"Healthy by eating" series | How to eat healthier? Learn about the eight principles of a balanced diet

As a basic need of residents, food has gradually changed from the initial "eating enough" to "eating well, eating nutritiously, and eating healthily". So how should we eat safely and healthily? Let's take a look at what the "Dietary Guidelines for Chinese Residents 2022" says.

The "Dietary Guidelines for Chinese Residents 2022" proposes eight principles for a balanced diet as the principles that healthy people over 2 years old should follow for a reasonable diet:

1. Food diversity and reasonable combination: Food diversity is the basis of a balanced diet. A single natural food cannot meet all the nutritional elements we need in our daily life. It is recommended to consume an average of more than 12 kinds of food per day and more than 25 kinds of food per week. At the same time, the same type of food can be replaced frequently.

2. Balance eating and moving, healthy weight: Food intake and physical activity are two key factors in maintaining energy balance and healthy weight. When the intake is not balanced with the body's consumption, obesity or weight loss is likely to occur, increasing the risk of disease. The "Dietary Guidelines for Chinese Residents 2022" recommends at least 5 days of moderate-intensity physical activity per week, accumulating more than 150 minutes, and active physical activity is best 6,000 steps per day.

3. Eat more fruits and vegetables, milk, whole grains, and soybeans: Pay attention to choosing fresh fruits and vegetables, avoid eating moldy food, and ensure food safety. The "Dietary Guidelines for Chinese Residents 2022" recommends 300-500 grams of vegetables. There are many kinds of fruits and vegetables. It is recommended to choose fresh seasonal fruits and vegetables, and ensure that dark vegetables and light vegetables are matched every day. Dark vegetables account for 1/2 of the total vegetable intake. 300-500 grams of milk and dairy products, such as milk, goat milk, yogurt, milk powder, cheese, etc., which contain different protein concentrations and different flavors.

You can replace them frequently in your daily life to ensure both the intake and the diversity of your diet. Cereals are 200-300 grams, including 50-150 grams of whole grains and beans. Whole grains have higher dietary fiber, minerals, and B vitamins than refined grains. Soybeans and nuts are 25-35 grams. Soy products are rich in nutrients. After fermentation, the content of nutrients such as vitamin B12 increases, which is especially important for vegetarians. Nuts are beneficial but should not be consumed in excess.

4. Eat fish, poultry, eggs, and lean meat in moderation: The "Dietary Guidelines for Chinese Residents 2022" recommends 120-200 grams of animal food, at least 2 servings of seafood a week, and one egg a day. Foods of the same type, such as beef, chicken, pork, and lamb, can be interchangeable. Fish, poultry, eggs, and lean meat are all animal foods, which contain high-quality protein, lipids, and B vitamins, but excessive consumption of foods containing high levels of saturated fatty acids and cholesterol should be avoided. Avoid long-term consumption of processed meat products, such as grilled sausages, ham, and various hot pot meatballs.

5. Eat less salt and oil, control sugar and limit alcohol: Excessive sodium content in the diet can increase the risk of cardiovascular and cerebrovascular diseases. Healthy adults should not consume more than 5 grams of salt per day and no more than 25-30 grams of cooking oil. Cooking oil includes animal and vegetable oils. In home cooking, you should also use less soy sauce and eat less high-salt foods such as pickled pickles. It is recommended to use a quantitative salt spoon.

6. Eat regularly and drink enough water: Regular meals are the prerequisite for a balanced diet. Eat three meals regularly and at regular times. The energy provided by breakfast should account for 25%-30% of the whole day, lunch for 30%-40%, and dinner for 30%-35%. Under mild climate conditions, adult men with low physical activity levels should drink 1700ml of water per day, and adult women should drink 1500ml of water per day. They should follow the principle of drinking small amounts and multiple times. It is recommended to drink boiled water.

7. Know how to cook, choose, and read labels: Understand the nutritional characteristics of food and match them in a balanced way. Food additives are closely related to food safety. There are more than 2,300 kinds of food additives in 23 categories in my country. When purchasing food ingredients, you can refer to the nutritional composition and ingredient list on pre-packaged foods, and avoid choosing foods containing additives such as margarine, margarine, and cocoa butter substitutes. Reduce eating out and eating pre-prepared dishes, which are generally high in fat and sodium. It is recommended to choose steaming, boiling, and stir-frying when cooking, and less frying and deep-frying.

8. Use public chopsticks and spoons to separate meals and avoid waste: Using public chopsticks and spoons to separate meals can effectively prevent the development and spread of foodborne diseases. Prepare meals according to the number of people and needs to avoid waste.

Pay attention to healthy diet, design a balanced diet plan, and ensure reasonable dietary combinations. Let us pay attention to healthy diet and have a healthy body while enjoying delicious food.

This article was scientifically reviewed by Li Suyun, PhD in nutrition and deputy director of the Cancer Hospital of the Chinese Academy of Medical Sciences.