May 19th - May 30th Beijing National Nutrition Week Theme: Balanced diet, nutritional health

Chinese Dietary Guidelines (2016)

Food is diverse, cereals are dominant

Cereal food is the main body of traditional Chinese diet and the main source of human energy. Cereals include rice, noodles and miscellaneous grains, mainly providing carbohydrates, protein, dietary fiber and B vitamins.

Eat balance, healthy weight

At present, most adults in China have insufficient physical activity or lack of physical exercise. They should change the unhealthy lifestyle of sedentary and exercise, and develop the habit of daily exercise to promote health and reduce disease. Eat too much, control total energy intake, and maintain energy balance.

Eat more vegetables, milk, soybeans

Diets rich in vegetables, fruits and potatoes play an important role in maintaining good health, maintaining normal intestinal function, improving immunity, and reducing the risk of chronic diseases such as obesity, diabetes and high blood pressure.

Milk has a complete range of nutrients, a suitable composition ratio, and easy to digest and absorb. In addition to rich in high-quality protein and vitamins, milk contains high calcium and high utilization rate. It is an excellent source of dietary calcium.

Eat fish, poultry, eggs and lean meat in moderation

At present, some urban residents in China consume more animal food, especially the excessive consumption of pork. Fish and poultry should be eaten as appropriate to reduce pork intake. Animal foods generally contain a certain amount of saturated fat and cholesterol, and excessive intake may increase the risk of cardiovascular disease.

Less salt, less oil, sugar control

It is recommended that Chinese residents should develop the habit of eating light and salty meals, that is, the meal should not be too greasy, not too salty, not eating too much animal food and fried, smoked, pickled food. Drinking water is best to choose boiled water, do not drink or drink sugary drinks. Excessive drinking can also increase the risk of high blood pressure, stroke and other diseases; it can lead to an increase in accidents and violence, which is harmful to personal health and social stability. Alcohol abuse should be strictly prohibited.

Eliminate waste, revitalize food

Cherish the food, prepare a small amount of food, and promote a meal without waste. Reasonably arrange the time and food intake for three meals a day, and quantify the timing of meals. Preferred local seasonal food.