Want to eat healthier, look at the latest version of China residents’ dietary guide.

　　What is more nutritious to eat and how to eat healthier? The Dietary Guide for China Residents compiled by China Nutrition Society was revised again after six years and appeared on 26th. The new edition of the guide highlights the importance of regular eating, and "hands-on" gives scientific suggestions on how to eat reasonably, select and cook food.

　　With the development of economy and society and the improvement of living standards, the dietary structure of Chinese people has changed significantly, and the consumption of meat, eggs and milk has increased greatly. Ding Gangqiang, director of the Institute of Nutrition and Health, China CDC, said that the monitoring since 1982 showed that our citizens were generally short of protein and trace elements at first, and now the growth retardation rate of children has dropped significantly, and the average life expectancy has continued to increase.

　　But at the same time, the accelerated pace of life makes eating behaviors such as irregular meals, ordering takeout or eating out more and more common, and unreasonable dietary structure "eats out" the health burden: the overweight and obesity rate of adults is over 50%, the prevalence rate of hypertension is 27.5%, and the prevalence rate of diabetes is 11.9%… … The incidence of various chronic diseases is on the rise.

　　In this regard, on the basis of the six core recommendations in the previous edition, the guide added two dietary guidelines: "eat regularly, drink plenty of water" and "know how to cook and choose, and know how to read the label". The guide points out that regular eating is the premise of realizing a reasonable diet, and three meals a day should be arranged reasonably, regularly and quantitatively, and eating moderately. The interval between meals is 4-mdash; 6 hours is appropriate, and the breakfast time is 15-mdash; 20 minutes, lunch and dinner for 20-mdash; Thirty minutes. The energy provided by breakfast should account for 25% of the total energy of the whole day & mdash; 30%, lunch accounts for 30%— 40%, dinner accounts for 30%— 35%。 It is recommended that adults drink water 7-mdash; 8 cups, drink more water and tea.

　　Nowadays, Chinese people pay more and more attention to diet health. China Association for Science and Technology and a related research of a search engine show that food safety and nutrition and health account for more than half of people’s inquiries. Yang Yuexin, chairman of the Nutrition Society of China, said that in the face of increasingly rich food choices, especially the increasing proportion of processed food, how to better understand, select and cook food is becoming more and more important.

　　The guide suggests that to understand the nutrient density of food, generally speaking, colorful fresh fruits and vegetables, lean meat, eggs and whole grains are all foods with high nutrient density, and less "blank energy" foods such as candy and fried gluten are selected; Using seasonal and local food resources, fresh ingredients can retain nutrition to the maximum extent.

　　You should also learn to read the label when buying goods: you can buy food through the ingredient list and nutrient composition list, and you can also pay attention to the labels such as "high calcium", "low fat" and "increasing dietary fiber". Cooking food should be done by cooking and frying more, frying less, using natural spices such as onion, ginger and garlic, and cooking tools such as microwave oven and induction cooker that release less oil smoke, so as to reduce the use of oil and the generation of carcinogens caused by high temperature.