The content of low-calorie diet mainly includes three aspects: one is to reduce calorie intake; Second, eat more foods with low energy density; Third, eat low-calorie food. In a low-calorie diet, it is very important to control calorie intake. Under normal circumstances, men recommend 2500 calories a day, and women recommend 2000 calories a day. The low-calorie diet also requires a daily fat content of less than 30%, a daily sugar intake of no more than 25g, and a daily intake of no less than 0.8g/kg in protein.
Dietary diversification refers to choosing different foods as much as possible in daily diet in order to achieve a balanced nutrition. Specifically, you can grow a variety of crops, such as rice, flour and wheat. Eat different kinds of meat every day, such as chicken, rabbit and pork. Various fruits, such as apples and oranges; And all kinds of beans, dry goods, vegetables and so on. It is best to eat whole grains every day.
Guiding composition
It is reported that the new guidelines consist of three parts: the dietary guidelines for the general population, the dietary guidelines for specific populations and the balanced dietary guidelines for China residents. At the same time, three visual graphics, namely, China Residents' Dietary Pagoda (20 16), China Residents' Balanced Dietary Plate (20 16) and Children's Balanced Dietary Abacus, were introduced to guide the public to practice in their daily lives.
In order to facilitate people's application, the popular science version of Dietary Guidelines for China Residents (20 16) was specially launched to help people make healthy dietary choices and behavior changes.
The guide puts forward six core recommendations for all healthy people over 2 years old, namely: diverse foods, mainly cereals; Have a balanced diet and a healthy weight; Eat more fruits and vegetables, milk and soybeans; Eat fish, poultry, eggs and lean meat in moderation; Less salt and less oil, control sugar and alcohol; Put an end to waste and promote new food.