Core message advocacy: Vegetables are included in meals, and fruits are available every day. Consume at least 300 grams of fresh vegetables per day, with dark vegetables accounting for more than half. Consume 200-350 grams of fresh fruits per day. It is recommended to consume at least 3-5 types of vegetables and 1-2 types of fruits per day, and at least 10 types of vegetables and fruits per week. Vegetables and fruits are not recommended to replace each other.
Whole grains are an important source of dietary fiber, B vitamins, and minerals, referring to grains that retain their complete grain structure during processing, such as brown rice, oats, quinoa, whole wheat, etc. Grains that do not retain their complete structure, even coarse or mixed grains, are not whole grains. It is recommended that adults consume 50-100 grams of whole grains per day, and at least one of the three meals a day should contain whole grains.
Fatty fish, such as salmon, eel, mackerel, etc., are rich in polyunsaturated fatty acids, commonly known as "fish oil," which are a good source of DHA, EPA, vitamin D, and vitamin A. Seaweed foods, such as seaweed, bok choy, and seaweed, are rich in iodine, vitamin K, folate, and other micronutrients. Shellfish, such as clams and oysters, are good sources of iron, zinc, iodine, and other minerals. It is recommended to consume fish, shrimp, shellfish and other aquatic products 1-2 times a week, with an adult intake of approximately 300-500 grams. Encourage children, pregnant women, nursing mothers, and the elderly to increase their intake of aquatic products appropriately.
What is the key to weight loss during National Nutrition Week?
The theme of this year's National Nutrition Week is "Eat, Exercise, Balance, Healthy Weight, National Action". According to data released by the National Health Commission, the adult overweight and obesity rate in China has reached 51.2%, and if not curbed, it will exceed 70% by 2030. So, how can we lose weight correctly?
Kang, Vice Chairman of the Chinese Nutrition Society: It is necessary to maintain a negative balance of energy, which means that the energy I eat is less than the energy I consume, resulting in an energy deficit. But just because I can't make ends meet in pursuit of energy doesn't mean I won't eat or drink anything. A reasonable diet, even the pursuit of deliciousness, is not contradictory to our weight management. We hope that everyone will not go to extremes and say that I can't eat or drink just because of my weight. No, it's not.
Experts emphasize that in the process of managing weight, while pursuing negative energy balance, it is important to maintain a variety of foods.
