On April 26, the "Dietary Guidelines for Chinese Residents (2022)" was released in Beijing.
This is the fourth revision of the dietary guidelines for residents since the first publication in 1989.
What are the changes between the new guideline and the Dietary Guidelines for Chinese Residents (2016), and why are these adjustments made?
Wang Huaiji, director of the Environmental Health and Food Safety Institute of Wuhan Center for Disease Control and Prevention, chief physician and registered dietitian, explained in detail.
■ 4 groups of keywords have been added to the Balanced Diet Guidelines
The "Dietary Guidelines for Chinese Residents (2022)" has extracted eight guidelines for a balanced diet: diverse foods and reasonable combinations; eating a balanced diet and maintaining a healthy weight; eating more fruits and vegetables, dairy, whole grains, and soybeans; eating fish, poultry, and eggs in moderation , lean meat; less salt and less oil, control sugar and limit alcohol; eat regularly, drink enough water; know how to cook, choose, and read labels; share meals with chopsticks to prevent waste.
According to Wang Huaiji, compared with the "Dietary Guidelines for Chinese Residents (2016)", the new version of the "Guidelines" mainly has the following new items:
Some "health experts" are keen to classify food, distinguishing which is healthy food and which is junk food.
In fact, any food contains nutrients, but any food can be detrimental when eaten in excess or on its own.
Therefore, there is no absolute junk food, only bad eating habits!
Eat regularly and drink plenty of water.
In response to the common problem of people's irregular life, the "Guide" reminds everyone to have three meals at regular intervals, not to overeat, not to be partial to picky eaters, and not to over-diet.
Also make sure to drink enough water, in mild climates, adults with low levels of physical activity should drink 1700ml of water per day, and adult women should drink 1500ml of water per day.
It is recommended to drink plain water or tea, and drink less or no sugar-sweetened beverages.
Can cook, choose, and read labels.
The Guidelines recommend that people consume nutrient-dense foods and beverages to meet nutritional needs.
To put it simply, most of the natural unprocessed foods are high-nutrient-dense foods, such as vegetables, fruits, lean meat, fish, whole grains, etc., while some foods that are processed or produced by the modern food industry are low-nutrient-dense foods. , such as sugar-sweetened beverages, various desserts, instant noodles, biscuits, etc.
Everyone should understand the nutritional characteristics of various foods, choose fresh, nutrient-dense foods, and learn to choose healthier packaged foods by comparing food nutrition labels.
In addition, cooking is an important part of a reasonable diet. Everyone should master cooking skills, enjoy nutrition and deliciousness, and avoid over-reliance on takeaway food.
Public chopsticks for meal sharing.
This is a refinement of the 2016 edition of "Xingxin Shishang".
The outbreak of the new crown pneumonia epidemic once again reminds us to pay attention to public health and personal hygiene, and to promote a healthy and civilized lifestyle.
Adhering to the use of public chopsticks and spoons and advocating a divided meal system can effectively avoid the spread of various infectious diseases and are of great significance to safeguarding public health.
■ The Balanced Meal Pagoda has adjusted the recommended amounts of these foods
The Chinese Residents' Balanced Diet Pagoda is designed according to the Chinese Residents' Dietary Guidelines and combined with the characteristics of Chinese residents' dietary structure.
The pagoda is divided into five layers, which translates the principle of a balanced diet into the weight of various foods, and presents it in the form of an intuitive pagoda, which is convenient for the masses to understand and apply in daily life.
In synchronization with the "Guide", the Chinese Residents' Balanced Diet Pagoda (2022) has also adjusted the recommended intake of various foods compared with the Chinese Residents' Balanced Diet Pagoda (2016).
2016 edition: 250-400 grams of cereals and potatoes, including 50-150 grams of whole grains and mixed beans, and 50-100 grams of potatoes.
2022 edition: Cereals 200-300 grams, including 50-150 grams of whole grains and mixed beans, and 50-100 grams of potatoes.
Expert interpretation: Cereals generally refer to rice, noodles, steamed buns, etc., and whole grains refer to grains that have not undergone fine processing. Compared with the old and new, cereals have been reduced by 50-100 grams, while the intake of whole grains, mixed beans and potatoes is not required. Change, the intake ratio requirements have increased.
This has released an important signal - appropriately reduce the total calorie intake of staple foods, especially the intake of refined carbohydrates, and increase the intake of more nutrient-rich and healthier whole grains and legumes and potatoes.
It should be noted that the "Guide" still recommends a balanced diet based on grains, and it should not be over-interpreted, equating it with a low-carb diet or a ketogenic diet.
2016 edition: 40-75 grams of livestock and poultry meat, 40-75 grams of aquatic products, and 40-50 grams of eggs.
2022 version: 120-200 grams of animal food, aquatic products at least twice a week, and 1 egg per day.
Expert interpretation: Emphasize to eat aquatic products at least twice a week, because Chinese people eat more animal meat, especially pork. Compared with animal meat, aquatic products have lower fat content, and the unsaturated fatty acids contained are more conducive to protecting the cardiovascular system.
In addition, it is advocated to eat one egg a day, which refers to whole eggs rather than egg whites. Some people worry about the cholesterol content of egg yolks. However, many studies have shown that the nutritional benefits of eating one egg a day are far greater than the impact of its cholesterol.
2016 edition: 300 grams of milk and dairy products.
2022 edition: 300-500 grams of milk and dairy products.
Expert interpretation: Increase the intake of milk and dairy products, because milk is an important source of high-quality protein and calcium, but my country's milk consumption is at a low level.
2016 edition: Salt < 6 g.
2022 version: Salt < 5 g.
Expert interpretation: The 2022 version of the dietary pagoda has raised the "salt limit" target, which is consistent with the World Health Organization standard.
Because a large number of studies have shown that excessive salt intake will increase the risk of diseases such as high blood pressure and stroke. At present, Chinese residents generally consume too much salt, and the further north they go, the more salt they consume.
Text / Xiong Lina