The 2022 Chinese food composition table is as follows:

1. The first layer of cereals and potato foods

It is recommended that adults eat 200-300g of cereals per day, of which Contains 50-150g of whole grains and miscellaneous beans, and 50-100g of potatoes. The new version of Pagoda recommends potatoes separately, and the amount of staple food has not been reduced. Because the energy of potatoes is only about 1/4 of the same weight of cereals, it is more conducive to calorie control.

You can replace at least one meal a day with a staple food of whole grains and beans. For example, choose oatmeal, millet porridge, and mixed soy milk as a whole grain breakfast. For dinner, you can replace white rice with multigrain rice, boiled corn, roasted sweet potatoes, or multigrain steamed buns.

2. The second layer of vegetables and fruits

It is recommended that adults eat at least 300g of fresh vegetables and 200-350g of fruits every day. It is recommended that dark vegetables account for 1/2 of a vegetable meal to meet the daily "quantity" goal;

Choose fresh seasonal fruits, change the types of fruits to buy, and put the fruits in an easy-to-reach place for easy access at any time. Eat. Follow the cooking principles of "wash first and then cut, make soup and serve, stir-fry quickly, stir-fry and eat immediately" to avoid the loss of nutrients to the greatest extent.

3. The third layer of fish, poultry, meat, eggs and other animal foods

The new version of the pagoda combines the recommended amounts of fish, poultry and other foods that were originally separated. The maximum intake of meat, meat and eggs is 120-200g? Eggs have high nutritional value, and egg yolks are rich in nutrients, which are more beneficial to health than harmful. It is recommended to eat 1 egg a day, and do not discard the yolk when eating eggs.

It is recommended to disperse animal foods in various meals to avoid concentrated consumption, so that there is meat at every meal and eggs every day; it is recommended to cut large pieces of meat into small pieces before cooking to control the intake. If eating out, it is recommended to mix meat and vegetables, and try to use fish and soy products instead of livestock and poultry meat. The recommended cooking method is more steaming and less baking and frying.

4. The fourth level of milk, soybeans and nuts

The new version of the guideline has changed the original 300g limit for dairy products to 300-500g limit. The simplest thing is to drink a cup of milk for breakfast, and add a cup of yogurt or a few slices of cheese at noon or afternoon. You can also convert it based on the protein content of different products.

The recommended intake of soybeans and nuts is 25-35g. The intake of other soy products needs to be converted according to the protein content and soybeans. Whether nuts are used as dishes or snacks, it is recommended to consume about 70g per week.