The guide consists of three parts: a dietary guide for the general population, a dietary guide for a specific population and a balanced dietary guide for China residents. At the same time, it introduces three visual figures: China residents' dietary pagoda (20 16), China residents' balanced dietary plate (20 16) and children's balanced dietary abacus.
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.
Extended data; First, there are various foods, mainly cereals.
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.
Second, a dynamic diet and a healthy weight.
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.
Third, eat more fruits and vegetables, milk and soybeans.
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. Eat soy products regularly and nuts in moderation.
Fourth, eat fish, poultry, eggs and lean meat in moderation.
Eat 280-525g of fish, 280-525g of livestock meat and 280-350g of eggs every week, with an average daily intake of 120-200g. Eat less fat, smoked and pickled meat products.
Five, less salt and less oil, sugar control and alcohol restriction.
Cultivate light eating habits and eat less high-salt and fried foods. Adults should not eat more than 6g of salt and 25~30g of edible oil every day. Control the intake of added sugar, and the daily intake should not exceed 50g, preferably below 25g. The daily intake of trans fatty acids should not exceed 2g.
Sixth, put an end to waste and promote new foods.
Cherish food, prepare meals as needed, and advocate sharing meals without wasting. Choose fresh and hygienic food and suitable cooking methods. Food preparation should be separated from raw and cooked food, and cooked food should be heated thoroughly after secondary heating. Learn to read food labels and choose foods reasonably. Go home and eat more, enjoy food and family. Inheriting excellent culture and promoting the new style of food civilization.
Baidu Encyclopedia-Dietary Guide for China Residents (20 16)