I’ve heard that there are a lot of fat people in the U.S. Are you really sure that this is the healthiest way to eat? The United States is the number one developed country, eat out of the rich and expensive disease how to prevent, people research more than we and, this guide assembled a lot of nutrition, clinical medicine, experts in the field of public health, updated every five years, is considered the most advanced, the most reliable guide, can be called the wind vane ah! Wow, so authoritative, more reliable than those who come from the unknown health post, let’s take a look. On what is a “healthy diet”, the latest version of the U.S. Dietary Guidelines, there are nine key instructions – healthy diet should include: 1, vegetable intake should be diversified; 2, fruit is a must; 3, protein intake should also be diversified; 4, skimmed low-fat milk, including milk, yogurt, cheese, soy milk, etc.; 5, cereals are the foundation; 6, vegetable oil, oil is also a component of a healthy diet, do not talk about oil; at the same time, a healthy diet should limit: 7, artificially added sugar; 8, saturated fatty acids and trans-fatty acids; 9, salt. Why do you emphasize these 9 points in particular? Good learning partners, please continue to read: 1, vegetable intake should be diversified Do not think that only eat leafy greens on behalf of the intake of vegetables. For example, green (bok choy), red (tomatoes), orange (pumpkin) and other different colors of vegetables, beans (soybeans, peas), starchy (potatoes, sweet potatoes) and so on need to eat a little. Because dark vegetables contain the most vitamin K, orange vegetables rich in vitamin A, beans more dietary fiber, starch more potassium. It is not necessary to eat every day, every week 5 major categories are eating some good, it is not difficult, right. Then, how much is the amount? According to the standard of 2000 calories, every day to eat 2 ½ cups of vegetables. What’s a “cup”? Look at this picture. A cup is a 240 ml measuring cup, but it’s hard to standardize because of the different types of vegetables. A cup of vegetables is about one medium-sized cucumber, two 30cm stalks of celery, and one large sweet potato. The amount of green beans and spinach in the picture above is roughly half a cup. 2, fruit is also a must It is recommended to consume whole fruits directly, rather than always using a juicer, because it is possible to lose nutrients. If you drink fruit juice, it should be freshly squeezed and unsweetened. The amount of fruit is 2 cups per day. 3, cereals are the foundation The guidelines recommend that at least half of them should be whole grains, which are often referred to as coarse grains. The so-called whole grains refers to just peel off the inedible shell, the rest of the structure intact cereals, such as corn, oats, barley, wheat, rice, refined cereals such as flour does not belong to the whole grain. 4, protein intake should also be diversified, including seafood, lean meat, poultry, chicken refined sugar eggs, beans (beans and peas), nuts, seeds and other legumes. 5, dairy intake Regarding the intake of dairy products, it is important to consider the age. The guidelines mention that the recommended intake for 2-3 year olds is 2 cups; 4-8 years old is 2 1/2 cups; 9-18 years old and above teenagers, as well as adults, is the amount of 3 cups. 6, intake of certain oil Vegetable oil can provide fatty acids and vitamin E. The usual use of vegetable oils: such as corn oil, olive oil, peanut oil, soybean oil, canola oil, unsaturated fatty acid content is higher than saturated fatty acids, which is its health. Whereas coconut oil, palm oil, etc. are high in saturated fats, which is not healthy enough. Based on 2,000/day calories, the daily intake of vegetable oil is 27 grams, maybe 5 tablespoons. In this way, the best practice is to replace fatty foods such as meat with vegetable oils, and fried foods, especially fried meat, are very unhealthy. Dietary pattern mainly refers to the quantity and proportion of various types of food, but also involves the way of cooking and processing as well as the way of food distribution. It is also mentioned in this guideline that a healthy diet should particularly limit the intake of saturated fatty acids, trans fatty acids, artificial sugars and salt. 7. Consume no more than 10% of your total calories from refined sugar in a day. This is equivalent to a maximum of 12 coffee scoops of “added sugar” per day. A can of cola contains about 10 coffee spoons of added sugar. Refined sugar refers to processed plants that contain high levels of sugar, such as cookies, desserts, chocolates, creamy cakes, sugary drinks such as soft drinks, non-freshly squeezed juices, etc., not the sugar contained in natural cereals, but also natural starchy foods such as rice and millet, which also contain a lot of sugar, but which do not fall into the category of so-called refined sugar. This equates to a maximum of 12 coffee spoons of “added sugar” per day. A can of cola contains about 10 coffee spoons of added sugar. Cookies, desserts, chocolate, cream cakes, sugary drinks such as sodas, and non-freshly squeezed fruit juices also have a lot of sugar. The way to reduce your intake of refined sugar is to avoid sugary foods and beverages, such as desserts, outside of three meals a day. Also avoid adding sugar to natural foods (such as fruit and milk). The average U.S. resident consumes 268 kilocalories per day from added sugars, and teenagers and young adults usually consume more. 8, intake of saturated fat containing calories accounted for no more than 10% of the total calories a day Saturated fatty acid-rich foods include cream, whole milk, lean meat outside of livestock, coconut oil palm oil and other tropical oils. Unsaturated fatty acids should be used instead of saturated fatty acids. 9, sodium intake of no more than 2.3 grams of salt that is sodium chloride, 6g of salt in the sodium is exactly 2.3 grams, that is to say, the intake of salt can not exceed 6 grams per day. In addition to salt for seasoning, salt is also found in many foods in life. For most people over the age of 14, sodium intake should not exceed 2,300mg per day, and intake should be even smaller for children under the age of 14 and those with pre-hypertension. Additionally, the guide mentions alcohol consumption. This guideline suggests that if alcohol is consumed, it should be moderate; up to one drink for women and two drinks for men, and that minors should not be allowed to drink. In 2011, the U.S. Department of Agriculture published a healthy eating chart called “My Plate”. How much is the right amount to eat? Look at this plate and it’s clear: half of it is fruits and vegetables; half of the grains are whole grains; drink fat-free or low-fat milk; choose low-salt foods; drink water instead of sweet drinks, and diversify. Healthy lifestyle, in addition to eating, of course, also includes exercise Without exercise, and then healthy meals are not a healthy lifestyle, what level of exercise is recommended? Adults should accumulate 150 minutes of moderate-intensity or higher physical activity per week, as well as strength training more than two times per week. children and adolescents ages 6-17 should participate in 60 minutes of physical activity per day, which includes aerobic, strength, and bone-strengthening exercises. Summarize the core ideas of the new U.S. Dietary Guidelines: 1. Maintaining a healthy diet is an ideal worth pursuing throughout our lives; 2. With regard to eating, focus on diversity, the comprehensiveness of nutrients, and the adequacy of intake; 3. The main strategy for limiting caloric intake is to reduce refined sugars and saturated fats, as well as controlling salt intake; 4. Learn to choose foods and beverages with a comprehensive range of nutrients. 5, the whole society should support the healthy dietary action application chapter of this guide, which is very interesting to do and has a lot of guidance. For example, the choice of snacks: (1) sugary drinks, replaced with unsweetened; (2) eat pineapple crisp and other sugary snacks, rather than directly eat fruit; (3) chocolate as a snack; (4) rather than eat unsalted, did not fry nuts; (5) directly with oil, rather than frying in butter, less calorie intake.