2016 Edition "Chinese Dietary Guidelines"

What do you eat every day? how to eat? How much do you eat?

â—Ž The first proposed daily intake of sugar is not more than 50 grams

â—Ž Eat more fruits, drink less juice, drink 1-2 glasses of water a day

â—Ž Weekly exercise more than 150 minutes walk 6000 steps per day

Yesterday, the National Health and Family Planning Commission held a press conference and the Chinese nutrition book "Chinese Residents' Meals Guide (2016)" (hereinafter referred to as "Guide") was officially released. The first edition of the "Guide" was published in 1989, and was revised and published twice in 1997 and 2007. From a time point of view, almost every 10 years, the China Nutrition Society organizes an expert committee to revise the guidelines and publish new guidelines.

The new “Guide” consists of three parts: dietary guidelines for the general population, dietary guidelines for specific groups, and balanced dietary practices for Chinese residents. Six nutritional recommendations are proposed for all healthy people over the age of two:

Food variety, cereals

Eat balanced, healthy weight

Eat more fruits and vegetables, milk, soy

The amount of fish, poultry, eggs, lean meat

Less salt, less oil, sugar control wine

Eliminating waste and creating new food

There are 10 nutrition suggestions put forward in the “Guide” of the 2007 edition. This time the new version of nutrition advice is 6 and the number has decreased. However, the actual content has not been reduced, so that everyone can remember it more easily.

The four editions of the “Guide” released so far have their focus. For example, the 1997 edition emphasized that we should eat more milk and beans and pay attention to calcium supplements. In the new guideline, the concept of "balanced diet and balanced nutrition" is more emphasized and highlighted.

In the new guidebook, there are some new healthy meal suggestions. such as:

The average daily intake of more than 12 kinds of food, more than 25 kinds of weekly, it is recommended to properly increase the intake of coarse grains and potatoes, coarse grains will reduce cardiovascular and cerebrovascular diseases, while potatoes will relieve constipation.

With vegetarianism becoming a fashion, the new "guideline" has evolved with the times, adding a vegetarian meal to the crowd.

The new "Guide" also refers to the recommendations of the World Health Organization (WHO). For the first time, "sugar control" has been added to the text of the proposal, which proposes restrictions on sugar intake.

The concept of “healthy weight” was mentioned in the new “Guideline”. As we all know, obesity is a risk factor for many chronic diseases. In recent years, the obesity rate has increased in China, and the incidence of chronic diseases associated with it is also Increased year after year.

In addition, the new edition of the “Guidebook” made some adjustments to the “Chinese Residents' Dietary Nutrition Pagoda” and added two additional figures. One is a balance meal plate for Chinese residents and the other is a balanced meal abacus for children.

Yesterday, the reporter asked a number of nutrition experts in Hangzhou to interpret some of the contents of the new edition of the “Guide”.

Expert interpretation

Eat dark vegetables with less juice

In the new "Guide", it is proposed that daily intake of vegetables should be 300-500 grams, and dark vegetables should account for 1/2. Eat fruit every day, ensure daily intake of 200-350 grams of fresh fruit, fruit juice can not replace the fresh fruit. Zhang Hongying, director of the Nutrition Department of Hangzhou Honghui Hospital, said that such guidance is very detailed. Dark vegetables often contain more vitamins and minerals than light-colored vegetables. Usually, we only recommend that you buy more colored, dark vegetables when you buy vegetables. This time it is clearly stated that dark vegetables should account for half of vegetables.

In daily life, many people are accustomed to squeezing fruit into juice, and various juicers are very popular. According to the new "guideline", fruit juice can not replace fresh fruit. Dr. Zhang said that there is a big difference between eating fruit and drinking juice. The whole fruit has complete dietary fiber and nutrition is more comprehensive. When the fruit is squeezed into juice and the mud is mixed, the nutrient content will be lost to a certain extent. In this process, juice is fully combined with oxygen, and nutrients are also destroyed.

Take no more than 50 grams of sugar per day

In 2015, the World Health Organization published its sugar intake guidelines on its official website, updated its recommendations on sugar intake limits, and strongly recommended that children and adults be controlled for sugar intake at 10% of total energy intake. % or less to prevent obesity, dental caries and other health problems. The new edition of the “Chinese Dietary Guidelines for the Residents (2016)” proposed for the first time the restriction on the intake of added sugar, not exceeding 50 grams per day, preferably within 25 grams. Adding sugar refers to monosaccharides, disaccharides, or sugar alcohols added during the cooking and processing of foods. Excessive intake of added sugars increases the risk of diseases such as obesity and diabetes.

Zhang Hongying, director, said that in the daily diet we cannot weigh the sugar intake. Generally, the main sources of sugar intake are sugary drinks, desserts, cakes, white sugar, candied fruit, sugar alcohols, etc. Eat as little as possible.

Children's diet should be balanced

In the "Baby Balanced Meal Abacus", the "outdoor activity for one hour" was clearly marked. Shao Jie, director of the Children's Department of Children's Hospital of Zhejiang University School of Medicine, said that outdoor sports are related to the intake of vitamin D. Vitamin D is an important nutrient that is related to children's bone health and development of various systems. Only a small part of the body's vitamin D is dietary intake, and more than 90% of the body's vitamin D is converted by skin irradiation.

Children's balance meal calculations more clearly define the children's diet. Director Shao said that nowadays, children's dietary mistakes lie in eating too much, excessive intake of protein, too much fish and meat, far exceeding the nutrition needed for children's growth and development. At the same time, in children's diet, there is also a misunderstanding of heavy oil and heavy salt. In the diet, it seems that there is no meat, but heavy oil fried vegetables also increase the intake of fat.

Hypertension, obesity and other diseases need to be prevented from childhood. In addition, there are many phenomena of precocious puberty in children. This is not necessarily caused by exogenous hormones. Eating too well and excessive protein intake can also lead to precocious puberty in children.

More than 150 minutes per week, walk 6000 steps per day

The new edition of the "Guide" puts the proposal of "Eating a Balanced, Healthy Weight" ahead of schedule and emphasizes the importance of sports. "At least 5 days of moderate physical activity per week, accumulatively more than 150 minutes, with an average of 6000 active physical activities per day." Reduce sedentary time and get up every hour.

Zheng Peifen, director of the nutrition department at Zhejiang Hospital, said that the new version of the "Guide" refers to research results from abroad. Through a large sample of people, the researchers found that people who adhere to moderate-intensity exercise for 30 minutes per day and adhere to 5 days of exercise (150+ minutes cumulatively) per week have a lower risk of cardiovascular and cerebrovascular diseases than the normal population.

"The balance between eating and healthy weight is to control the balance of energy intake and consumption, and maintain the weight within a healthy and reasonable range." Zheng Peifen said that the new guide mentioned that the daily active physical activity is 6,000 steps. Avoid sedentary. It is recommended that you increase the amount of exercise properly in your daily work. You should always get up and do activities. Don't always sit and try to use walking instead of driving or public transportation. Subject to physical conditions, walk for 20-30 minutes after dinner.

It is recommended to drink 1-2 glasses of water a day

In the previous version of the guide, it was recommended that the average daily drinking amount be 1200 ml. In the new edition of the “Guide”, adjustments have been made to the average daily drinking water of the country’s people. It is recommended to increase drinking water by 300-500 ml per day. According to a rough estimate, if you take 200 ml of water as a cup of water, you should drink 1-2 glasses of water a day, compared to before.

Director Zheng Peifen said that 70% of the human body is water, and the body's metabolism and detoxification need to consume a lot of water. “The new guideline, on the basis of increasing the amount of daily activities, clearly pointed out that drinking more water is necessary because the amount of activity has increased and the consumption of water naturally increases.”

Director Zheng Peifen said that if there is not enough water, it will increase the blood concentration, and it will also increase the burden on the kidneys. The clinically common kidney stones are related to insufficient water for a long time. Drinking more water can promote the body's metabolism, promote detoxification, and help prevent stones.

Vegetarians need to add enough protein

In the new guideline, dietary guidelines for vegetarians have been newly added. It is recommended that vegetarians should obtain high-quality protein by increasing the intake of soy and soy products, and often eat whole grains, nuts, and bacteria and algae, and also choose various cooking oils. To meet the need for essential fatty acids.

Vegetarians, if the meal arrangement is unreasonable, prone to protein, vitamin B12, n-3 polyunsaturated fatty acids, iron and zinc and other trace elements. Doctor Zhu Qiuhong of the Department of Nutrition of Zhejiang University First Hospital said that vegetarians are divided into two types, one is completely vegetarian, and even eggs and milk are excluded. There is also one that does not rule out eggs and milk. If eggs and milk are eaten, then protein intake should not be a problem, otherwise we must pay attention to supplement protein.

Director Zheng Peifen believes that people who eat vegetarian food should not only eat more fruits and vegetables, but also take in soy supplements. Fermented soy products produce a certain amount of vitamin B12. In addition, if necessary, you can also add some necessary amino acids.

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