Rule one: Mix and match foods

The first meaning is variety of food. Because no single food can provide all the nutrients in the body.

Therefore, a reasonable diet must be composed of a variety of foods to meet the needs of the human body for various nutrients; The daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk and beans; We should eat more than 12 foods a day, more than 25 foods a week;

Second meaning, reasonable collocation.

At the same time, we also need to make a reasonable mix, we still need to adhere to the balanced diet pattern of grain, but the type and weight of food should be reasonable to meet our energy and various nutrients needs.

Rule 2 Eat balanced, healthy weight

(2) In the key recommendations, add: Encourage appropriate high-intensity aerobic exercise, strengthen resistance exercise, 2-3 days a week; High-intensity aerobic exercise includes jogging, aerobics, rapid pedaling and other sports that promote rapid heartbeat and shortness of breath, and can not easily talk during exercise, which can exercise heart and lung function and consume more energy;

The resistance exercise pointer exercises the resistance load of the muscle group of the body, which can be exercised using elastic bands, dumbbells, sandbags or the strength of the torso itself, which can play the role of muscle building and bone density increasing.

Guideline 3 Eat more fruits and vegetables, dairy products, whole grains, soybeans

The need to eat more foods has increased whole grains.

Compared with refined grains, whole grains contain four parts: grain husk, aleurone layer, germ and endosperm, while refined grains retain only endosperm.

Grain husk, aleux layer and germ are rich in dietary fiber, protein, vitamin E, B vitamins, minerals, antioxidants and phytochemicals, it can be said that the essence of cereals are processed in the process of refining, the nutritional value of cereals is greatly reduced, the study found that whole grains and refined grains compared to help prevent the following diseases: Obesity, diabetes, cardiovascular disease and colorectal cancer;

It can be seen that replacing refined grains with whole grains is the correct way to open cereals.

Guideline 4 Eat fish, poultry, eggs and lean meat in moderation

The key recommendations are slightly different: emphasis on eating fish twice a week; Emphasis on eating less highly processed meat products; The 2016 guideline gives priority to fish and poultry. The new guidelines have changed to emphasize that fish is the most healthy animal food variety and the most recommended variety to eat regularly.

Fish, especially fatty fish, such as salmon, herring and blue brick fish, rich in EPA and DHA and other omega-3 (omega-3) fatty acids, can reduce LDL cholesterol (bad cholesterol), increase HDL cholesterol (good cholesterol), often eat fatty fish is conducive to heart health.

Frequent consumption of animal meat will increase the risk of cardiovascular disease and diabetes. WHO classifies processed meat as a group 1 carcinogen and animal meat as a group 2 carcinogen. Studies have found that frequent consumption of processed meat or animal meat will increase the risk of colorectal cancer, and eating processed meat is positively correlated with gastric cancer. There is a positive association between eating animal meat and pancreatic and prostate cancer.

Guidelines five less salt less oil, sugar control limited alcohol

The difference is that the daily intake of salt for adults is reduced from no more than 6 grams to no more than 5 grams;

No more than 15 grams of alcohol a day for adults if they drink, removing the recommendation of no more than 25 grams for men; Drinking alcohol can increase our risk of many diseases: liver damage, gout, cardiovascular disease, and even cancer, etc. The WHO classifies alcohol as a Group 1 carcinogen, linked to cancers of the mouth, pharynx, larynx, esophagus, breast, liver, colon and rectum.

Therefore, the less you drink, the better.