On April 26th, 2022, China Nutrition Society revised the Dietary Guidelines for China Residents (20 16) and published the 2022 edition. Based on the evidence of scientific research in recent years, the guide puts forward which foods are suitable for the healthy diet of China people. The Balanced Diet Pagoda highly summarizes the guide through graphic images and guides us to eat what we eat every day.
By understanding the changes of the balanced diet pagoda from 20 16 to 2022, we can further know which nutrients we need to emphasize in our daily life, and these changes are closely related to our health.
The pagoda is divided into five layers, including sweet potatoes, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts, and cooking oil and salt. The size of each floor is different, which reflects the five categories of food and the amount of food. The food quantity is designed according to different energy requirement levels, indicating the recommended range of daily food intake for adults when the energy requirement is 1600~2400kcal/ day.
As can be seen from the above figure, the 20 16 version of the Dietary Pagoda has no change in structure compared with 2022, but there are two important changes in content:
The intake of salt was further limited, from 6g to 5g.
Strengthen the intake of dairy products, from 300g to 300~500g g.
Further limit salt intake.
Unreasonable diet is the most important factor of disease occurrence and death. Among all dietary factors related to the estimated number of cardiovascular metabolic deaths among adults in China, the highest proportion is high sodium intake. Excessive salt intake is related to a variety of adverse health outcomes, including increasing the risk of hypertension and kidney disease. The WHO dietary advice for adults is <: 5 g/day (sodium salt <: 2000mg/ day)
Based on various evidence-based medical evidences and guidelines, China residents' balanced diet pagoda further restricted the salt intake from 6g to 5g. The intake of sodium salt in China is generally high. Besides salt, soy sauce and sauces contain sodium salt, and some pickled meats and vegetables also contain a lot of sodium salt (pickled foods not only lead to excessive sodium salt, but also high nitrite is a risk factor for digestive tract tumors). In order to keep healthy, we need to further reduce the intake of sodium salt.
Strengthen the intake of dairy products
Chinese people's consumption of dairy products has been low. In fact, as can be seen from the above figure, the consumption level of dairy products is low not only in China, but also in Asia (including Japan and India). The intake of dairy products is closely related to our bone health, which can further reduce the risk of cardiovascular and cerebrovascular diseases and reduce the incidence of colorectal cancer, bladder cancer, gastric cancer and breast cancer. Based on this, China residents' balanced diet pagoda further increased the intake of milk and dairy products, from 300g to 300-500 g.
The average height of teenagers in China has ranked first in Asia, which shows that the dietary quality of teenagers is high, and adequate intake of milk and dairy products plays an important role. For Chinese people, the main reasons for restricting the intake of dairy products include eating habits, lactose intolerance and increasing the risk of certain diseases (allergies, skin diseases, inflammatory diseases, etc.). If drinking milk does not increase the risk of disease, then the benefits far outweigh the risks. It is recommended that you increase the daily intake of milk and dairy products.
A detailed interpretation of the dietary pagoda
The first floor: cereals and potatoes.
Carbohydrates provide 50%~65% of the total energy, and cereals are the main source of carbohydrates. For cereals, it is also necessary to diversify, avoid single refined carbohydrate intake, and emphasize the comprehensive intake of whole grains, beans and potatoes. It is recommended that adults consume 200~300g of cereals every day, including 50 ~150g of whole grains and miscellaneous beans. In addition, potatoes are 50~ 100g.
Whole grains include wheat, rice, corn and sorghum, and refined carbohydrates include rice, steamed bread, pancakes, bread, biscuits and cereal. Whole grains retain all the ingredients of natural grains and are rich in dietary fiber, which can maintain intestinal health and reduce postprandial blood sugar load. Miscellaneous beans include other dried beans other than soybeans, such as adzuki beans, mung beans and kidney beans. Potatoes, including potatoes and sweet potatoes, can replace some staple foods.
The second floor: fruits and vegetables
It is recommended that adults consume at least 300g of vegetables and 200~350g of fruits every day. Vegetables and fruits are good sources of dietary fiber, micronutrients and phytochemicals. Vegetables include tender stems, leaves, cauliflower, root vegetables, fresh beans, eggplant fruits and vegetables, onions and garlic, bacteria and algae and aquatic vegetables.
Dark vegetables refer to dark green, dark yellow, purple, red and other colored vegetables. The nutrients provided by each type of vegetables are slightly different. Dark vegetables are generally rich in vitamins, phytochemicals and dietary fiber. It is recommended to account for more than 1/2 of the total vegetable intake every day. There are many kinds of fruits, including nuts, berries, drupes, citrus, melons and tropical fruits.
The third layer: animal food such as fish, poultry, meat and eggs.
The recommended daily intake of fish, poultry, meat and eggs is * * * meter 120~200g. Common aquatic products include fish, shrimp, crab and shellfish. These foods are rich in high-quality protein, lipids, vitamins and minerals. The recommended daily intake is 40~75g, and priority can be given if conditions permit. At present, the meat intake of Han residents in China is mainly pork, and the growth trend is obvious.
Pork contains high fat, so try to choose lean meat or poultry meat. It is recommended to eat 1 egg every day. You can't discard the yolk when eating eggs. The yolk is rich in nutrients, such as choline, lecithin, cholesterol, vitamin A, lutein, zinc, B vitamins, etc., which have health benefits for people of all ages.
The fourth layer: milk, soybeans and nuts
It is recommended to consume at least 300g of milk and dairy products every day. Soybeans include soybeans, black beans and green beans, and their common products are tofu, soybean milk, dried tofu and thousands of pieces. Nuts, including peanuts, sunflower seeds, walnuts, almonds, hazelnuts, etc., are rich in polyunsaturated fatty acids and have the effect of reducing cardiovascular diseases. It is recommended that the intake of soybeans and nuts be 25-35g.
The fifth layer: cooking oil and salt.
It is recommended that the average daily cooking oil for adults should not exceed 25~30g. Cooking oil includes all kinds of animal and vegetable oils, such as peanut oil, soybean oil, rapeseed oil and sunflower seed oil, and animal oils such as lard, butter and butter. Cooking oil should also be diversified, and the types should be changed frequently to meet the needs of human body for various fatty acids.
Physical activity and drinking water
Adults with low physical activity level should drink at least 1500~ 1700ml(7~8 cups) every day. Water from food and dietary soup account for about 1/2. It is recommended that the water intake of drinking water and whole diet (including water in food, soup, porridge, milk, etc.) is 2700~3000ml.
It is recommended that adults take physical activities equivalent to at least 6,000 brisk walks every day, and it is best to take 150 minutes of moderate-intensity exercise every week.
I suggest 6000 steps of activities every day. I think this is the most basic requirement for most people. Both WeChat and Apple Health have the function of counting steps. Looking back at my steps in the past six months, the average number of steps is 7426, which is still up to standard.
summary
In this way, it is a complicated project to complete a healthy diet. For example, the staple food, we can replace a bowl of rice with a staple food mixed with miscellaneous grains, beans and potatoes. Eat more dark vegetables and keep a certain fruit intake.
Animal food gives priority to aquatic food, reducing the intake of processed meat food, one egg a day. A large glass of milk and a handful of nuts every day. Less salt and less oil, moderate exercise. Diversified diet, regular eating, adequate eating and balanced eating, so that we can get a healthier self.