Dietary guidelines for the general population

The everyday diet should be comprised of different food groups including cereals and tubers, fruits and vegetables, meat, poultry, dairy, soybeans, legumes and nuts.

 

It is advised to eat 12 different types of foods daily and at least 25 different foods weekly.

 

A total daily intake of 250-400g of cereals, tubers and legumes is recommended, of which whole grains and legumes should make up 50-150g and tubers 50-100g.

 

A cereal-based diet is an important characteristic of a balanced diet.

 

People of all age groups should have physical exercise daily. Balancing energy intake and expenditure is the key to maintaining a healthy body weight.

 

It is recommended to perform at least 150 minutes of moderate-level physical activities on at least five days per week. Daily activities to the equivalent of 6,000 walking steps are also recommended.

 

Avoid being sedentary for more than an hour.

 

Fruit and vegetables are the main source of a balanced diet. Dairy and soybeans are rich in calcium and high-quality proteins.

 

Vegetables should be included in every meal; the recommended daily intake is 300-500g; half should be dark-colored vegetables.

 

A daily intake of 200-350g of fresh fruits is recommended and they cannot be replaced by processed fruit juice.

 

A wide variety of dairy products should be consumed in which a daily intake equivalent to 300g of liquid milk is recommended.

 

Soy products should be eaten daily. Nuts should be consumed in small portions as they are high in calories.

 

The recommended weekly intakes for meat and dairy products are as follow: fish 280-525g, poultry and meat 280-525g, eggs 280-350g. The total intake of fish, poultry, lean meat and eggs should be targeted at 120-200g daily.

 

Fish and poultry are better choices.

 

Eat eggs, including the yolks.

 

Avoid smoked and cured meats.

 

Cultivate light eating habits and eat less high-salt and fried food. The intake of salt and cooking oil for an adult should be less than 6g and 25-30g a day.

 

The recommended sugar intake should be less than 50g a day; it’s best if less than 25g is consumed.

 

Water is essential to the biological functions of the body and should be consumed adequately. Adults are recommended to drink 7-8 cups (1,500-1,700ml) of water daily. It is encouraged to drink plain water or tea instead of sugary drinks. Children, adolescents, pregnant women and lactating mothers should not consume alcohol. For those who consume alcohol, the consumption should not exceed 25g for men and 15g for women each day.

 

Cherish food, prepare meals on demand, and advocate sharing meals without waste.

 

Choosing fresh and clean food as well as using appropriate cooking methods is critical to ensure food safety.

 

Food under preparation should be separated from raw and cooked food, and the secondary heating of cooked food should be thorough.

 

Learn to read food labels and choose food reasonably.

 

Eat more at home and enjoy food and family affection.