Dietary Guidelines for the Elderly in China
I. Food should be coarse and fine, fluffy and easy to digest and absorb
Abstract: Coarse grains are rich in B vitamins, dietary fiber, potassium, calcium, phytochemicals and so on. The physiological functions of the digestive organs of the elderly have declined to varying degrees, the chewing function and gastrointestinal peristalsis are weakened, and the secretion of digestive juices is reduced. Therefore, the elderly should choose food with coarse and fine, and the food should be cooked in a soft and easy to digest and absorb. The explanation part further explains 1. what are the benefits of eating coarse food for the elderly, 2. how much coarse food the elderly should eat a day, and 3. how to make the food for the elderly fluffy and easy to digest. Chen Zetao, Health Care Department, Affiliated Hospital of Shandong University of Traditional Chinese Medicine
II. Reasonable arrangement of diet to improve the quality of life
Summary: Families and society should ensure their diet quality, eating environment and eating mood from all aspects, so that they can get rich food and ensure sufficient intake of various nutrients they need to promote the physical and mental health of the elderly, reduce diseases, delay aging and improve the quality of life. The description section further explains 1. the joy of eating with family and 2. the characteristics of the nutritional needs of the elderly.
Third, pay attention to the prevention of malnutrition and anemia
Abstract: Older people over 60 years old may suffer from malnutrition due to changes in their physiological, psychological and socio-economic conditions, which may result in a reduction in the amount of food consumed by the elderly. In addition, physical activity decreases with age, and dental and oral problems and poor mood may lead to loss of appetite, lower energy intake, and reduced intake of essential nutrients, resulting in malnutrition. The prevalence of low body weight and anemia is also much higher in older adults over 60 years of age than in the middle-aged population. The description section further explains 1. the negative effects of underweight on the health of the elderly, 2. how to prevent malnutrition and underweight in the elderly, 3. the effects of anemia on the health of the elderly and 4. how to prevent and treat anemia in the elderly.
IV. Do more outdoor activities to maintain a healthy weight
Abstract: Older people do more outdoor activities appropriately to increase physical activity and maintain a healthy weight, while also receiving sufficient ultraviolet radiation, which is conducive to vitamin D synthesis in the body and prevents or delays the occurrence of osteoporosis. The description section further explains 1. what outdoor activities are suitable for the elderly, 3. the four principles of exercise for the elderly and 4. the precautions for exercise for the elderly.
Dietary Guidelines for Chinese Residents (newly revised in 2011)
In order to provide residents with the most basic and scientific information on healthy diets, the Ministry of Health commissioned the Chinese Nutrition Society to organize experts and develop the Dietary Guidelines for Chinese Residents (2011). Based on advanced scientific evidence and closely related to the actual dietary nutrition of Chinese residents, the Dietary Guidelines are of general guidance for residents of all ages to take in reasonable nutrition and avoid diseases brought about by unreasonable diets. The next 10~20 years is a key strategic period for China to improve the nutritional health of the nation. It is hoped that the whole society will participate widely in promoting and applying the Dietary Guidelines for Chinese Residents, so as to scientifically improve the quality of national nutrition and health and lay a solid foundation of population quality for building a moderately prosperous society.
Part I: Dietary Guidelines for the General Population
The Dietary Guidelines for the General Population is applicable to people over 6 years old, with 10 entries. The “Summary” is the core content of the entry; the “Description” describes the knowledge or consumer concerns related to the entry; the “Reference” provides some research information or useful data. The “reference material” provides some research information or useful data.
I. Variety of food, cereal-based, coarse and fine
Abstract: Human food is diverse. The nutrients contained in various foods are not identical, but each food can provide at least one nutrient. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion.
Cereals are the main body of traditional Chinese diet and are the main source of energy for human body. Cereals include rice, noodles and mixed cereals, which mainly provide carbohydrates, protein, dietary fiber and B vitamins. Insisting on cereals as the mainstay is to maintain the good tradition of our diet and avoid the drawbacks of high-energy, high-fat and low-carbohydrate diets. People should maintain a moderate daily intake of cereals, generally 250g~400g per day for adults is appropriate. In addition, we should pay attention to the coarse and fine mix, often eat some coarse grains, mixed grains and whole grains. Rice and wheat should not be milled too finely to avoid the loss of the vitamins, minerals and dietary fiber they contain.
Explanation: The focus is on cereals as the basic guarantee of a balanced diet; the coarse-fine combination is conducive to the reasonable intake of nutrients.
There is no bad food, only unreasonable diet, the key is balance; what are the essential nutrients and food components for human body? What are the essential nutrients and food components of the human body? The food diversification can lead to the intake of more beneficial phytochemicals and how to correctly understand the glycemic index. The misconceptions about the nutrition of cereals are also analyzed, such as: the whiter the rice and flour, the better; the less staple food is eaten, the better and the carbohydrates are easily fattened.
The reference section lists the current situation of cereal consumption in China; introduces what is nutritionally fortified food and how to look at nutrient supplements; in addition, it discusses the recently spread “food acid-base balance theory”, which shows that it is harmful to exclude food and meat.
Eat more vegetables, fruits and potatoes
Abstract: Fresh vegetables and fruits are an important part of a balanced diet for human beings, and one of the important features of our traditional diet. Vegetables and fruits are low in energy and are an important source of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber, and many vitamins and minerals. Diets rich in vegetables, fruits and potatoes play an important role in keeping the body healthy, maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. It is recommended that adults in China eat 300g~500g of vegetables and 200g~400g of fruits daily, and pay attention to increase the intake of potatoes.
Description: Discusses the nutritional characteristics of vegetables, fruits and potatoes respectively; introduces the concept of dark vegetables, how to choose vegetables, how to cook vegetables reasonably and how to eat potatoes; explains that dietary fiber is an essential dietary component and that vegetables and fruits are not interchangeable.
The reference section introduces what are phytochemicals? The relationship of vegetables and fruits with cancer prevention, with cardiovascular disease prevention, with type 2 diabetes prevention and with weight control and constipation prevention are discussed. Information on the nutritional composition of common vegetables and fruits, vegetables and fruits rich in vitamin C, vegetables and fruits rich in carotenoids and vegetables and fruits rich in potassium are also listed.
Third, eat dairy, soy or its products every day
Abstract: Milk is complete in nutrients, the composition of the appropriate ratio, easy to digest and absorb. In addition to rich in high-quality protein and vitamins, milk contains high calcium content and high utilization rate, and is an excellent source of dietary calcium. It is recommended that people of all ages drink an average of 300ml of milk per person per day. People who drink a lot of milk or have a tendency to be hyperlipidemic or overweight and obese should choose low-fat or skim milk.
Soybeans are rich in high-quality protein, essential fatty acids, many vitamins and dietary fiber, and contain phospholipids, oligosaccharides, as well as isoflavones, phytosterols and other phytochemicals. More soy and its products should be consumed appropriately, and it is recommended that each person consume 30g~50g of soy or equivalent amount of soy products per day.
Description: Explains the nutritional value of milk and dairy products and why Chinese residents should increase the amount of milk they drink; introduces the common varieties of milk and dairy products, reminds consumers that dairy drinks are not the same as milk and who skim milk or low-fat milk is suitable for; explains how drinking milk can promote children’s growth and development, how drinking milk is good for preventing osteoporosis and how much milk is appropriate to drink daily. The nutritional characteristics of soybeans and their products and the rationale for encouraging the nation to increase consumption of soybeans and their products are also presented.
Reference material: The view that “drinking milk causes cancer” is refuted with sufficient scientific evidence to show that this view lacks scientific basis and is not in line with China’s national conditions. In addition, the nutrient contents of various milk and milk products, beans and soy products are also appended for reference.
Four, always eat the right amount of fish, poultry, eggs and lean meat
Abstract:Fish, poultry, eggs and lean meat are animal foods, which are good sources of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals for human beings, and are important components of a balanced diet. Lean animal meat has high iron content and good utilization rate. Fish is generally low in fat and contains more polyunsaturated fatty acids; poultry is also low in fat and high in unsaturated fatty acids; eggs are rich in high quality protein and are complete in various nutrients and are a very economic source of high quality protein.
At present, some urban residents in China consume more animal food, especially too much pork. Should be appropriate to eat more fish, poultry, reduce the intake of pork. A considerable part of the city and most rural residents eat animal food on average is not enough, should also be appropriate to increase. Animal foods generally contain a certain amount of saturated fat and cholesterol, and excessive intake may increase the risk of cardiovascular disease.
Description: The nutritional value of fish and other aquatic animals, the nutritional value of poultry, the nutritional value of eggs and egg products and the nutritional value of animal meat are discussed respectively; the relationship between how to choose animal foods, how to cook fish, poultry, eggs and lean meat reasonably and saturated fatty acids and human health is explained.
Reference: lists the current level of animal food consumption of Chinese residents, how to scientifically evaluate cholesterol, and also lists the fat content and fatty acid composition of common fish, compares the fat content and fatty acid composition of poultry, livestock meat and eggs; lists and compares the protein content of common animal food and the cholesterol content of common animal food.
V. Reduce the amount of cooking oil and eat light and less salty meals
Abstract: Fat is an important source of energy for the human body, and can provide essential fatty acids and facilitate the digestion and absorption of fat-soluble vitamins, but excessive fat intake is one of the risk factors for many chronic diseases such as obesity, hyperlipidemia and atherosclerosis. High dietary salt intake is closely related to the prevalence of hypertension. Excessive intake of edible oil and salt is a common nutritional problem among urban and rural residents in China. For this reason, it is recommended that our residents should develop the habit of eating a light and less salty diet, i.e., a diet that is not too oily, not too salty, and not consuming too much animal food and fried, smoked, or pickled food.
Description: Discusses why cooking oil should be consumed and the nutritional characteristics of cooking oil, and the basis for not consuming more than 25g or 30g of cooking oil per day. Warns consumers to stay away from trans fatty acids and fried foods should not be eaten in large quantities. It also explains why we need to eat salt, the health hazards of eating too much salt, how much salt is appropriate to eat a day and how to reduce salt intake in daily life.
Reference: lists the various types of common cooking oils in the market, explains the nutritional significance of hydrogenated oils and don’t forget potassium salts. Additional tables compare the composition of major fatty acids in commonly used cooking oils and fats, the sodium content of commonly used foods and the potassium content of commonly used foods.
6. Eat but not too much and exercise every day to maintain a healthy weight
Abstract: Eating and exercise are the two main factors to maintain a healthy weight, food provides energy and exercise consumes energy. If you eat too much and not enough exercise, excess energy will be stored in the body in the form of fat, increasing weight, resulting in overweight or obesity; on the contrary, if you do not eat enough, can be caused by low weight or wasting due to lack of energy. Under normal physiological conditions, appetite can effectively control the amount of food, but some people are not sensitive to appetite regulation, to meet the appetite to eat more often than the actual need. Not eating too much for them means eating a few bites less and not eating every meal until they are ten percent full. Due to the change of lifestyle, people’s physical activity is reduced, and most adults in China are currently physically inactive or lack physical exercise. They should change their poor lifestyle of being sedentary and less active, develop the habit of exercising every day, and insist on doing more energy-consuming activities every day.
Note: The section elaborates 14 issues related to healthy weight and moderate activity: 1. what is the standard for judging healthy weight? 2. how does energy balance affect weight? 3. what are the hazards of abnormal weight? 4. the current situation of weight and participation in sports and exercise of our residents. 5. how to understand that food is not excessive and how much adults should eat daily? 6. fat people are fat by mouth. 7. 8. the beneficial effects of exercise on health, 9. what is the appropriate amount of physical activity for healthy adults, 10. how to grasp the appropriate intensity of exercise, 11. insist on exercise in order to benefit lastingly, but also to make exercise safer, 12. exercise should be measured and gradual, 13. safety matters that should be noted when exercising, 14. weight control should reduce energy intake and increase physical activity together.
References: The meaning of lean body mass (also called defatted weight) is explained; the normal height and weight graphs for children and adolescents, the data tables for determining overweight and obesity, the intensity of common physical activities and the number of thousand step equivalents are listed, as well as the instructions for using these graphs.
7. Three meals should be reasonably distributed and snacks should be appropriate
Summary: Reasonable arrangement of the three meals a day and the amount of food, eating regular and quantitative. The energy provided by breakfast should account for 25% to 30% of the total energy throughout the day, lunch should account for 30% to 40%, and dinner should account for 30% to 40%, which can be adjusted appropriately according to occupation, labor intensity and lifestyle habits. In general, breakfast is arranged at 6:30-8:30, lunch at 11:30-13:30, and dinner at 18:00-20:00 is appropriate. To eat breakfast every day and ensure its nutritional adequacy, lunch should be eaten well, and dinner should be moderate. Do not overeat, do not eat out often, eat with your family as much as possible, and create a relaxed and pleasant dining atmosphere. Snacks can be reasonably chosen as a nutritional supplement to the three meals a day, but the energy from snacks should be included in the energy intake throughout the day.
Explanation: Explains that the time and amount of food should be reasonably distributed among three meals, breakfast should be eaten every day to ensure adequate nutrition, lunch should be eaten well, and dinner should be in moderation; warns people not to overeat, some precautions for eating out and how to choose and create a pleasant dining environment. The section on snacks explains how to choose snacks wisely, that nuts are delicious but should not be eaten in excess and that snacks should be eaten with attention to oral health.
Reference: The list recommends the intake of various types of food for three meals a day for urban women and male residents.
Eight, drink enough water every day, reasonable choice of drinks
Reference: Water is an important part of the diet, is all the necessary substances for life, and plays an important function in the life activities. The sources of water in the body are drinking water, water contained in food and water produced by metabolism in the body. Water is excreted mainly through the kidneys, in the form of urine, followed by exhalation through the lungs, through the skin and with feces. The water that enters the body and the water that is excreted are basically equal and in dynamic balance. Insufficient or too much water can be harmful to human health. Drink water should be a small number of times, to take the initiative, do not feel thirsty before drinking water. Drinking water is best to choose plain water.
There are various kinds of beverages that need to be chosen reasonably, such as milk drinks and pure juice drinks contain a certain amount of nutrients and beneficial dietary ingredients, and can be consumed in moderation as a supplement to the diet. Some beverages have added certain minerals and vitamins, which are suitable for outdoor activities on hot days and after exercise. Some beverages contain only sugar and flavors and fragrances, which are not of high nutritional value. Some people, especially children and teenagers, drink a lot of sugary drinks instead of drinking water every day, which is an unhealthy habit and should be corrected.
Description: Explains nine related issues: 1. water is the source of life, 2. the dangers of not drinking enough or too much water, 3. the sources and discharge of human water, 4. the recommended amount of water, 5. the time and way of drinking water, 6. the classification and requirements of drinking water 7. inappropriate to drink raw water, steam pot water, 8. drinking tea and health, 9. reasonable choice of beverages
Reference: In accordance with GB10789 “general rules of beverages” listed the classification and characteristics of beverages, the list illustrates the total amount of water in the body weight percentage of people of different ages and genders, the percentage of weight loss due to water loss in the body with the corresponding symptoms and the balance of daily water intake and output of normal human body.
Nine, such as drinking alcohol should be limited
Abstract: In the holidays, celebrations and social occasions, people drink alcohol is a custom. High levels of alcohol contain high energy, and white wine is basically pure energy food, containing no other nutrients. Uncontrolled drinking can cause a decrease in appetite and food intake, resulting in a variety of nutrient deficiencies, acute and chronic alcoholism, alcoholic fatty liver and, in severe cases, alcoholic cirrhosis of the liver. Excessive alcohol consumption also increases the risk of hypertension, stroke and other diseases; it can also lead to an increase in accidents and violence, which is harmful to personal health and social stability, and alcohol abuse should be strictly prohibited. In addition, alcohol consumption can increase the risk of certain cancers. It is recommended that adult males consume no more than 25g of alcohol a day and adult females consume no more than 15g of alcohol a day. pregnant women and children and adolescents should refrain from drinking alcohol.
Description: Explains six issues related to alcohol consumption: 1. who should not drink alcohol, 2. the alcohol content of different wines, 3. alcoholic beverages provide energy but little nutrient content, 4. the current drinking situation of China’s residents, 5. the dangers of excessive drinking, and 6. enjoy life with limited alcohol consumption.
Reference: Discusses the possible benefits of moderate alcohol consumption; also lists the relationship between ethanol content in body fluids and symptoms, and the energy content of alcoholic beverages.
X. Eat fresh and hygienic food
Reference: Food left for too long can cause spoilage and may produce substances that are toxic and harmful to humans. In addition, food may contain or mix with various harmful factors, such as disease-causing microorganisms, parasites and toxic chemicals. Eating fresh and hygienic food is a fundamental measure to prevent foodborne illness and achieve food safety. Properly sourcing food is the first step in ensuring that it is fresh and wholesome. Smoked foods and some color-added foods may contain harmful ingredients such as benzo(a)pyrene or nitrite and should not be eaten in large quantities. Proper storage of food can keep it fresh and avoid contamination. High-temperature heating can kill most of the microorganisms in the food, to extend the preservation time; refrigeration temperature is often 4 ℃ ~ 8 ℃, only suitable for short-term storage; and freezing temperature as low as -12 ℃ ~ -23 ℃, can keep food fresh, suitable for long-term storage. Cooking and processing process is an important part of ensuring food hygiene and safety. Need to pay attention to maintain good personal hygiene and food processing environment and utensils clean, to avoid cross-contamination of food cooking. Food pickling should be careful to add enough salt and avoid high temperature environment. There are some animal or plant foods that contain natural toxins. In order to avoid accidental poisoning, one needs to learn to identify these foods on the one hand, and on the other hand, one should understand the specific methods for removing toxins from different foods.
Description: 9 issues related to food hygiene are explained: 1. why fresh food is required, 2. why food selection should be hygienic, 3. the first hurdle: purchasing fresh and hygienic food, 4. paying attention to identifying the freshness of food, 5. foods that can be tasted but should not be eaten more: smoked, pickled and sauced foods, 6. how to store food properly, 7. what measures can reduce food contamination, 8. What are the hygiene requirements when cooking and processing food, 9. Common toxic plant and animal foods and their poisoning prevention measures. (Organized by graduate student Xiaotian)