Dietary recommendations Ge Keyou, director of the Chinese Nutrition Society, pointed out that the Guide advocates “coarse and fine mix”, encouraging people to eat more soybeans and their products, reduce the amount of cooking oil, less salt. “Coarse food” is rich in dietary fiber, can dilute the human intestinal tract, especially in the colon toxins, promote defecation, maintain intestinal health. In recent years, there are also studies that dietary fiber can enhance satiety, help reduce caloric intake, thereby preventing obesity. Soybeans are rich in vegetable protein, which can be used as a preferred source of protein for human beings, since the intake of animal protein will inevitably lead to the intake of cholesterol at the same time. Research has also confirmed that soybeans and their products can effectively lower blood pressure levels in healthy people, and soy isoflavones contained in soybeans are also beneficial in regulating lipid metabolism. Normal people should not consume more than 25~30 g of cooking oil and 6 g of salt per day, because excessive fat intake will cause hyperlipidemia, overweight and even obesity, which will increase the risk of various chronic diseases. Excessive salt intake can cause high blood pressure, which is an independent risk factor for many chronic diseases such as diabetes and stroke. Exercise prescription The Guidelines also encourage people to “exercise every day”, recommending healthy adults to maintain a daily exercise level of “6,000 steps”. The basic amount of daily activity is equivalent to about 2,000 steps, and the “1,000 steps” as the basic unit of activity can be equivalent to 7 minutes of bicycling, 8 minutes of mopping the floor, 10 minutes of walking at a moderate speed, or 8 minutes of tai chi, respectively. According to the Guidelines, exercises related to adult health can be categorized into aerobic endurance exercises, muscle strength training and joint flexibility exercises. Aerobic endurance exercise mainly includes cycling, swimming, walking and jogging. Muscle strength training can be accomplished with dumbbells and fitness equipment. Joint flexibility exercises are mainly performed through joint flexion, extension and rotation. Different forms of exercise have different health-promoting effects. The Guide points out that aerobic endurance exercise can improve cardiorespiratory function, lower blood pressure, blood lipids and blood glucose levels, increase insulin sensitivity, improve glucose and lipid metabolism and regulate the endocrine system, improve bone density and reduce body fat accumulation. Long-term adherence to aerobic exercise can reduce the risk of coronary heart disease, stroke and type 2 diabetes. Muscle training can make bones, joints and muscles stronger. This helps to slow down the decline of the body’s motor function. Recent studies have also found that sensible exercise can reduce stress, give people a sense of pleasure, relieve anxiety, and improve symptoms of depression. In addition, skeletal muscle has a metabolic regulatory role, can prevent diabetes, obesity and other diseases, delay its progress. Experts reminded, due to different physical fitness, can withstand the amount of exercise is also different, therefore, in carrying out physical activities should also be measured, step by step. Reasonable choice of snacks and beverages The Guide also humanizes the choice of snacks and beverages. Reasonable choices are dairy products, fruits and vegetables, nuts, etc., which can supplement the daily dietary intake of nutrients, but will not increase excessive energy intake. Studies have shown that eating a small amount of nuts per week can help protect heart health, but excessive consumption may increase energy intake and lead to obesity. Maintaining a weekly nut intake of 50 g is more reasonable. High sugar content and carbonated beverages can increase energy intake and jeopardize oral health. Excessive alcohol consumption also increases energy intake, with each gram of alcohol metabolized providing 29 kJ of energy. When the body consumes enough energy through diet, the energy produced by alcohol metabolism is stored as fat. Therefore, people who drink too much alcohol over a long period of time are often prone to obesity and type 2 diabetes. Alcohol’s damage to the liver has also been confirmed by various studies, and long-term alcohol consumption increases the risk of cirrhosis and liver cancer. On the other hand, some studies have shown that appropriate alcohol consumption, especially red wine, has a certain cardiovascular protective effect. In this regard, the Guidelines recommend a daily alcohol intake of no more than 25 g for men and no more than 15 g for women. Consistency is the key Dr. Troedsson emphasized that the effects of diet and exercise on health often need to be demonstrated over a longer period of time. It’s not just a matter of eating a healthy meal and exercising enough throughout the day. Maintaining a healthy lifestyle is a long-term task that requires perseverance.