How to eat can make your health state last longer? How to eat is scientific and reasonable? Not long ago, the fifth edition of Dietary Guidelines for China Residents (2022) was released. Let's have a look!
First, the food is diverse and reasonably matched;
Second, eat a dynamic balance and have a healthy weight;
Third, eat more fruits and vegetables, milk, whole grains and soybeans;
Fourth, eat fish, poultry, eggs and lean meat in moderation;
Five, less salt and less oil, sugar control and alcohol restriction;
Sixth, eat regularly and drink plenty of water;
Seven, can cook and choose dishes, and can read labels;
Eight, the public chopsticks are divided into meals to prevent waste.
In addition, it is:
1. The daily diet should include grains, vegetables and fruits, livestock, poultry, fish, eggs, milk and beans;
2. Combine exercise with diet, exercise every day, and maintain a healthy weight;
3. Ensure the daily intake of not less than 300 grams of fresh vegetables; Eat fruit every day and ensure that 200~350g of fresh fruit is consumed every day; Eat more whole grains;
4. The intake of fish, poultry, eggs and lean meat should be moderate, with an average of120 ~ 200 g per day;
5. Eat less high-salt and fried food. Adults should not consume more than 5 grams of salt and 25-30 grams of edible oil every day.
6. Control the intake of added sugar, no more than 50g per day, preferably less than 25g.
7. Eat three meals a day, eat on time and eat regularly;
8. Drink plenty of water, a few times. Adult men drink 1700ml and adult women drink 1500ml every day. Drink white water or tea, drink little or no sugary drinks, and don't use drinks instead of white water;
9. Prepare raw food and cooked food separately, and thoroughly heat the cooked food for the second time; Pay attention to hygiene, starting with sharing public chopsticks.
Let's eat healthier and more scientifically according to the guide!