What to eat is more nutritious and how to eat more healthily? The dietary guidelines for Chinese residents, compiled by the Chinese Nutrition Society, was revised six years later and came out on the 26th. The new version of the guide highlights the importance of eating regularly, and "hands-on" gives scientific suggestions on how to eat reasonably and select and cook food. With the economic and social development and the improvement of living standards, China's national dietary structure has changed significantly, and the consumption of meat, eggs and milk has increased greatly. Ding Gangqiang, director of the Institute of nutrition and health of the Chinese Center for Disease Control and prevention, said that the monitoring since 1982 showed that China's people have generally lacked protein and trace elements from the beginning, but now the growth retardation rate of children has decreased significantly, and the average life expectancy has continued to increase. However, at the same time, the accelerated pace of life has made eating behaviors such as irregular meals, more takeout orders or more takeout meals more and more common. The unreasonable dietary structure "eats out" the health burden: the overweight and obesity rate of adults is over 50%, the prevalence of hypertension is 27.5%, and the prevalence of diabetes is 11.9%... The incidence of various chronic diseases is rising significantly. In this regard, on the basis of the six core recommendations of the previous version, the guide added two dietary guidelines: "eat regularly and drink plenty of water", "be able to cook, choose and see labels". The guide puts forward that regular meals are the premise of realizing reasonable meals. We should reasonably arrange three meals a day, regular and quantitative, and moderate diet. The interval between two meals should be 4-6 hours, the breakfast time is 15-20 minutes, and the lunch and dinner time is 20-30 minutes. The energy provided by breakfast should account for 25% - 30% of the total energy of the whole day, lunch 30% - 40% and dinner 30% - 35%. Adults are recommended to drink 7-8 cups of water a day and drink more white water and tea. Nowadays, Chinese people pay more and more attention to dietary health. The relevant research of a search engine jointly conducted by China Association for science and technology shows that food safety and nutritional health account for more than half of the people's query content. Yang Yuexin, President of the China Nutrition Society, said that in the face of increasingly abundant food choices, especially the increasing proportion of processed food, it is more and more important to better understand, select and cook food. The guide suggests that we should understand the nutrient density of food. Generally speaking, colorful fresh fruits and vegetables, lean meat, eggs and whole grains are foods with high nutrient density, and choose less "blank energy" foods such as candy and fried gluten; Make use of the current season and local food resources, and fresh ingredients can retain nutrition to the greatest extent. When shopping for goods, you should also learn to look at the label: when shopping for food through the ingredient list and nutritional composition list, you can also pay attention to the labels such as "high calcium", "low fat" and "increase dietary fiber". Cooking food should use more cooking and frying, less frying and other methods, and make more use of natural spices such as onion, ginger and garlic and cooking tools with less oil smoke release such as microwave oven and electromagnetic oven, so as to reduce the use of oil and the generation of carcinogens caused by high temperature. (outlook new era)