How to avoid "three pounds fat every holiday"? Six institutions jointly give the Spring Festival food consumption recommendations.

How can I avoid 3 pounds of weight every holiday? How to taste the food every day during the Spring Festival, while maintaining a healthy and good body. January 24, China Center for Disease Control and Prevention Nutrition and Health Institute, China Society for Preventive Medicine Health Communication Branch, China Nutrition Society Nutrition and Slow Disease Control Branch, Science and Technology Food and Nutrition Information Exchange Center, China Society for Preventive Medicine Health Promotion and Education Branch and Food and Nutrition Science Communication Alliance VI Home institutions in Beijing jointly released the "Hui choose nutrition, healthy holiday" - 2018 Spring Festival food consumption recommendations (hereinafter referred to as: "recommendations"), according to the Spring Festival period of Chinese food consumption big data, give accurate holiday food consumption recommendations, advocating meal diversification, balanced matching, three meals have degrees.
2018 Spring Festival food consumption expert advice and advocacy launch site Economic Daily - China Economic Network reporter Wangcheng / photo
China CDC Nutrition and Health Director Ding Gangqiang said that the Spring Festival is China's most important traditional festival. Data show that food consumption accounts for the second largest annual consumption. The choice of food affects everyone's health. China's National Nutrition Plan (2017-2030), released in 2017, emphasizes the construction of information sharing and exchange mechanisms to promote connectivity and data sharing, as well as strengthening the popularization of nutritional knowledge to guide scientific consumption. In order to tie in with the National Nutrition Plan, based on the residents' food consumption data, accurately provide the public with timely scientific and operational nutrition information services, have a happy, nutritious, healthy Spring Festival, nutrition, chronic disease prevention and control, health communication in the field of six institutions jointly issued the recommendation.
According to Zhong Kai, deputy director of the Science and Technology Food and Nutrition Information Exchange Center, the 2015-2018 Tmall Festival data show that food has always been the second largest category of clothing consumption, and the proportion of consumption is increasing;Dong Yunpeng, senior operations expert at
Tmall Foods, said that with the popularity of the mobile Internet, annual consumption is gradually moving online, and the global e-commerce platform precipitated the annual consumption of food consumption big data, but also let us get a glimpse of the modern public's food consumption habits and consumption preferences. In response to the National Nutrition Program, Tmall is willing to work with professional organizations to provide scientific and operational food consumption advice and nutritional information services to the public on a consumer platform with 500 million active users.
Zhong Kai, deputy director of the food and nutrition information exchange center and deputy secretary-general of the Food and Nutrition Science Communication Alliance, said: "Six professional organizations are based on the food consumption trends revealed by big data, produced the 'Hui choose nutrition, healthy holiday' - 2018 Spring Festival food consumption recommendations, and hope that through Tmall and other Internet annual consumption platform, advocate public wisdom to buy ingredients, maintain a balanced diet, moderate diet, and healthy eating habits to their families." The
recommendations suggest that food diversification is the basic way to achieve a balanced diet. The first of the core tips of the Dietary Guidelines for Chinese Residents (2016) emphasizes "food variety" and explicitly recommends that Chinese residents eat at least 12 foods per day and at least 25 foods per week.
the holiday season, more attention should be paid to food variety and balance. Liu Ailing, a researcher at the Centers for Disease Control and Prevention's Institute of Nutrition and Health, said: "You may wish to count the types of daily food with your family, and refer to the recommended ratio of 'Chinese residents balanced meal plate', the daily diet should include cereals, vegetables, fruits, livestock, aquatic products, eggs, dairy and dairy products, soy and products, nuts and so on." "The richer the variety of food, the more attention should be paid to the grasp of the amount of food, three meals have degrees, snacks also have degrees. Especially during the holidays, avoid overeating and don't let your stomach get overwhelmed.
experts recommend: nuts delicious do not overdose, preferably original taste, easy to store
data show that in the annual consumption of food, snack nut consumption is the largest, accounting for up to 47.25 percent. In other words, modern people buy new year's goods, in terms of eating, nearly half of the money spent on a variety of nuts as the representative of snacks.
the recommendations emphasize that nuts can be eaten as a side meal or snack, is a very good holiday food, but should be careful not to overeed. First, nuts contain a variety of unsaturated fatty acids, minerals, vitamin E and B vitamins, moderate consumption of health benefits; Because the processing process usually brings more salt, sugar and fat, when shopping should pay attention to read nutrition labels;
Experts suggest: Spring Festival "hard dishes" to pay attention to eat less fat meat, smoked and cured meat products
Among them, raw meat and meat products in the fresh cooked food category sales, from 16.1% during the Spring Festival in 2015 to 19.6% in the same period in 2017.
"Recommendations" pointed out that meat is a necessary Spring Festival "hard food", but also represents the continuous improvement of living standards. However, the choice and consumption of meat, more attention should be paid to the type and amount of consumption. At present, most of china's residents eat more animal meat, less poultry and fish, the occurrence and development of disease has a greater impact.
"Recommendations" pointed out that the Spring Festival family dinner "hard dishes" should pay attention to the following five points:
1, "four legs are not as good as two legs, two legs are not as good as no legs" this saying is very reasonable. Fish and shrimp fat content is low, and contains more unsaturated fatty acids, poultry fat content is also lower, its fatty acid composition is also better than animal fat, followed by animal lean meat, fat content is low, iron content is rich, fat intake should be controlled;
2, adult daily recommended intake of livestock and poultry meat and fish and shrimp are 40-75 grams
(one or two or so); Excessive intake of meat (protein), easy to cause metabolic burden and even lead to high uric acid,
geryration and other symptoms

Experts suggest: love to eat fruit but also eat fruit juice than to eat fresh fruit
In 2017-2018, the cat's best-selling 10 categories of local products: rice, seagin, oranges, sausages, bird's nests, frozen shrimp, apples, honey, dates, car, fresh fruit in the exclusive three seats. In terms of consumption amount, Zhejiang people, Guangdong people, Jiangsu people buy the most "expensive", but with the annual consumption of fruit consumption in the provinces / the proportion of national fruit consumption, you will find that Beijingers in the annual consumption of goods, the most preferred to buy fruit, followed by Hunan and Shanghai.
advice, love fruit, but also eat fruit. Vegetables and fruits are necessary for the holidays, but the intake of vegetables by chinese residents has decreased year by year, and the intake of fruits is still at a low level. During the festival, more attention should be paid to adjust the dietary structure, fruit and vegetable intake should pay attention to the following points:
1, adults recommend daily intake of fruit 200-350 grams (about half a kilogram), intake of vegetables 300-500 grams (about 1 catty), and recommend a variety of types;
2. Half of the vegetable recommendations are dark vegetables
(dark green, red, orange, fuchsia, etc.), such as
: red peppers, purple kale, spinach, etc.; From a nutritional point of view, pickles and sauces are no longer in the vegetable category and contain a lot of salt

experts suggest: grain-based thick and fine ratio, mixed beans, potatoes are not missing
Who says modern people do not like to eat staple food? Large data show that rice noodle grain and oil and other basic food consumption, has been in the food category annual consumption in the second place, but the consumer's choice to upgrade performance is obvious, from the past only recognize the price, to the last two years more attention to quality, taste, and began to pay for the brand of products, origin. In the annual consumption of goods, consumers are particularly concerned about the variety of rice and whether it is the season's new rice, Xiangmi was once hot sales. By origin, in all rice consumption, Jiangsu, the land of fish and rice, produces more rice than northeast rice, accounting for more than 40%. Of these, 16% are sold in Guangdong and 10% in Zhejiang.
"Recommendations" specifically suggest: during the holiday season, should pay attention to cereal intake, while daily intake of beans, potatoes and other foods. First, adults recommend daily intake of cereals 250-400g, of which whole grains and legumes 50-150g, potatoes 50-100g; Dietary fiber, B vitamins and vitamin E, minerals, unsaturated fatty acids, phytosterols, as well as plant chemicals such as phytic acid and phenols, are more beneficial to health; The fat content of hybrid beans is low, the B vitamin content is higher than cereals, rich in calcium, phosphorus, iron, potassium, magnesium and other minerals. At the same time, mixed beans are rich in lysine, with cereals to eat, through the complementary role of plant protein, improve the nutritional value of cereals;
experts suggest: drinking to help the right amount, do not advise wine, do not spell wine
Annual wine consumption data show that Guizhou and Sichuan are the favorite drinkers, followed by Anhui, Shandong, Henan, Hebei and other provinces. Domestic liquor consumption "dominates" the country. Jiangsu, Anhui, Xinjiang, Gansu and other provinces, the highest consumption of domestic liquor. Shandong, Beijing, Inner Mongolia and the Three Eastern provinces, the favorite beer, the south and south-west region, wine consumption has steadily increased, the degree of love can be seen.
can help but also hurt people, six body experts recommend special reminder: holiday family and friends together, drinking must also be moderate. High white wine is high in energy and contains almost no other nutrients. If you want to drink alcohol, you should try to drink low alcohol, and pay attention to the appropriate amount. The Dietary Guidelines for Chinese Residents (2016) recommend that male and female adults drink no more than 25 grams and 15 grams of alcohol per day;
experts recommend: reject greasy heavy taste, diet to control oil, salt, sugar
big data show that Shanghai, Jiangsu and Xinjiang, Tibet and other places, the preference for sweet food is higher, while the eastern coastal provinces that love to eat seafood, "hot pot capital" Chongqing and Hainan, love to buy a variety of salty, fresh, sauce food. Different regions, dietary taste differences are normal. But in modern society, the excessive pursuit of "heavy taste" has become a lot of people to stimulate taste buds rely on.
Advice: During the holiday season, you should also take care of your stomach, intestines, liver, bile, kidneys, try to avoid or control the high oil, salt, sugar "heavy taste" food choices and intake. When choosing food, special attention should be paid to the content of oil, salt and sugar in food, in order to be healthy, develop light eating habits, the Dietary Guidelines for Chinese Residents (2016) recommend that adults eat no more than 6 grams of salt per day, cooking oil consumption between 25-30 grams, added sugar intake of no more than 50 grams per day, preferably below 25 grams.
: Wangcheng.