Eight key recommendations from Dietary Guidelines for Chinese Residents (2022)
Released on April 26, 2022, Dietary Guidelines for Chinese Residents (2022) is a basic document for health education and public policies, as well as an important technical support for Healthy China Action (2019-2030) and the National Nutrition Plan (2017-2030).
There are eight principles for a balanced diet according to Dietary Guidelines for Chinese Residents (2022).
1.Eat diversified and balanced meals
A cereal-based and balanced diet should be followed
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 food daily and at least 25 different foods weekly.
A total daily intake of 200-300g of cereals, of which whole grains and legumes should make up 50-150g and tubers 50-100g, is recommended.
2.Balance eating and exercise to maintain a healthy body weight
People of all age groups should take physical exercise daily to maintain a healthy body weight. They should also balance energy intake and expenditure.
It is recommended to perform moderate-level physical activities for at least five days per week, accumulating at least 150 minutes in total. Daily activities equivalent to 6,000 steps are also recommended.
It is recommended to carry out high-intensity aerobic exercise and strengthen resistance exercise two to three times a week.
Avoid being sedentary for more than an hour.
3.Eat plenty of vegetables, fruits, dairy, whole grains and soybeans
Fruits, vegetables, grains and dairy are the main sources of a balanced diet.
Vegetables should be included in every meal; the recommended daily intake is 300-500g, half of which 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; a daily intake equivalent to 300g of liquid milk is recommended.
Soy and grain products should be consumed daily. Appropriate amount of nuts should be consumed too.
4.Enjoy fish, poultry, eggs and lean meat
The total intake of fish, poultry, lean meat and eggs should be targeted at 120-200g daily.
The recommended weekly intakes are as follows: fish 300-500g or twice a week, eggs 300-350g, poultry and meat 300-500g.
Eat less highly processed meat products.
Eat eggs, including the yolks.
Fish is a better choice, and smoked and cured meat should be avoided.
5.Limit intake of table salt, cooking oil, added sugar and alcohol
Cultivate light eating habits and cut the intake of foods that are fried or high in salt. The daily intake of salt and cooking oil for an adult should be less than 5g and 25-30g respectively.
The recommended daily sugar intake should be less than 50g; it’s better if less than 25g is consumed.
The daily intake of trans fatty acids should not exceed 2g.
Avoid or sharply reduce consumption of sugary beverages.
Children, adolescents, pregnant women, lactating mothers and people with chronic diseases should not consume alcohol. For those who consume alcohol, the daily consumption should not exceed 15g.
6.Keep a regular diet and drink enough water
Eat three regular meals a day, and don’t skip breakfast.
Have a regular and moderate diet, and don't overeat or be picky about food.
Stay hydrated with multiple water intakes in small portion. In mild climates, the recommended water intake for adult men is 1,700ml, and 1,500ml for adult women.
It is recommended to drink plain water or tea instead of sugary drinks.
Plain water cannot be replaced by other beverages.
7.Learn to read food labels and choose food wisely
A healthy diet plan is necessary in every stage of life. Know about food and choose fresh and nutritious food.
Learn to read food labels and choose prepackaged food wisely.
Learn to cook, pass on the best parts of the traditional diet, and enjoy the natural taste of food.
8.Develop healthy eating habits and avoid food waste
Choose fresh and clean food and do not eat wild animals.
Raw and cooked foods should be separated and cooked food should be thoroughly heated before consumption.
Use serving chopsticks.
Cherish food, prepare meals based on actual demand, and encourage individually served meals.