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★ Guideline One: Diverse Foods, Balanced Combinations → Variety, No Picky Eating, Include Grains, Beans, and Potatoes
Core Recommendation: Maintain a balanced diet with grains as the main component. Daily meals should include grains and potatoes, vegetables and fruits, meat, poultry, fish, eggs, milk, and legumes. Consume over 12 types of food daily and over 25 types weekly, with proper combinations. Daily intake should include 200-300g of grains, including 50-150g of whole grains and mixed beans, and 50-100g of potatoes.
★ Guideline Two: Balance Eating and Exercise, Maintain a Healthy Weight → Watch Your Diet, Keep Moving, Control Weight Scientifically
Core Recommendation: All age groups should engage in daily physical activity to maintain a healthy weight. (See exercise management content below for details)
★ Guideline Three: Eat More Vegetables, Fruits, Dairy, Whole Grains, and Soybeans
Core Recommendation: Vegetables, fruits, whole grains, and dairy products are essential components of a balanced diet. Include vegetables in every meal, ensuring at least 300g of fresh vegetables daily, with dark vegetables accounting for 1/2. Eat fruits daily, ensuring 200-350g of fresh fruits; fruit juice cannot replace fresh fruits. Consume various dairy products, equivalent to over 300ml of liquid milk daily. Regularly eat whole grains and soy products, and consume nuts in moderation. For those with poor blood sugar control, limit fruit intake as per professional nutritionist advice.
★ Guideline Four: Moderate Consumption of Fish, Poultry, Eggs, and Lean Meat
Core Recommendation: Consume fish, poultry, eggs, and lean meat in moderation, averaging 120-200g daily. Ideally, eat fish twice a week or 300-500g, 300-350g of eggs, and 300-500g of meat and poultry weekly. Limit processed meat products. Eggs are nutritious; don’t discard the yolk. Prioritize fish, eat less fatty meat, and avoid smoked and cured meat products. For those with impaired renal function, limit protein intake as per professional nutritionist advice.
★ Guideline Five: Reduce Salt and Oil, Control Sugar and Alcohol → Light Diet, Control Sugar, Oil, and Beverages
Core Recommendation: Develop light eating habits, reduce high-salt and fried foods. Adults should consume no more than 5g of salt and 25-30g of cooking oil daily. Limit added sugar intake to no more than 50g daily, preferably below 25g. Trans fatty acid intake should not exceed 2g per day. Avoid or minimize sugary drinks. Children, adolescents, pregnant women, nursing mothers, and those with chronic diseases should not consume alcohol. For adults who drink, daily alcohol intake should not exceed 15g.
★ Guideline Six: Regular Meals, Adequate Water Intake → Good Breakfast and Lunch, Drink More Water
Core Recommendation: Arrange three meals a day reasonably, eat at fixed times and quantities, don’t skip meals, and eat breakfast daily. Eat regularly and moderately, avoid overeating, picky eating, or excessive dieting. Drink adequate water, in small amounts frequently. In mild climate conditions, for adults without heart or kidney dysfunction and with low physical activity, men should drink 1700ml of water daily, and women 1500ml. Recommend drinking plain water or tea, minimize or avoid sugary drinks, and don’t substitute beverages for water.
★ Guideline Seven: Know How to Cook, Choose, and Read Labels → Low Calorie, Low Energy
Core Recommendation: When dining out, remember moderation and balance; read labels and calorie information, choose low-calorie foods.
