What does a sensible diet look like Thank you, God help!

soc.org:80 International Academic Exchange April 3, 2005 Go to page 1 2 3 4 5 Interpretation of the Dutch Dietary Guidelines Historical Evolution of the Dietary Guidelines Practicing the New Version of the Dietary Guidelines to Cope with Dual Malnutrition Explanation of the Newest Dietary Guidelines for Children and Youths Under 18 Years of Age in Singapore The Media Interpretation Version of the Dietary Guidelines for the Chinese Residents 2007 In order to provide the residents with the most basic and scientific information about healthy diets In order to provide residents with the most basic and scientific information on healthy diet, the Ministry of Health commissioned the Chinese Nutrition Society to organize experts to formulate the Dietary Guidelines for Chinese Residents (2007). The Dietary Guidelines are based on advanced scientific evidence, closely linked to the actual dietary nutrition of Chinese residents, and have a general guiding significance for residents of all ages to consume reasonable nutrition and avoid illnesses brought about by irrational diets. The next 10 to 20 years will be a key strategic period for China to improve the nutritional health of its people. It is hoped that the whole society will participate widely in vigorously promoting and utilizing the Dietary Guidelines for Chinese Residents to scientifically improve the quality of national nutrition and health, and to lay a solid foundation of population quality for the construction of a moderately prosperous society in an all-round way. Part I: Dietary Guidelines for the General Population The Dietary Guidelines for the General Population are applicable to people over 6 years old and have 10 entries. The "Abstract" is the core content of the entry; the "Description" describes the knowledge related to the entry or issues of concern to consumers; the "Reference Material" provides some research information or useful data. The "Reference Material" provides some research information or useful data. I. Food Diversity, Cereal-based, Coarse and Fine Combinations Abstract: Human beings have a wide variety of food. Various foods do not contain the same nutrients, but each food can provide at least one nutrient. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of rational nutrition and health promotion. Cereals are the mainstay of the traditional Chinese diet and are the main source of energy for the human body. Cereals include rice, noodles and miscellaneous grains, which mainly provide carbohydrates, protein, dietary fiber and B vitamins. Adhering to cereals as the mainstay is to maintain the good tradition of Chinese diets and avoid the disadvantages of high-energy, high-fat and low-carbohydrate diets. People should maintain a moderate amount of cereal intake per day, the general adult daily intake of 250g ~ 400g is appropriate. In addition, we should pay attention to the mix of coarse and fine, often eat some coarse grains, mixed grains and whole grains. Rice, wheat do not grind too fine, so as not to contain vitamins, minerals and dietary fiber loss. Explanation: The focus of the discussion of the cereal-based is the basic guarantee of a balanced diet; coarse and fine matching is conducive to the reasonable intake of nutrients; no bad food, only unreasonable diet, the key is balance; the human body's essential nutrients and what are the food components? Diversification of food is the only way to take in more beneficial phytochemicals and how to correctly understand the glycemic index. It also analyzes the misconceptions about the nutrition of cereals, such as: the whiter the rice and flour, the better; the less the staple food, the better and eating carbohydrates is easy to get fat. The reference part lists the current situation of cereal consumption in China; introduces what is nutritionally fortified food and how to look at the knowledge of nutrient supplements; in addition to the recent wide spread of the "food acid-base balance theory" has been discussed, indicating that the exclusion of grain and meat is harmful. Eat more vegetables, fruits and potatoes Abstract: Fresh vegetables and fruits are an important part of a balanced diet for human beings, and one of the important features of our traditional diet. Vegetables and fruits low energy, is an important source of vitamins, minerals, dietary fiber and phytochemicals. Potatoes are rich in starch, dietary fiber and a variety of vitamins and minerals. Diets rich in vegetables, fruits and potatoes play an important role in maintaining good health, keeping the normal function of the intestinal tract, improving immunity, and reducing the risk of chronic diseases such as obesity, diabetes and hypertension. It is recommended that adults in China eat 300g~500g of vegetables and 200g~400g of fruits every day, and pay attention to increasing the intake of potatoes. Description: Discusses the nutritional characteristics of vegetables, fruits and potatoes respectively; introduces the concept of dark vegetables, how to choose vegetables, how to cook vegetables and how to eat potatoes reasonably; explains that dietary fiber is an essential dietary component of the human body as well as vegetables and fruits can not be replaced by each other. The reference section introduces What are phytochemicals? The relationship between vegetables and fruits and cancer prevention, cardiovascular disease prevention, type 2 diabetes prevention and vegetables and fruits and weight control and constipation prevention are discussed. Information on the nutritional composition of common vegetables and fruits, vegetables and fruits rich in vitamin C, vegetables and fruits rich in carotene and vegetables and fruits rich in potassium were also listed. Third, every day to eat milk, soy or its products Abstract: dairy nutrients complete, composed of the right proportion, easy to digest and absorb. Milk in addition to rich in high-quality proteins and vitamins, high calcium content, and utilization rate is also very high, is an excellent source of dietary calcium. People of all ages should drink more milk for bone health, and it is recommended that each person drink an average of 300 ml of milk per day. Those who drink a lot of milk or have a tendency of high blood fat and overweight and obesity should choose low-fat and skimmed milk. Soybean is rich in high quality protein, essential fatty acids, vitamins and dietary fiber, and contains phospholipids, oligosaccharides, as well as isoflavones, phytosterols and other phytochemicals. It should be appropriate to eat more soybeans and their products, it is recommended that each person daily intake of 30g ~ 50g of soybeans or an equivalent amount of soy products. Description: Explains the nutritional value of milk and milk products and why our residents should increase the amount of milk consumption; introduces the common varieties of milk and milk products, reminds consumers that milk drinks are not the same as milk, and skim milk or low-fat milk for whom; explains that drinking milk can promote children's growth and development, milk is conducive to the prevention of osteoporosis and the reasoning of the appropriate amount of milk to drink every day. In addition, it introduces the nutritional characteristics of soybeans and their products and the rationale for encouraging increased consumption of soybeans and their products.

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highlights the refutation of the view that "drinking milk can cause cancer", and uses sufficient scientific evidence to show that this view lacks scientific basis and is not true. The book also includes an appendix on various types of milk and milk products. In addition, also appended a variety of milk and milk products, beans and soy products to query the nutrient content. Fourth, often eat the right amount of fish, poultry, eggs and lean meat Abstract fish, poultry, eggs and lean meat are animal foods, is a good source of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals, is an important part of a balanced diet. Lean animal meat has high iron content and good utilization. Fish fat content is generally lower, and contains more polyunsaturated fatty acids; poultry fat content is also lower, and higher unsaturated fatty acid content; eggs are rich in high-quality protein, a variety of nutrients is more complete, is a very economical source of high-quality protein. At present, some urban residents in China consume more animal food, especially too much pork. Should be appropriate to eat more fish, poultry, reduce pork intake. The average amount of animal food eaten by a considerable part of urban and most rural residents is not enough and should be increased appropriately. Animal foods generally contain a certain amount of saturated fat and cholesterol, and excessive intake may increase the risk of cardiovascular disease. Description:Discusses the nutritional value of fish and other aquatic animals, the nutritional value of poultry, the nutritional value of eggs and egg products, and the nutritional value of livestock; explains how to choose animal foods, how to reasonably cook fish, poultry, eggs and lean meat, as well as saturated fatty acids and the relationship between human health.

References:

lists the current level of consumption of animal food by the Chinese population, and how to scientifically evaluate cholesterol, as well as a list of the fat content and fatty acid composition of common fish. V. Reduce the amount of cooking oil and eat light, low-salt diets Abstract: Fat is an important source of energy for the human body and can provide essential fatty acids, which are beneficial to the digestion and absorption of fat-soluble vitamins. However, excessive intake of fat is one of the risk factors for obesity, hyperlipidemia, atherosclerosis, and many other chronic diseases. Excessive intake of dietary salt is closely related to the prevalence of hypertension. Excessive intake of edible oil and salt is a nutritional problem that exists in both urban and rural residents in China***. For this reason, it is recommended that our residents should develop the habit of eating light and less salty meals, i.e., meals should not be too oily, not too salty, and should not consume too much animal food and deep-fried, smoked and salted food. Description: Discusses why cooking oil should be consumed and the nutritional characteristics of cooking oil, as well as the rationale for not consuming more than 25g or 30g of cooking oil per day. Consumers are warned to stay away from trans fatty acids and fried foods should not be eaten in excess. Also explains why we need to eat salt, eat more salt on the health hazards, how much salt a day is appropriate and how to reduce salt intake in daily life.

References:

lists the various types of cooking oils commonly available on the market, explains the nutritional significance of hydrogenated oils and don't forget about potassium salt. Additional lists compare the composition of major fatty acids in commonly used cooking fats and oils, the sodium content of commonly used foods, and the potassium content of commonly used foods.