On May 13, the National Health Planning Commission and the Chinese Nutrition Society released a new version of the Dietary Guidelines for Chinese Residents (2016), which has received widespread attention. The new version of the Dietary Guidelines in the continuation of the old version of the concept of healthy eating on the basis of some refinement and updating, the new version of the Dietary Guidelines have six core recommendations, each core recommendation in a number of detailed recommendations, the specific content is as follows: 1, food variety, cereal-based The daily diet should include cereals and potatoes, vegetables and fruits, livestock and poultry, fish, eggs, milk and soybean and nuts, and other foods. On average, consume more than 12 kinds of food per day and more than 25 kinds per week. Daily intake of cereals and potatoes should be 250-400g, of which 50-150g should be whole grains and mixed legumes, and 50-100g should be potatoes. Food variety and cereal-based diets are important features of a balanced dietary pattern. 2007 Edition: A balanced diet must consist of a variety of foods. Version 2016: The recommendation of “food variety” is clearly quantified. Potatoes (e.g. potatoes, sweet potatoes) have been reclassified from “vegetables and fruits” to starch-based “staple cereals”, which is a more reasonable categorization. Interpretation: No natural food contains all the nutrients necessary for the human body, and different foods contain different nutrients and beneficial components. To obtain more comprehensive nutrition, food diversification is needed to maximize the nutritional needs of the human body and the supplementation of beneficial health components. The general population should consume a moderate amount of cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk, soybeans and nuts and fats every day. Overweight or obese people should also adhere to a balanced diet, under the premise of ensuring food diversity, according to their own degree of obesity, the amount of exercise and the target weight loss value, reasonable control of total food intake. 2, eat and move a balanced, healthy weight People of all ages should exercise every day to maintain a healthy body weight. Food is not excessive, control the total energy intake, maintain energy balance Adhere to daily physical activity, at least five days a week of moderate-intensity physical activity, a cumulative total of 150 minutes or more active physical activity is best to 6,000 steps a day Reduce sedentary time, get up every hour to move a little. The 2007 edition: recommends that adults engage in physical activity equivalent to 6,000 steps or more per day, preferably 30 minutes of moderate-intensity exercise. 2016: Emphasizes “active” physical activity, i.e., exercise. Interpretation: Diet and exercise are the keys to maintaining a healthy weight, and neither too high nor too low a weight is good for health. Current survey data show that the majority of our population is under-active and over-energized, so residents are encouraged to take the initiative to exercise and not be sedentary. Exercise of low to medium intensity is suitable for most people, and forms of exercise such as walking, brisk walking, yoga, radio gymnastics and square dancing are common. The intensity of physical activity depends on the individual’s previous exercise and his/her relative health level. Sweating slightly and breathing faster, but being able to speak clearly is generally considered moderate intensity. Moderate exercise is not only good for physical and mental health, but also relieve depression or anxiety. 3, eat more vegetables, dairy, soy Vegetables and fruits are an important part of a balanced diet, dairy is rich in calcium, soy is rich in high-quality protein Meals with vegetables, to ensure that the daily intake of 300-500g of vegetables, dark-colored vegetables should be accounted for 1/2 Eat fruits every day to ensure that the daily intake of 200-350g of fresh fruits, juice can not be a substitute for fresh fruit. Eat a variety of dairy products, equivalent to 300g of liquid milk per day. Eat soy products often, eat nuts in moderation. 2007 version: 200-400g of fruits; nuts in moderation, 50g per week is appropriate 2016 version: emphasize the eating of fresh fruits, “fruit juice can not replace fresh fruits”; eat soy products often, eat nuts in moderation, soybeans and Nuts daily recommended 25-35g Interpretation: Fresh vegetables and fruits are rich in vitamins, minerals, dietary fiber and phytochemicals, etc., is an important part of a balanced diet, daily intake in sufficient quantities to prevent constipation; vegetable juice or fruit juice to lose a large amount of dietary fiber and vitamins, the nutritional value of the reduction. Milk and milk products are the best source of calcium, 100 milliliters of milk can be supplemented with 100 milligrams of calcium, especially important for the growth period of children and bone calcium loss of the elderly. Soybeans are a natural food with the highest content of high-quality plant protein, and the digestive absorption rate of soy products is higher than that of whole soybeans. Eating nuts in moderation is good for health, too much will still lead to excess energy. 4, eat a moderate amount of fish, poultry, eggs, lean meat fish, poultry, eggs and lean meat intake should be moderate. Eat 280-525g of fish, 280-525g of livestock and poultry meat, 280-350g of eggs per week, with an average total daily intake of 120-200g. Give priority to fish and poultry. Eat eggs without discarding the yolk. Eat less fatty meat, smoked and cured meat products. 2007 edition: 75-100g of fish and shrimp, 50-75g of livestock and poultry meat, and 25-50g of eggs are recommended daily. 2016 edition: Considering that it is difficult to eat all the fish, poultry, meat and eggs in one day, the recommended amount is changed to a weekly amount. Combined with the latest research findings on cholesterol, it is especially pointed out that “eat eggs without giving up the yolk”. Explanation: Fish, poultry, eggs and lean meat are the main source of high-quality protein, rich in lipids, fat-soluble vitamins and minerals. The amino acid composition of these foods is more suitable for human needs, digestion, absorption and utilization rate is higher, but the fat content is also high, can be boiled to reduce the intake of fat in the form of soup. In comparison, fish is lower in fat and rich in polyunsaturated fatty acids and is recommended to be preferred. Eggs are traditionally an important source of high-quality protein, and egg yolks are more comprehensive in nutritional value. Whole eggs are recommended provided that there is no allergy to egg yolks. Processed red meat in the production process will come into contact with some carcinogens, need to limit the amount of food. 5, less salt and oil, sugar control and alcohol restriction Cultivate light eating habits, eat less high salt and fried food. Adults should consume no more than 6g of salt per day and 25-30g of cooking oil per day. Control the intake of added sugar to no more than 50g per day, preferably below 25g. Daily intake of trans fatty acids should not exceed 2g. Adequate water intake, 7-8 glasses (1500-1700ml) per day for adults, advocating the drinking of plain water and tea; do not drink or drink less sugary drinks. Children and teenagers, pregnant women and lactating mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed in a day should not exceed 25g for men and 15g for women. 2007 edition: 1200 ml of drinking water, 25-30g of oil, 6g of table salt per day, and the rest of the recommendations have not been made explicitly. 2016 edition: more specific quantification of the daily recommended standards for a variety of nutrients (including added sugars, trans fatty acids and alcohol), increased the amount of water per day, and specifically emphasized “no or less sugary drinks”. Explanation: Salt is an important seasoning and an important source of sodium, chloride and iodine. Sodium is a necessary component of the human body, but high sodium can easily lead to high blood pressure; high salt diet is also associated with gastrointestinal cancer, cardiovascular and cerebrovascular diseases; salt intake of China’s residents is generally higher, the need to limit the amount of salt; all kinds of sauces, salty vegetables, MSG sodium content is also higher, but also need to limit the amount of use. Excessive intake of refined sugar is harmful to health, such as gastrointestinal cancer, diabetes, obesity, etc.; stir-fry as much as possible without sugar, daily life, less choice of sugary drinks and desserts. Alcohol in addition to providing calories, no obvious health benefits, it is recommended not to drink or limit the amount of intake. 6, eliminate waste, the rise of new food cherish food, according to the need to prepare meals, and advocate sharing meals without waste. Choose fresh and hygienic food and appropriate cooking methods. Separate raw and cooked food and reheat cooked food thoroughly. Learn to read food labels and choose food wisely. Eat at home more often to enjoy food and family love. Inherit the fine culture and develop a new style of food civilization. This article is a new addition to the 2016 edition, and it is also one with Chinese characteristics, emphasizing food culture and social effects in addition to the food itself. Interpretation: As the standard of living improves, food waste is common in some places, while in some rural areas the problem of subsistence has only just been solved, and the total amount of food is unbalanced, so it is recommended to prepare meals according to needs and reduce waste. Food labels provide nutritional and food safety information, and choosing the right food according to the labeling tips is the significance of food labels, which is conducive to rational consumption and health of the public, but many people are not proficient in the use of food labels, and there is still a need to strengthen the publicity and guidance. A good dining environment is good for the body and mind. Cooking together with family members can enjoy the fun of cooking and the warmth of the family, relieve the pressure of work on adults while compensating for the loneliness of the elderly and children, and improve the happiness index of the society, which is good for health.