"We should establish the concept of big food, start from better meeting the people's needs for a better life, grasp the changing trend of the people's food structure, and ensure the effective supply of meat, vegetables, fruits, aquatic products and other kinds of food while ensuring the food supply." The starting point and foothold of the "big food view" is to ensure that people eat safely, healthily and nutritionally balanced. So, what is more nutritious to eat? How to eat healthier? After a lapse of six years, the dietary guide for Chinese residents, known as the Chinese dietary treasure, has been updated again recently. There is a new guide on how to "eat". Since the first release of the dietary guidelines for Chinese residents in 1989, China has revised and issued them three times in 1997, 2007 and 2016. Recently, the Chinese Nutrition Society officially released the dietary guidelines for Chinese residents (2022) (hereinafter referred to as the guidelines). The guide was revised by nearly 100 experts organized by the Chinese society of nutrition for nearly three years. It is applicable to healthy people aged 2 and over. It will play a positive role in guiding residents to improve their nutritional and health status and prevent chronic diseases through balanced diet. Balanced diet, immune cornerstone "There are three conditions that determine a person's health quality: heredity, nutritional intake, acquired learning or training, including physical exercise, etc. heredity is difficult to change in the short term, but changes in lifestyle, especially dietary patterns and physical activities, have a great impact on our physical condition." Professor Yang Yuexin, chairman of the China Nutrition Society and director of the Expert Committee for the revision of dietary guidelines, pointed out that strengthening basic nutrition plays an important role in improving immunity. Every time the dietary guidelines are formulated, they are targeted guidance given according to the principles of nutrition science and the new problems and characteristics of Chinese residents' diet. The guide revised the 2016 version of 6 "core recommendations" to 8 "dietary guidelines". Among them, "diversified food, mainly cereals" was adjusted to "diversified food, reasonable collocation". "Balanced diet is the basic principle to ensure human nutrition and health. Food diversity is the basis of balanced diet, and reasonable collocation is the guarantee of balanced diet." Yang Xiaoguang, vice president of the Chinese Nutrition Society and deputy director of the Expert Committee for the revision of dietary guidelines, pointed out that a balanced diet should be diversified. On average, more than 12 kinds of food should be consumed every day and more than 25 kinds of food should be consumed every week. Only a variety of food can be reasonably matched. Under the balanced diet mode, carbohydrates provide about 50% - 60% energy, protein 10% - 15% energy and fat 20% - 30% energy for the human body. Revise "diversified food, mainly cereals" to "diversified food, reasonable collocation", does it mean that we no longer adhere to cereals? "No. grain is an important feature of the balanced diet model. This revision emphasizes the overall role of the diet model and highlights the importance of reasonable collocation." Yang Yuexin said. At present, many people are more resistant to carbohydrates. Is this right? Studies at home and abroad have found that too high or too low carbohydrate intake is not conducive to human health. The best balance can be achieved when the carbohydrate energy supply ratio is 50% - 60%. Therefore, the guide advocates more whole grains. Why is there a special emphasis on eating more whole grains? "Because we eat too much refined grains in our current diet, which will directly lead to an increase in the risk of obesity and diabetes." Chang Cuiqing, vice president of the Chinese Nutrition Society and deputy director of the Expert Committee for the revision of dietary guidelines, pointed out that whole grain food is an important source of B vitamins and dietary fiber, and plays an important role in preventing chronic diseases and promoting human health. Studies have shown that whole grains are also beneficial for regulating intestinal flora, so it is recommended to eat more whole grain foods appropriately. "A balanced diet is fundamental to improving immunity." Yang Yuexin stressed that countless cells in the human body constantly metabolize, including cells in the immune system. All cells need sufficient and reasonable nutrition to achieve the best function. Balanced nutrition is the foundation of maintaining the vitality of human immunity. Studies at home and abroad have also shown that following a balanced diet can significantly reduce the risk of cardiovascular disease, hypertension, rectal cancer, type 2 diabetes, etc. Two criteria, new highlights Compared with the 2016 edition of the dietary guidelines, the guidelines added two guidelines: "eat regularly, drink plenty of water" and "be able to cook, choose and see labels". "The reason for increasing 'regular meals' is that the proportion of regular meals has decreased year by year. We must be vigilant." Yang Yuexin reminded that irregular meals may increase the risk of overweight, obesity and diabetes. According to the data of China Health and nutrition survey, from 2000 to 2018, the proportion of residents over 2 years old with regular three meals per day decreased from 84.3% in 2000 to 80.4% in 2018. The guide reminds that regular meals need three meals a day, regular and quantitative, and moderate diet. Breakfast should be eaten every day, and appropriate adjustments should be made according to work and rest time, labor intensity, etc. "Drinking water is mainly for adults. Men and women with light physical activity should drink 1700ml and 1500 ml of water respectively every day." Yang Yuexin introduced. The survey shows that about 2 / 3 of the residents in China are short of drinking water. Insufficient drinking water will reduce the activity and cognitive ability of the body, and increase the risk of urinary system diseases. Therefore, the guide advocates drinking plenty of water, taking the initiative to drink a small amount of water for many times. At the same time, it is recommended to drink boiled water or tea, and drink less or no sugary drinks. "Take the initiative to drink water. Don't drink again when you are thirsty. Thirst is already a sign of obvious water shortage." Yang Yuexin said that everyone should learn to judge whether they are short of water, which can be judged by urination volume, urine color and so on. When the water intake is sufficient, the normal urine color is transparent yellow or light yellow. When the urine color deepens, it indicates that the body may consume less water, so it should supplement water in time. "Being able to cook, choose and read labels" advocates that healthy diet planning should be done at all stages of life. "Nowadays, eating out and choosing finished dishes for takeout are increasingly appearing in people's lives. This time, the criterion of 'being able to cook, choose and see the label' is proposed. On the one hand, it is suggested that we reduce the number of meals out, eat reasonably and improve immunity; on the other hand, we hope to mobilize everyone to cook at home, choose food reasonably, experience the fun of cooking and promote family happiness." According to Yang Yuexin, we should understand the nutritional characteristics of various foods, select fresh foods with high nutritional density, learn to read food labels, and choose healthier packaged foods by comparing food nutrition labels, "I hope everyone will practice a balanced diet at home, carefully plan three meals a day, better reduce salt, oil and sugar, achieve balanced nutrition and promote health. When ordering out, we should also take the initiative to put forward nutritional and health demands, such as requiring lighter, whole grain food and less fried food, so as to create a healthy environment for the whole people." One old and one young, nutrition first In order to give guidance to the special problems of special groups, the guide also specially formulated dietary guidelines for pregnant women, nursing mothers, infants and other nine groups. Yang Yuexin reminded that among the nine specific groups, special attention should be paid to the dietary nutrition of the "one old and one small" group of the elderly and infants. With the continuous growth of life expectancy of residents in China, the proportion of elderly people aged 80 and over is gradually increasing. Most elderly people have significant decline in the functions of various systems, often suffer from a variety of chronic diseases, and need more professional, refined and individualized dietary guidance. For the "one old" population, the guide points out that the elderly should pay attention to a variety of food and encourage a variety of ways to eat. In the choice of food, choose food with soft texture, high energy and nutritional density. Eat more fish, poultry, eggs, milk and beans, and an appropriate amount of vegetables with fruits. Weight should be monitored regularly, nutritional assessment and dietary guidance should be carried out. There is a folk saying that "it is difficult to buy thin when you are rich", which is also very recognized by many elderly people. They believe that thin represents good health. However, scientific research shows that this view is not correct. Yang Yuexin introduced that a number of research results at home and abroad show that the elderly are too thin, which will reduce resistance and increase the risk of death. Moreover, the boundary value of body mass index (BMI) to judge whether the weight of the elderly is normal is also different from that of the middle-aged and young people. The basic consensus formed by experts and scholars is that the weight of the elderly should not be too low, and its BMI of 20.0-26.9 is more appropriate. "The elderly should often monitor their weight. When their weight is too low or their BMI is less than 20, they should pay special attention. They should do medical nutrition assessment, analyze the causes of weight loss, and assess whether there is weakness and malnutrition." Yang Yuexin said that after entering the old age, no matter whether you are too fat or too thin, you should not take extreme measures to make a significant change in your weight in a short time. Experts remind that in addition to the elderly and children in the stage of growth and development, their BMI can not be judged by the judgment standards of adults. Children at different stages of growth and development should be judged according to different ages and genders. For the "small" population, the guide points out that breastfeeding is the best way for infants to feed after birth. They should adhere to pure breastfeeding within 6 months of age. Complementary foods must be added from the age of 6 months, starting with muddy food rich in iron, and adhere to breastfeeding until the age of 2 or more. "We have repeatedly stressed the importance of exclusive breastfeeding until six months after birth. This version of the guide expresses the importance of breastfeeding infants and young children in more firm language." Yang Yuexin said that breastfeeding can not only reduce the risk of infectious diseases and allergic diseases in infants, but also help reduce the risk of chronic diseases in adulthood. It is recommended to open milk within 1 hour after birth, pay attention to sucking as soon as possible, advocate responsive feeding and supplement vitamin D appropriately. Once there is any idea and action to shake breastfeeding, you must consult doctors or other professionals to help make a decision. (outlook new era)