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Reasonable diet needs the participation of the whole people
The new guide is suitable for healthy people aged 2 and above. In view of the new problems and characteristics in residents' diet, the guide revised six "core suggestions" in the 20 16 edition into eight "dietary guidelines". Among them, "many kinds of food, mainly cereals" is adjusted to "many kinds of food, reasonable collocation", "eat more fruits and vegetables, milk and soybeans" is adjusted to "eat more fruits and vegetables, milk, whole grains and soybeans", and new contents such as "eat regularly and drink more water" and "know how to cook, choose and read labels" are added.
"A balanced diet is the basic principle to ensure human nutrition and health. Diversification of food is the basis of a balanced diet, and reasonable collocation is the guarantee of a balanced diet. " Yang Yuexin said that a grain-based diet is an important feature of a balanced diet. This revision "does not mean that we will no longer adhere to the grain-based diet", but emphasizes the overall role of the diet pattern and highlights the importance of reasonable collocation.
The new guide points out that a balanced diet should be diversified, with an average of 12 foods per day and 25 foods per week. Adults consume 200-300g of cereals every day, including 50- 150g of whole grains and miscellaneous beans and 50- 150g of potatoes. The new guidelines suggest that whole grains are an important source of dietary fiber and B vitamins, and moderate intake can reduce the risk of type 2 diabetes.
Dietary regularity is the premise of balanced diet and reasonable nutrition. According to the data of China Health and Nutrition Survey, from 2000 to 20 18, the proportion of residents over 2 years old who regularly eat three meals a day decreased from 84.3% in 2000 to 80.4% in 20 18, and the proportion of snack consumption and eating out increased obviously. Yang Yuexin said that an irregular diet may increase the risk of overweight, obesity and diabetes.
Besides food, water is also an important part of diet. According to the survey, about two thirds of the residents in China do not have enough drinking water. Insufficient drinking water will reduce the body's activity ability and cognitive ability, and also increase the risk of urinary system diseases. Therefore, the new version of the guide advocates drinking more water, taking the initiative to drink water, and drinking a small amount many times. At the same time, it is recommended to drink boiled water or tea, and drink less or no sugary drinks.
Nowadays, eating out and buying take-away dishes are increasingly appearing in people's lives. The new version of the guide points out that it is necessary to understand the nutritional characteristics of various foods, choose fresh foods with high nutritional density, and learn to choose healthier packaged foods by comparing the nutritional labels of foods. Cooking is an important part of a reasonable diet. We should learn to cook, master new tools, inherit local delicacies and make three meals a day.
"Put forward the principle of' cooking, picking and reading labels'. On the one hand, we advocate reducing the number of dining out and gathering, achieving reasonable diet and improving immunity; On the other hand, I hope to mobilize everyone, buy food reasonably, experience the fun of cooking and promote family happiness. " Yang Yuexin said.
The new guide also fine-tuned the recommended intake of dietary pagodas. The first layer of 20 16 version of cereal 250-400g is adjusted to 200-300g. On the third floor, 40-75g of poultry meat, 40-75g of aquatic products and 40-50g of eggs in version 20 16 are adjusted to 120-200g of animal food, and aquatic products are eaten at least twice a week and one egg is eaten every day. The fourth floor of 20 16 version of 300 grams of milk and dairy products is adjusted to 300 ~ 500 grams of milk and dairy products. The fifth layer of 20 16 version salt is less than 6 grams and adjusted to less than 5 grams.
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"One old and one young" nutrition first
The new edition of the Guide contains dietary guidelines for people over 2 years old and 9 guides for specific people. Yang Yuexin said that among these nine specific groups, special attention should be paid to the diet of the elderly and the diet in early life 1000 days.
With the development of China's economy and society, the level of health services has been continuously improved, the average life expectancy of residents has been continuously improved, and the proportion of elderly people aged 80 and over and frail elderly people has gradually increased. The function of each system in this group decreased obviously, and the incidence of malnutrition and chronic diseases was high. The dietary nutrition management of this group is different from that of people who have just entered the elderly, and needs more professional, meticulous and personalized guidance.
The new version of the guide points out that the elderly should pay attention to the diversity of food and encourage a variety of eating methods. In the choice of food, choose foods with soft texture and high energy and nutrition density. Regular weight monitoring, nutritional assessment and dietary guidance are needed.
For infants, Yang Yuexin suggested that all infants should be exclusively breastfed within 6 months after birth, supplemented with complementary food from 7 to 24 months, and continue to breastfeed until they are two years old.
Compared with the 20 16 edition of the Guide to Breast-feeding for Infants within 6 months, the new edition of the Guide puts forward the following contents: pay attention to sucking the mother's nipple as soon as possible, respond to feeding, supplement vitamin D appropriately, and consult a doctor or other professionals if you have any thoughts and behaviors of breast-feeding. Because breastfeeding can not only reduce the risk of infectious and allergic diseases in infants, but also help reduce the risk of chronic diseases in adults.
Experts especially suggest that the judgment of the body mass index (BMI) of the elderly and children in the growth and development stage should not be based on the judgment standards of adults. Children in the growth and development stage should be judged according to different ages and genders.
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The "Oriental Healthy Eating Model" was put forward for the first time.
The new edition of the guide puts forward for the first time that the dietary pattern in the southeast coast represents China's "oriental healthy dietary pattern", hoping that this pattern will play a healthy demonstration role and have a better guiding role. Yang Yuexin said that it is necessary to excavate and inherit the healthy eating culture in China, and to inherit and popularize the "Oriental Healthy Eating Model".
"This diet pattern has been gradually formed for a long time. For most provinces, the dietary structure is mainly plant food, supplemented by animal food. China's recent nutrition survey and disease surveillance found that the diet in Jiangnan and southeast coastal areas represented by Zhejiang, Shanghai, Jiangsu, Guangdong and other provinces is the representative of the' Oriental Healthy Eating Model'. " Yang Yuexin said that its main feature is that it is rich in vegetables and fruits, and often eats aquatic products such as fish and shrimp, bean products and milk, and its cooking is light and less salty. This dietary pattern effectively avoids the occurrence of nutritional deficiency, obesity and related chronic diseases, improves life expectancy and reduces the incidence of chronic diseases.
The relevant person in charge of the Food Department of the National Health and Wellness Committee said that the Dietary Guide for China Residents aims to help residents eat scientifically and rationally, prevent chronic diseases and improve their health level, which has an important role in promoting the construction of a healthy China. Everyone should use the Dietary Guide for China Residents to guide their eating behavior.