Eat regularly and drink plenty of water
As a new guideline, regular eating is a new content, adequate drinking water is recommended in the fifth of the 2016 edition of the Dietary Guidelines, the key recommendations of the new edition are: reasonable arrangement of three meals a day, timing and quantitative, do not miss meals, eat breakfast every day; Have regular meals, eat moderately, not overeating, not partial picky eating, not excessive dieting.
Emphasizing three meals a day and not missing meals is beneficial to regular eating, preventing unhealthy snacks from replacing meals, increasing the risk of overweight and obesity, which is not conducive to health.
Drink plenty of water, in small amounts many times. In mild climate conditions, adult men with low physical activity levels drink 1,700ml of water per day and adult women drink 1,500ml per day. The 2016 guidelines do not recommend water intake by gender, but recommend 7-8 cups (1500-1700ml) per day.
Can cook, can choose, can read labels
As a new guideline, the key recommendations are: healthy diet planning at all stages of life;
Learn about food and choose fresh, nutrient-dense foods; Learn to read food labels, and choose pre-packaged food reasonably;
Learn to cook, inherit the traditional diet, enjoy the natural delicious food;
When dining out, don't forget moderation and balance.
Food labels, we should carefully read when buying food are: nutrition label (see: simple two steps to read the nutrition label), ingredient list, storage method, production date and shelf life, buy fresh and healthy food.
Rule eight chopsticks eat separately, eliminate waste
Increased: not eating wild animals; Pay attention to hygiene, starting from serving chopsticks;
Be a practitioner of sustainable food system development.
Wild animals have a large number of unknown viruses, bacteria and parasites, and eating wild animals poses a huge health risk, so the guidelines stress that wild animals should not be eaten.
According to the Food and Agriculture Organization of the United Nations, a sustainable diet is a diet that has less impact on the environment and contributes to food and nutrition security, as well as the healthy life of the present and our future generations.
Sustainable diets protect and respect biodiversity and ecosystems.
Only the food obtained by protecting the environment is sustainable food, which can ensure the long-term food supply of human beings.
When it comes to choosing three meals a day, plant-based diets are best for health and the environment, and foods that are good for the planet are good for us.
Chinese residents balanced diet pagoda
There are changes in animal foods, emphasizing that aquatic products should be eaten at least twice a week, and an egg can be eaten every day; The amount of milk and milk products increased from 300 grams to 300-500 grams per day;
Salt intake decreased: from less than 6 grams to less than 5 grams, in line with WHO recommendations.
Brief summary
Overall, the new dietary guidelines are more scientific, emphasizing eating whole grains, eating aquatic products at least twice a week, and an egg a day, while further limiting salt and alcohol, emphasizing the use of chopsticks, sustainable eating patterns, if we can actively change their diet in accordance with the guidelines recommended, will be beneficial to reasonable nutrition, good health, good for the green planet.
