According to the United Nations Health Organization (WHO), human health and longevity are related to five major factors, of which a healthy lifestyle (dietary habits) accounts for 60 percent. The Dietary Guidelines for Chinese Residents has been in China for nearly 30 years and is a nutritional treasure that is deeply rooted in the hearts of people. the dietary guidelines were first published by the Chinese Nutrition Society in 1989 and subsequently revised in 1997 and 2007 with the release of the second and third editions. With the changes in the general environment, our body’s demand for food has also produced great changes, and the corresponding dietary habits and ratios should be adjusted accordingly in order to meet our daily nutritional needs. The following is the fourth edition of the Dietary Guidelines for Chinese Residents, which emphasizes more on food diversity and balance, as well as the balance of eating and moving. The core contents include six aspects, which can be used as reference for daily diet and balanced nutrient ratios, so that you can easily accompany with health. Dietary Guidelines for Chinese Residents I. Food Diversity and Cereals as the Mainstay A balanced diet is the basis for maximizing the nutritional needs and health of the human body, and food diversity is the basic principle of a balanced dietary pattern. Foods can be divided into five categories, including cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts, and fats and oils. The types and contents of nutrients and beneficial dietary components in different foods are different. With the exception of breast milk for infants up to 6 months of age, no single food can meet the energy and nutrient requirements of the human body. Only a diet consisting of a variety of foods can meet the body’s needs for energy and various nutrients. A daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts. It is recommended to consume at least 12 or more foods on average per day and 25 or more per week. Cereal-based is an important feature of a balanced dietary pattern. Cereals are rich in carbohydrates, which are the most economical and important food source for providing the energy required by the human body, and also an important food source for providing B vitamins, minerals, dietary fiber and protein, and play an important role in ensuring the growth and development of children and adolescents and maintaining human health. In the past 30 years, the dietary pattern of Chinese residents is quietly changing, cereal consumption is declining year by year, animal food and fat intake is increasing year by year, resulting in excess energy intake; cereal over-refining leads to the loss of B vitamins, minerals and dietary fiber and cause insufficient intake, these factors may increase the risk of chronic non-communicable diseases. Daily intake of cereals and potatoes 250-400 grams, including 50-150 grams of whole grains and mixed legumes and 50-100 grams of potatoes; the energy provided by carbohydrates in the diet should account for more than 50% of the total energy. Points: 1, the daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts and other foods; 2, daily intake of at least 12 kinds of food, at least 25 kinds per week; 3, daily intake of cereals and potatoes 250 grams ~ 400 grams, including whole grains and mixed legumes 50 grams ~ 150 grams; 4, potatoes are also part of the main food, daily intake of 50 grams ~ 100 grams. Second, eat and move a balance of healthy weight Weight is an important indicator to evaluate human nutrition and health status, eating and moving is the key to maintaining a healthy weight. Food intake and physical activity are the two main factors in maintaining energy balance and maintaining a healthy weight. If you eat too much or do not move enough, excess energy will accumulate in the body in the form of fat, weight gain, resulting in overweight or obesity; on the contrary, if you eat too little or move too much, can be due to insufficient energy intake or excessive energy consumption caused by low weight or wasting. Too much weight and too little weight are unhealthy performance, prone to a variety of diseases and shorten life expectancy. At present, most of our residents are not physically active or lack exercise and exercise, and have relatively excessive energy intake, leading to an increasing incidence of overweight and obesity year by year. Increasing physical activity or exercise not only helps maintain a healthy weight, but also regulates body metabolism and reduces the risk of all-cause mortality and the risk of chronic diseases such as coronary heart disease, stroke, type 2 diabetes and colon cancer; it also helps regulate psychological balance, effectively eliminates stress and relieves depression and anxiety and other adverse mental states. People of all ages should adhere to daily exercise, maintain energy balance, and maintain a healthy weight. It is recommended that at least 5 days a week of moderate intensity physical activity, a total of 150 minutes or more; adhere to daily physical activity, an average of 6,000 steps per day active physical activity; minimize sedentary time, every hour to get up and move, moving is beneficial. Points: 1, people of all ages should exercise every day, maintain a healthy weight; 2, do not eat too much, control the total energy intake, to maintain energy balance; 3, adhere to daily physical activity, at least 5 days a week for moderate intensity physical activity, a total of 150 minutes or more; active physical activity best 6000 steps per day; 4, reduce sedentary time, get up every hour to move a move. Third, eat more vegetables, dairy, soy Fresh vegetables and fruits, dairy and soybeans and products are an important part of a balanced diet, nuts are a useful addition to the diet. Vegetables and fruits are an important source of vitamins, minerals, dietary fiber and plant compounds, and play an important role in improving the intake of dietary micronutrients and plant compounds. Evidence-based studies have found that increased intake of vegetables and fruits can maintain the health of the body and effectively reduce the risk of chronic diseases such as cardiovascular disease, lung cancer and diabetes. Milk is rich in calcium and is a good source of high-quality protein and B vitamins. Increasing milk intake is beneficial to the growth and development of children and adolescents and promotes bone health in adults. Soy is rich in high-quality protein, essential fatty acids, vitamin E, and contains a variety of plant compounds such as soy isoflavones and phytosterols. Eating more soy and its products can reduce the risk of breast cancer and osteoporosis. Nuts are rich in lipids and polyunsaturated fatty acids, protein and other nutrients, moderate consumption can help prevent cardiovascular disease. At present, the intake of vegetables in China is gradually declining, and the intake of fruits, soybeans and milk is still at a low level. Advocate meals with vegetables, recommended daily intake of 300-500 grams, dark vegetables should account for 1/2. eat fruit every day, recommended daily intake of 200-350 grams of fresh fruit, fruit juice can not replace fresh fruit. Eat a variety of dairy products, the intake is equivalent to 300 grams of liquid milk per day. Eat soy products often, the daily equivalent of soybean 25 grams or more, and eat nuts in moderation. Points: 1, vegetables and fruits are an important part of a balanced diet, dairy is rich in calcium, soy is rich in high-quality protein; 2, meals with vegetables, to ensure daily intake of 300 grams ~ 500 grams of vegetables, dark vegetables should account for 1/2; 3, eat fruit every day, to ensure daily intake of 200 grams ~ 350 grams of fresh fruit, fruit juice can not replace fresh fruit; 4, eat a variety of dairy products, the equivalent of daily Liquid milk 300 grams; 5, often eat soy products, eat nuts in moderation. Eat fish, poultry, eggs and lean meat in moderation Fish, poultry, eggs and lean meat are animal foods, rich in high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals, etc., which are important components of a balanced diet. The protein content of these foods is generally high, and their amino acid composition is more suitable for human needs and high utilization rate, but the fat content is high, high energy, and some contain more saturated fatty acids and cholesterol, excessive intake can increase the risk of obesity and cardiovascular disease, and should be consumed in moderation. Fish is relatively low in fat and contains more unsaturated fatty acids, and is recommended to be preferred. The fat content of poultry is also relatively low, and its fatty acid composition is better than that of livestock fat. Eggs are relatively complete in various nutrients and have high nutritional value, but also have high cholesterol content and should not be consumed in excessive amounts. The fat content of livestock meat is high, especially the saturated fatty acid content is high, too much intake will increase the risk of certain chronic diseases, the intake of red meat should be moderate. Smoked and cured meats are susceptible to some carcinogenic contamination during processing, and excessive consumption can increase the risk of tumor development, so they should be consumed sparingly. It is recommended to eat 280-525 grams of aquatic products, 280-525 grams of animal and poultry meat and 280-350 grams of eggs per week, with an average daily intake of 120-200 grams of fish, poultry, eggs and lean meat. Points: 1, fish, poultry, eggs and lean meat intake in moderation; 2, eat 280 grams of fish to 525 grams per week, 280 grams of livestock and poultry meat to 525g grams, 280 grams of eggs to 350 grams; 3, fish and livestock and poultry meat can be interchangeable, giving preference to fish and poultry; 4, eat eggs without abandoning the yolk; 5, eat less fatty, smoked and pickled foods. Fifth, less salt and oil, control sugar and limit alcohol Salt is the main condiment for food cooking or processed food, and is also the main source of sodium and iodine needed by the human body. Most of our residents’ salt intake is too high, and excessive salt intake is associated with high blood pressure, stomach cancer and stroke, so it is important to reduce salt intake. Cooking oils, including vegetable and animal oils, are an important source of essential fatty acids and vitamin E. They also contribute to the absorption and utilization of fat-soluble vitamins in food. Excessive alcohol consumption is associated with a variety of diseases and increases the risk of liver damage, gout, cardiovascular disease and the development of certain cancers. Therefore, alcohol consumption is not recommended. Adults should consume no more than 6 grams of salt per day and 25-30 grams of cooking oil per day. It is recommended to consume no more than 50 grams of sugar per day, preferably limited to about 25 grams or less. It is recommended that adults drink 7-8 glasses (1500-1700 ml) of water per day, advocate drinking plain water or tea, and drink no or less sugary drinks. Children and adolescents, pregnant women and lactating mothers should not drink alcohol, and if adults drink alcohol, the amount of alcohol consumed in a day should not exceed 25 grams for men and 15 grams for women. Key points: 1. Develop a light diet and eat less salt and fried foods. Adults do not exceed 6 grams of salt per day, 25 grams to 30 grams of cooking oil per day; 2, control the intake of added sugar, the daily intake of no more than 50 grams, preferably controlled at 25 grams or less; 3, the daily intake of trans fatty acids does not exceed 2 grams; 4, adequate amount of water, adults 7 to 8 glasses per day (1500 ml ~ 1700 ml), promote drinking plain water and light tea, do not drink or drink less sugary drinks 5, children and adolescents, pregnant women, lactating mothers should not drink alcohol. Adults such as drinking alcohol, men drink no more than 25 grams of alcohol a day, women do not exceed 15 grams. Food is the material basis for human nutrition, survival and development. Food resources are valuable and hard to come by, so you should be thrifty, cherish food and eliminate waste. We should buy food as needed, prepare the right amount of food, and promote meal sharing without waste. The number of people should be determined according to the number of meals ordered outside, and the group dining system and simple meals should be adopted to eat civilized and oppose wastefulness. Advocate eating at home, sharing food and enjoying family bonding with family members. Food in the production, processing, transportation, storage and other processes if suffered from pathogenic microorganisms, parasites and toxic and harmful substances such as contamination, can lead to food-borne diseases, threatening human health. At the same time, food production, processing and transportation can also produce more garbage, causing energy consumption in the cycle and increasing ecological and environmental costs. Therefore, choosing fresh and hygienic food, local seasonal food; learning to read food labels, storing food reasonably, and using appropriate cooking methods are important measures to improve dietary hygiene and reduce waste in the consumption chain. Points: 1. Cherish food, prepare meals according to needs, and promote meal sharing without waste; 2. Choose fresh and hygienic food and appropriate cooking methods; 3. Separate raw and cooked food preparation, and heat cooked food thoroughly for the second time; 4. Learn to read food labels and choose food reasonably; 5. Eat at home and enjoy food and affection; 6. Inherit good culture and develop a new style of diet and health.