Key recommendations for a healthy diet: Fruits, vegetables and milk

Key recommendations for diet

Vegetables and fruits are important components of a balanced diet. Milk is rich in calcium, and soybeans are rich in high-quality protein.

Include vegetables at every meal, and make sure to consume 300-500g of vegetables every day, of which dark vegetables should account for 1/2.

Eat fruit every day and make sure to consume 200-350g of fresh fruit every day. Juice cannot replace fresh fruit.

Eat a variety of dairy products, equivalent to 300g of liquid milk per day.

Eat soy products regularly and nuts in moderation.

Why is it so recommended?

Research on the relationship between food and human health has found that insufficient intake of vegetables and fruits is one of the top ten risk factors for death among residents in countries around the world.

Fresh vegetables and fruits are low in energy, rich in micronutrients, and are also a source of plant compounds. Intake of vegetables and fruits can reduce the risk of stroke and coronary heart disease, the risk of death from cardiovascular disease, and the risk of gastrointestinal cancer and diabetes, and the level of scientific evidence in evidence-based research is high.

Dairy and soy foods play an important role in improving the nutrition of urban and rural residents, especially in improving the nutritional status of residents in poor areas. In the dietary guidelines of various countries, vegetables, fruits, dairy and soy foods are recommended as priority food types.

At present, the vegetable intake of Chinese residents is gradually decreasing, while the intake of fruits, soybeans and dairy products is still at a low level.

According to the results of the Chinese Residents' Nutrition and Health Status Monitoring from 2010 to 2012, the average daily intake of vegetables per standard person for urban and rural residents in my country was 269.7g, the intake of milk and its products was 24.7g, and the intake of soy products was 10.9g. Compared with 2002, the intake of vegetables, fruits, milk and soy products did not increase significantly.

Importance of fruits and vegetables to health

Vegetables and fruits are rich in vitamins, minerals, dietary fiber, and low in energy. They play an important role in meeting the body's need for micronutrients, maintaining normal intestinal function, and reducing the risk of chronic diseases. Fruits and vegetables also contain various plant compounds, organic acids, aromatic substances, and pigments, which can increase appetite, help digestion, and promote human health.

Effects of milk, beans and dried fruits on health

Milk is rich in calcium and is a good source of high-quality protein and B vitamins. There are many varieties of milk, including liquid milk, yogurt, cheese and milk powder. Chinese residents have long been insufficient in calcium intake. Intake of 300g of milk or equivalent dairy products every day can better supplement the deficiency. Increasing milk intake is beneficial to the growth and development of children and adolescents and promotes bone health in adults.

Soybeans are rich in high-quality protein, essential fatty acids, vitamin E, and contain a variety of plant compounds such as soy isoflavones and plant sterols.

In addition, nuts are rich in nutrients such as lipids, polyunsaturated fatty acids, and protein, and are a beneficial supplement to the diet.

How to achieve daily life, simple and simple

It is not difficult to achieve the recommended goals of the dietary guidelines. As long as we plan our three meals a day carefully, we can achieve the above recommended goals within a period of time. Simple implementation methods are:

Vegetables at every meal

Eat a handful of vegetables at every meal, with dark vegetables accounting for 1/2 of the vegetables; cook them skillfully to preserve the nutrients of the vegetables;

Eat fruit every day

A variety of seasonal fresh fruits, one per day

Choose a wide variety of dairy products

Make milk a part of your diet

Eat soybeans and soy products regularly

Tofu, dried tofu, soy milk, bean sprouts, and fermented soy products are all good choices; nuts are good for health but not in excess, 50-70 grams per week is best.

The end result is that your dietary nutrients meet the standards and are beneficial to your health.

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