Chinese Residents' Dietary Guide 2016 Collection! Core recommendations and summaries.

recommendation 1: Food variety, cereal-based
Balanced dietary patterns are the basis for maximum protection of human nutritional needs and health, food variety is the basic principles of balanced dietary patterns. The daily diet should include cereals, fruits and vegetables, livestock, fish, eggs and milk, soy nuts and other foods. It is recommended to eat an average of more than 12 foods per day and more than 25 per week. Cereals are an important feature of balanced dietary patterns, with daily intake of 250 to 400 grams of cereals, including 50 to 150 grams of whole grains and legumes, 50 to 100 grams of potatoes, and more than 50% of the total energy provided by carbohydrates in the diet.
recommended two: eating balance, healthy weight
weight is an important indicator to evaluate human nutrition and health, eating and moving is the key to maintain a healthy weight. People of all ages should keep exercise every day, maintain energy balance, and maintain a healthy weight. Low and high weight increase the risk of disease. It is recommended to do at least 5 days of moderate-intensity physical activity per week, accumulated more than 150 minutes; adhere to daily physical activity, an average of 6000 steps of active physical activity per day; minimize sedentary time, get up every hour, move is beneficial.
recommendation 3: Eat more fruits and vegetables, milk, soy
vegetables, fruits, milk and soy products are an important part of a balanced diet, nuts are a useful supplement to the diet. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals, and milk and soy are rich in calcium, high-quality protein and B vitamins, which play an important role in reducing the risk of chronic diseases. Promote meals with vegetables, recommended daily intake of 300 to 500 grams, dark vegetables should account for 1/2. Eat fruit every day, recommended daily intake of 200 to 350 grams of fresh fruit, fruit juice can not replace fresh fruit. Eat a variety of dairy products, intake is equivalent to 300 grams of liquid milk per day. Regularly eat soy products, equivalent to more than 25 grams of soybeans per day, the appropriate amount of nuts.
recommended four: the appropriate amount of fish, poultry, eggs, lean meat
fish, poultry, eggs and lean meat can provide the body needs high-quality protein, vitamin A, B vitamins, and so on, some also contain high fat and cholesterol. Animal food preferred fish and poultry, fish and poultry fat content is relatively low, fish contains more unsaturated fatty acids; Excessive consumption of smoked and cured meat can increase the risk of tumor occurrence and should be eaten less. It is recommended to eat 280 to 525 grams of fish per week, 280 to 525 grams of livestock and poultry meat, 280 to 350 grams of eggs, and 120 to 200 grams of fish, poultry, eggs and lean meat per day on average.
Recommended five: less salt, less oil, sugar limit wine
Most of China's residents currently eat too much salt, cooking oil and fat, which is high incidence of high blood pressure, obesity and cardiovascular diseases and other chronic diseases of an important factor, so should cultivate a light diet, adults eat no more than 6 grams of salt per day, cooking oil 25 to 30 grams per day. Excessive intake of added sugar can increase the risk of tooth decay and overweight, recommended daily intake of no more than 50 grams of sugar, preferably under 25 grams. Water play an important role in life activities and should drink enough water. Adults are advised to drink 7 to 8 cups (1500 to 1700 ml) per day, and to drink boiled water and tea without drinking or drinking less sugary beverages. Children, adolescents, pregnant women, breast milk should not drink alcohol, adults such as drinking alcohol, drinking alcohol in a day not more than 25 grams of male, female not more than 15 grams.
recommend six: put an end to waste, xing new food
thrift, cherish food, put an end to waste is the virtue of the Chinese nation. Buy food on demand, prepare meals on demand, and promote that meals are not wasted. Choose fresh and hygienic food and suitable cooking methods to ensure food hygiene. Learn to read food labels and choose foods properly. To create and support the social environment and conditions of the new style of civilized diet, we should start from everyone, go home to eat, enjoy food and affection, pass on the fine food culture, tree healthy diet new wind.: The application and development of relevant practices can be found in the Chinese Dietary Guidelines (2016)core graphic:
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