years old is the beginning of puberty, followed by the second growth peak, and the height can increase by 5 ~ 7 cm every year; Individual can reach 10 ~ 12 cm; The body weight increases by 4 ~ 5 kg every year, and some cases can reach 8 ~ 10 kg. At this time, not only the growth is fast, but also the secondary sexual characteristics gradually appear. In addition, the amount of activity is large, the learning burden is heavy, and the demand for energy and nutrients exceeds that of adults.
Grain is the main source of energy and protein in China's diet. Teenagers need a lot of energy, about 400 ~ 500 grams a day, which varies according to the amount of activity. Protein is the raw material of various hormones that constitute organ growth, regulate growth and development and sexual maturity. Insufficient intake of protein will affect the growth and development of teenagers. More than half of the daily intake of protein by teenagers should be high-quality protein, so the diet should contain sufficient animal and legume foods.
Calcium is an important component in building bones. Teenagers are in a period of vigorous growth, and their bones develop rapidly, so they need to get enough calcium. 1992 national nutrition survey data show that the calcium intake of primary and secondary school students in China is generally insufficient, less than half of the recommended supply. Therefore, teenagers should consume a certain amount of milk and beans every day to supplement calcium deficiency. Iron deficiency anemia is also common among primary and secondary school students. Some teenagers should increase their intake of vitamin C to promote the absorption of iron. Adolescent girls should often eat some seafood to increase iodine intake.
In recent years, the incidence of obesity among primary school students in some cities in China has increased year by year, reaching 5% ~ 10%. The main reason is that energy intake exceeds consumption, and excess energy is converted into fat in the body, leading to obesity. Teenagers, especially girls, often go on a diet blindly in order to lose weight, which leads to metabolic disorder and decreased resistance. In severe cases, hypokalemia, hypoglycemia, susceptibility to infectious diseases and even death due to anorexia may occur. The correct way to lose weight is to control diet reasonably, eat less high-energy foods such as fat meat, candy and fried food, and increase physical activity to balance energy intake and consumption in order to maintain a proper weight.
Five pregnant women
1 ensure adequate energy from the fourth month of pregnancy.
Maintain normal weight gain in the third trimester.
3 Increase the intake of fish, meat, eggs, milk and seafood.
Pregnancy is a complex physiological process, and pregnant women need to make a series of physiological adjustments during pregnancy to adapt to the growth and development of the fetus in the body and their own physiological changes. Pregnancy is divided into three stages, once every three months. The first three months of pregnancy is the first stage, which is the initial stage of embryo development. At this time, the weight gain of pregnant women is slow, and the required nutrition is similar to that of non-pregnant women. In the second stage, that is, the fourth month, the weight increased rapidly, and my mother began to store fat and some protein. At this time, the fetus, placenta, amniotic fluid, uterus, breast and blood volume all increased rapidly. In the second stage, the body weight increased by about 4 ~ 5 kg, and in the third stage, the overall body weight increased by about 12 kg. Therefore, energy and various nutrients must be increased from the fourth month of pregnancy to meet the needs of anabolism. China's recommended dietary allowance table stipulates that the daily energy in the second trimester is increased by 200 kcal, protein 15g for 4-6 months, 25g for 7-9 months, calcium 1500mg, iron 28 mg, and other nutrients such as iodine, zinc, vitamins A, D, E, b 1. Animal foods such as fish, meat and eggs rich in high-quality protein, milk foods rich in calcium, vegetables and fruits rich in inorganic salts and vitamins should be added to the diet. Vegetables and fruits are also rich in dietary fiber, which can promote intestinal peristalsis and prevent constipation in pregnant women. Pregnant women should adjust their diet reasonably and do some beneficial physical activities according to the law of normal pregnancy weight gain. Malnutrition during pregnancy causes slow growth of tissues and organs of pregnant women, poor storage of nutrients, delayed fetal growth and development, and increased incidence of premature infants. However, pregnant women gain too much weight and have too much nutrition, which is not good for both mother and fetus. First, it is easy to have macrosomia and increase the risk of dystocia; Second, pregnant women may have a lot of water in their bodies and are prone to diabetes, chronic hypertension and pregnancy-induced hypertension syndrome.
Six wet nurses
1 ensures sufficient energy supply.
Increase the intake of fish, meat, eggs, milk and seafood.
Lactating mothers secrete about 600 ~ 800 ml of milk every day to feed their children. When the nutrition supply is insufficient, they will destroy their own tissues to meet the baby's demand for milk. Therefore, in order to ensure the mother's demand for milk secretion, it is necessary to provide adequate nutrition for lactating mothers.
Breast-feeding mothers gain about 4 kilograms of weight during pregnancy, which is fat, which can be consumed to provide energy during lactation. If the lactation period is 6 months, the stored fat provides 200 kilocalories per day. The recommended dietary allowance in China suggests that lactating mothers should increase their energy by 800 kilocalories every day, so they need to supplement 600 kilocalories from their diet every day.
800 ml of milk contains about 10g of protein, and the effective rate of transforming maternal diet protein into milk protein is 70%. Therefore, the recommended dietary allowance recommended by China suggests that 25g protein should be added every day, which is a kind of diet for nursing mothers.
The calcium content of human milk is relatively stable, and the calcium secreted by lactating mothers through milk is nearly 300 mg per day. When the dietary calcium intake is insufficient, in order to keep the calcium content in milk unchanged, it is necessary to mobilize the calcium in maternal bones, so lactating mothers should increase their calcium intake. China recommended dietary recommended dietary allowance table suggested that the daily calcium intake of lactating mothers was 1500mg. The best source of calcium is milk. If the nursing mother can drink 500 ml of milk every day, she can get 570 mg of calcium from it.
In addition, wet nurses should eat more animal food and bean products to supplement high-quality protein, and at the same time, they should eat more products. Marine fish fat is rich in docosahexaenoic acid (dha), oysters are rich in zinc, and kelp and laver are rich in iodine. Breastfeeding mothers eat more seafood, which is beneficial to the baby's growth and development.
Seven old people
1 Food should be thick and thin, which is easy to digest.
Actively participate in moderate physical activity and maintain energy balance.
With the increase of age, the physiological functions of various organs of the human body will decline to varying degrees, especially the digestive and metabolic functions, which will directly affect the nutritional status of the human body, such as tooth loss, decreased secretion of digestive juice, and slow gastrointestinal peristalsis, which will reduce the absorption and utilization of nutrients. Therefore, the elderly must get enough nutrients, especially micronutrients, from their diet.
Elderly people with gastrointestinal dysfunction should choose digestible food to facilitate absorption and utilization. But the food should not be too delicate, but should pay attention to the thickness. On the one hand, the staple food should be matched with coarse grain flour and rice, and coarse grains such as oats and corn contain more dietary fiber than rice and wheat; On the other hand, food processing should not be over-refined. Excessive refined grain processing will lose a lot of dietary fiber and vitamins and minerals contained in grain endosperm.
Dietary fiber can increase intestinal peristalsis and prevent senile constipation. Dietary fiber can also improve intestinal flora and make food easy to digest and absorb. Recent studies also show that dietary fiber, especially soluble fiber, can improve blood sugar and blood lipid metabolism, and these functions are particularly beneficial to the elderly. With the increase of age, the incidence of non-communicable chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes, cancer and so on increases. Has increased significantly, and dietary fiber is also conducive to the prevention of these diseases.
Vitamin E contained in endosperm is an antioxidant vitamin, which plays an important role in the antioxidant function of human body. The decline of antioxidant capacity of the elderly increases the risk of suffering from non-communicable chronic diseases, so it is very important to get enough antioxidant nutrients from the diet. Other trace elements, such as zinc and chromium, play an important role in maintaining normal glucose metabolism.
The elderly have decreased basal metabolism and are prone to overweight or obesity since childhood. Obesity will increase the risk of chronic non-communicable diseases, so the elderly should actively participate in appropriate physical activities or sports, such as walking and Tai Ji Chuan, so as to improve their various physiological functions. However, due to the decrease of blood vessel elasticity, the increase of blood flow resistance and the decline of cardiovascular and cerebrovascular functions in the elderly, it is not appropriate to exercise excessively, otherwise it will exceed the tolerance of cardiovascular and cerebrovascular diseases, damage their functions and increase the risk of such diseases. Therefore, the elderly should pay special attention to reasonably adjusting the balance between food intake and physical activity momentum to keep their weight within an appropriate range.