Evidence-based research has found that increasing the intake of vegetables and fruits can maintain the health of the body and effectively reduce the risk of chronic diseases such as cardiovascular disease, lung cancer and diabetes.
But at present, the vegetable intake of Chinese residents is gradually decreasing, and the fruit intake is still at a low level.
According to the monitoring results of nutrition and health status of China residents in 20 10-20 12 years, the average daily intake of vegetables and fruits of urban and rural residents in China was 269.7g and 40.7g, respectively, which did not meet the recommendations of Dietary Guidelines for China residents (300-500g and 200-350g). Compared with 2002, the intake of vegetables and fruits did not increase significantly.
"Research on the Relationship between Food and Human Health" found that insufficient intake of vegetables and fruits is the top ten high-risk factors of global residents' death.
It can be seen that adequate intake of fruits and vegetables is very important for health. The Dietary Guidelines for China Residents (version 20 16) suggests that we:
There are vegetables in meals, and the daily intake of vegetables should be 300 ~ 500g, and dark vegetables should account 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.
For the convenience of memory, this part is usually described as "one and a half kilos of fruit and one kilo of vegetables a day".
How to eat half a catty of fruit and a catty of vegetables?
There are vegetables in meals and fruits every day.
We often say "a catty of vegetables" refers to the weight of lettuce before cooking, but in fact there are only about two bowls after cooking. In order to ensure enough vegetables, it is suggested that vegetables account for about 1/2 of food per meal. Even if you eat in the canteen, make sure that vegetables account for 1/2 of the plate. And whether it is Chinese food or dinner, there should be at least two vegetable dishes, for example, fried mushrooms, fried eggplant with green beans, onion mixed with fungus and so on. For some vegetables suitable for raw eating (such as cucumbers and tomatoes), they can be eaten as snacks between meals.
"Half a catty of fruit" is actually not much, which is equivalent to the size of two fists. It can be 1 apple+1 orange, or 1 orange+1 kiwi. For ordinary healthy people, fruits can be put at any time of the day. For example, eating an orange for breakfast is nutritious; Another example is eating an apple as a snack at three or four in the afternoon. If you are afraid of forgetting to eat fruit, it is recommended to put it on a desk, coffee table and other places that are easy to see and get.
If there are children at home, parents should lead by example, eat more fruits and vegetables at ordinary times, put fruits on the table and encourage children to eat fruits every day. In addition, we can tell children stories about vegetables and fruits, make different styles of fruit ornaments, and try some fresh vegetable and fruit recipes to cultivate children's interest in eating vegetables and fruits.