Eat a varied and balanced diet

chinacdc.cn | Updated: 2022-08-16

Balanced diet is the key to health

According to the "surveillance of nutrition and chronic diseases of Chinese residents" (1982-2015) and "Chinese Health and Nutrition Survey" (1989-2015), dietary habits of Chinese residents have changed a lot over the past few decades, but cereals remain their main food. Existing problems in dietary habits include increased amount of animal foods and inadequate intake of whole grains and cereals, vegetables and fruits, beans and bean products, and dairy products, coupled with excessive consumption of cooking oil and salt.

Nutrition-related diseases such as overweight, obesity, hypertension and diabetes are prevalent among Chinese people and have become a serious public health problem. Keeping a balanced diet can meet the needs of growth and development, immunity and physiological functions of the human body, ensure supply of energy and nutrients, and reduce the risk of cardiovascular disease, hypertension, type 2 diabetes and colorectal cancer.

Eat a variety of foods

Foods are divided into five categories: grains and tubers; vegetables and fruits; poultry, fish, egg and dairy products; soybeans and nuts; and cooking oil and salt. There are many kinds of food in each category. On average, a person should eat more than 12 kinds of food per day and more than 25 kinds of food per week (cooking oil and condiments are not included).

Tips:

Change food varieties frequently

There are a variety of foods in each category that are interchangeable with each other, such as sweet potatoes and potatoes.

"Small portions"

"Small portions" allow us to have a larger variety of food with more nutrition, without changing the total amount of energy.

Keep every meal diversified

At least 3-5 kinds of food for breakfast, 4-6 kinds for lunch, 4-5 kinds for dinner and 1-2 kinds for snacks.

Follow a balanced diet

Cereals: 200-300g per day

A total daily intake of 200-300g of cereals, of which whole grains and legumes should make up 50-150g.

When eating outside, one should remember to eat staple foods.

Pairing legumes with cereals can improve the utilization of protein.

Tubers: 50-100g per day

Potatoes and sweet potatoes can be prepared by steaming, boiling, and roasting.

You can also buy prepared potato products.

Vegetables: 300-500g per day, fruits 200-350g per day

Vegetables and fruits are rich in fiber, vitamins, minerals and phytochemicals. Choose vegetables and fruits of different colors, and consume more dark-colored vegetables.

Animal foods: 120-200g per day

Animal foods are rich in protein, minerals and vitamins, but also high in fat and cholesterol.

Consuming aquatic products at least twice a week and one egg per day is recommended.

Milk or dairy products: 300-500g per day; legumes and nuts: 25-35g per day

You can choose different types of milk and dairy products, such as milk, yogurt and cheese. It is suggested to eat soybeans and their products frequently and eat nuts in an appropriate amount.

Cooking oil: 25-30g per day, salt: less than 5g per day

Adopt a light eating habit and avoid excessive intake of cooking oil and salt.

Tips:

Eat coarse and fine grains

You should include whole grains and miscellaneous beans as staple foods.

Eat both animal and plant foods

That means there should be meat and vegetables in every meal.

Eat both dark and light-colored food

The color of food represents different phytochemicals and nutrients contained. A balanced diet should have food of different colors.

Eat a varied and balanced diet

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