Weight management

The five core items in the Dietary Guidelines for Chinese Residents?

The new edition of the “Dietary Guidelines for Chinese Residents” has the following five core recommendations:

which pattern of eating is best for weight management

1. Diverse food, mainly cereals

The daily diet should include cereal and potatoes, vegetables and fruits, livestock, poultry, fish eggs and milk, soybean nuts and other foods. The average daily intake is more than 12 kinds of food, more than 25 kinds per week. The daily intake of cereal and potato foods is 250~ 400g, including 50~ 150g of whole grains and miscellaneous beans, and 50~ 100g of potatoes.

Diverse food and mainly cereals are important characteristics of a balanced diet pattern.

Second, eat a balanced diet and maintain a healthy weight

People of all ages should exercise every day to maintain a healthy weight. Don’t eat too much, control total energy intake, and maintain energy balance.

Adhere to daily physical activity, at least 5 days a week of moderate-intensity physical activity, accumulating more than 150 minutes; active physical activity is preferably 6,000 steps a day.

Reduce sedentary time and get up and move every hour.

Third, eat more fruits and vegetables, milk, soybeans

Vegetables and fruits are an important part of a balanced diet. Dairy is rich in calcium, and soybeans are rich in high-quality protein.

There are vegetables in the meal. It is guaranteed to consume 300~ 500g of vegetables per day. Dark vegetables should account for 1/2.

Eat fruits every day. It is guaranteed to consume 200~ 350g of fresh fruits per day. Juice cannot replace fresh fruits.

Eat a variety of dairy products, which is equivalent to 300g of liquid milk per day.

Often eat soy products and eat nuts in moderation.

Fourth, eat fish, poultry, eggs, lean meat in moderation

Fish, poultry, eggs and lean meat should be consumed in moderation.

Eat 280~ 525g of fish, 280~ 525g of livestock and poultry meat, and 280~ 350g of eggs per week, with an average daily total intake of 120~ 200g.

Preference is given to fish and poultry. Eat eggs without abandoning egg yolks. Eat less fatty meat, smoked and cured meat products.

5. Less salt and less oil, control sugar and limit alcohol

Cultivate light eating habits, and eat less high-salt and fried foods. Adults should not exceed 6g of salt per day, and 25~ 30g of cooking oil per day. Control the intake of added sugar, no more than 50g per day, and it is best to control it below 25g. Daily trans fatty acid intake should not exceed 2g.

Drink enough water, adults 7-8 cups (1500-1700ml) per day, it is recommended to drink boiled water and tea; do not drink or drink less sugar-sweetened beverages.

Children and adolescents, pregnant women, and nursing mothers should not drink alcohol. If adults drink alcohol, men should not drink more than 25g of alcohol a day, and women should not exceed 15g.

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