Xinhua News Agency, Beijing, April 26 (Reporter Wen Jinghua) What to eat is more nutritious and how to eat healthier?

The "Dietary Guidelines for Chinese Residents" compiled by the Chinese Nutrition Society was revised again after 6 years and was published on the 26th.

The new version of the guide highlights the importance of regular meals, "hands-on" giving scientific advice on how to eat properly and choose and cook food.

  With the development of economy and society and the improvement of living standards, the dietary structure of Chinese people has changed significantly, and the consumption of meat, eggs and milk has increased greatly.

Ding Gangqiang, director of the Institute of Nutrition and Health of the Chinese Center for Disease Control and Prevention, said that monitoring from 1982 to the present shows that Chinese people have generally lacked protein and trace elements since the beginning, and now the rate of children's growth retardation has dropped significantly, and the average life expectancy has continued to increase.

  However, at the same time, the accelerated pace of life has made eating behaviors such as irregular meals, takeaways or more takeaways more and more common. Unreasonable dietary structure "eats" the health burden: the rate of overweight and obesity in adults exceeds 50%, and the prevalence of hypertension is over 50%. The prevalence of diabetes is 27.5%, and the prevalence of diabetes is 11.9%. The incidence of various chronic diseases is on the rise.

  In this regard, on the basis of the six core recommendations of the previous edition, the guidelines have added two dietary guidelines: "eating regularly, drinking enough water", "knowing how to cook, choosing, and reading labels".

The guidelines propose that regular meals are the premise of achieving a reasonable diet, and three meals a day should be reasonably arranged, regular and quantitative, and a moderate diet.

The interval between meals should be 4-6 hours, the breakfast meal time is 15-20 minutes, and the lunch and dinner meal time is 20-30 minutes.

The energy provided by breakfast should account for 25%-30% of the total energy throughout the day, lunch accounts for 30%-40%, and dinner accounts for 30%-35%.

It is recommended that adults drink 7-8 cups of water a day, and drink plenty of white water and tea.

  Nowadays, people pay more and more attention to healthy diet.

A related research conducted by the China Association for Science and Technology and a search engine shows that food safety and nutrition and health account for more than half of the people's inquiries.

Yang Yuexin, chairman of the Chinese Nutrition Society, said that in the face of more and more abundant food choices, especially the increasing proportion of processed food, how to better understand, select and cook food becomes more and more important.

  The guidelines recommend that you understand the nutrient density of food. Generally speaking, colorful fresh fruits and vegetables, lean meat, eggs, and whole grains are all foods with high nutrient density, and choose less "blank energy" foods such as candy and fried gluten; Using seasonal and local food resources, fresh ingredients can maximize nutrition.

  You must also learn to read the labels when purchasing products: when purchasing food through the ingredient list and nutritional composition list, you can also pay attention to labels such as “high calcium”, “low fat” and “increased dietary fiber”.

Cooking food should be more cooking and frying, less frying, etc., more use of natural spices such as onion, ginger and garlic, and cooking tools that emit less oil fumes such as microwave ovens and induction cookers, so as to reduce the use of oil and the production of carcinogens caused by high temperature.