On January 7, 2016, the “Dietary Guidelines for U.S. Residents from 2015 to 2020” was released. Dr. Clove will explain the five core recommendations on healthy eating:
First, one should follow a healthy diet pattern all one’s life.
Don’t believe in those diets that [lose 10 kg in 3 days], and don’t hold the lucky mentality of [I will lose weight after eating this meal]. Healthy diet is a long-term lifestyle that needs to be practiced every day and fought for all one’s life.
The food we eat will have an impact on our health. Choosing the right food and eating the right amount can not only help us keep fit and look good, but also reduce the risk of various chronic diseases.
Second, pay attention to the diversity of food, nutrient content and intake
1. Choose foods rich in nutrition but low in calories.
- For example, staple food and coarse grain are better than white rice, with several times more vitamins and minerals. For example, meat and lean beef are better than fat slices, with higher protein and iron content and lower fat content. For example, carbonated drinks, except sugar, contain almost no nutrients needed by the human body, and try not to drink or drink less.
Choosing the right food not only meets the nutritional needs, but also does not exceed the calorie standard.
2. There is no so-called “healthiest food” in the world, and “diversity of food” is king.
Don’t believe in the magic food in the circle of friends [you can eat beauty beauty, cure diseases, and protect yourself without diseases]. The nutrition in each food is different. To get comprehensive and balanced nutrition, you must eat a variety of food.
Three, limit the intake of added sugar and saturated fat, and reduce the intake of sodium
Eat less: Add sugar, saturated fat and sodium.
1. What is added sugar?
It refers to all kinds of sugars that people add when making food, including honey.
It is suggested that the intake of added sugar should be controlled below 10% of the total calorie intake per day, which is about 50 g per day.
2. Where is saturated fat?
Generally speaking, animal foods, such as meat, eggs and milk, have more or less saturated fat. Fat meat, butter, butter and lard are the major saturated fats.
It is recommended to eat no more than 10% of the total calories per day, which is about 23 g per day for adults.
It is suggested to use vegetable oil rich in unsaturated fatty acids instead of animal oil for stir-frying, and don’t be capricious when eating fat cattle, roasted ducks and braised meat with more fat meat.
How to eat less sodium?
Eating less sodium is actually eating less salt.
The daily intake of sodium does not exceed 2 300 mg, which is almost 6 g when converted into salt.
Pay attention to the amount of salt when cooking, eat more fresh food and eat less processed food (potato chips and instant noodles are the [hardest hit areas] of salt), which can help you eat less salt.
Four, change the habit of choosing food, choose healthier food and beverages
Some people say that they have seen a lot of popular nutrition science, but they still eat unhealthy food.
Indeed, once you know [how to eat], you still have to practice it. If you can combine your eating habits and preferences in this process, it will be easier to form and maintain long-term healthy eating habits.
Five, everyone, no matter when and where should practice and support healthy eating
Everyone in families, communities, schools and enterprises should support and participate in healthy eating.
Canteens and restaurants have the responsibility to provide healthier food, and as individuals, they should eat well and be responsible for their own health.