May 15-21 this year is the Eighth National Nutrition week, with the slogan of "new dietary guidelines, health is always accompanied". You can't do anything without it. Establishing the concept of big food provides a guarantee for the people to eat better and healthier. Indeed, today, people's tables are very different. But in fact, there is a lot of knowledge about what to eat and how to eat. After all, your outlook on food is linked to your health value. You can eat if you want Based on abundant food materials, the health concept of nutrition competes with the desire to pursue delicious food, adjusting the contents of residents' dinner plates Brown rice, black rice, red rice, oats, buckwheat and pea kernels are mixed with white rice to make coarse grain rice, which is the daily staple food of Lihui (pseudonym) family. "The sugar index of miscellaneous grains is low, the sense of satiety is high, the nutrition is also relatively rich, and it is healthier." Li Hui explained to reporters why he chose coarse grain rice as his staple food. "Glycemic index (GI)", "satiety", "dietary fiber", "calories"... New concepts and words are updating the narrative about food. From the perspective of nutrition, rice and pasta provide carbohydrates, meat and egg milk provide protein, vegetables and fruits provide vitamins and dietary fiber, and oils provide oil. Based on abundant food materials, the health concept of nutrition competes with the desire to pursue delicious food, adjusting the contents of residents' dinner plates. The dietary guide for Chinese residents (2022) (hereinafter referred to as the dietary Guide) points out that in recent years, the dietary pattern of Chinese residents has changed: the consumption of cereal food has decreased year by year, and the intake of animal food and oil has increased year by year. "China's diet is more important for people to eat carbohydrates and eggs. But the structure of meat is still more important than that of milk." Xu Yingxia, deputy chief physician of Clinical Nutrition Department of Beijing Tiantan Hospital, said. Eating scenes are also more diversified. "I usually eat in the canteen at work and give it to the takeout at the weekend." Su Yang (pseudonym), who works in a scientific research unit, told reporters. Groups like Su Yang who "can't cook several meals a week" are expanding. According to the data from China Nutrition and health survey, the dining out rate of the surveyed population increased from 46% to 57.6% from 2000 to 2018. Although the dining out rate of urban residents showed a downward trend, it still exceeded 70%, and the growth rate of urban and rural residents was significant. With the acceleration of the pace of life and the orderly development of mobile phones and the Internet, the takeout industry has gradually become a part of people's lives. "In addition to dining out and taking out, the rapid development of prefabricated dishes and the rapid industrialization of staple foods are also an inevitable change trend in diet." Researcher Wang yingyao, Deputy Secretary General of China Nutrition Society and executive vice president of zhongyinghui nutrition and Health Research Institute, introduced. Of course, there are more choices in diet and more temptations; The restriction of objective conditions is reduced, and the subjective initiative of consumers is playing an increasingly important role in diet. The paradox of "nutritious, eat more" In the sense of nutrition, whether food is healthy or unhealthy must be related to quantity "Due to the availability of food anytime and anywhere, both urban and rural residents face the problem of excessive energy intake. According to the report on nutrition and chronic diseases of Chinese residents (2020), the overweight rate and obesity rate of residents aged 18 and over are 34.3% and 16.4% respectively; the overweight rate and obesity rate of children and adolescents aged 6 ~ 17 are 11.1% and 7.9% respectively; and the overweight rate and obesity rate of children under 6 are 6.8% and 3.6% respectively." Xuyingxia said, "in the past, the incidence rate of malnutrition and anemia was high due to insufficient food. Now that you eat well, the incidence rate of obesity, hypercholesterolemia, hypertension, diabetes, hyperuricemia, gout and other diseases has risen year by year." "This is nutritious. Eat more." Such kind persuasion is often heard at the dinner table. Many people believe that a food is nutritious and can be eaten freely. "In fact, when we discuss whether a food is healthy or unhealthy in the sense of nutrition, it must be related to quantity." Wang yingyao reminded. "For example, protein is very important to the body, but many residents talk about eating meat, which is a few chicken legs, a bowl of braised meat, several plates of boiled meat, dozens of kebabs... Far more than the dietary guide." Recommended daily intake. This trend has been particularly evident in the past two years. During the holidays, some eight or nine year old children came to the clinic and found that they had the problems of high blood lipid and high uric acid, which was closely related to the diet structure of meat based meals three times a day. We suggest that to improve the diet, we should try to increase the variety and control the quantity. " Xu Yingxia said. "Excess nutrition will become a burden on the body." Liu Yuan, a nutritionist in the Clinical Nutrition Department of West China Hospital of Sichuan University, explained, "We often encounter patients with fatty liver, high uric acid, high blood sugar and high blood pressure in the clinic. They all say that one fat produces all kinds of diseases. The current diet mode allows us to absorb more energy, but the change of life and work style greatly reduces our physical consumption, which leads to the imbalance of energy budget. The excess nutrition that can not be consumed eventually leads us to the road of overweight and obesity. Overweight and obesity is a cardiovascular disease , diabetes, hypertension, cancer and other important risk factors. " In addition, with the deep penetration of takeout and processed food in residents' lives, the problem of excessive intake of oil, salt and sugar is becoming more and more serious. "The survey results in 2012 showed that the per capita daily intake of salt in China was 10.5G, and the per capita daily intake of edible oil for adults reached 42g. The dietary guidelines recommended that the daily intake of oil should be 25 ~ 30g, and salt should be less than 5g. It can be seen that the actual intake of oil and salt by Chinese residents is almost the same as that in the dietary guidelines." Twice the recommended intake. Such a diet is not harmful to the body once in a while, but over time, the routine indicators of blood pressure, blood glucose, blood lipid and uric acid may be red. " Liu Yuan reminded, "in daily life, we must pay special attention to the hidden intake of oil, salt and sugar. Many residents like to cook with various sauces. They often eat kimchi and various sauces; or they eat light dinner, but the extra meal is all kinds of snacks and snacks. These are important sources of oil, salt and sugar that are easy to be ignored by us." Blindly following the trend will lead to malnutrition Adjust the diet structure and intake on the basis of balanced diet "The problem of dietary imbalance is still prominent." Liu Yuan pointed out, "In the outpatient service, the frequently encountered consultation question is' what can't I eat, doctor? Is this good for my disease? 'in fact, these ignore the importance of a balanced diet. If you can't adhere to a balanced diet, you can't get balanced nutrition. How to maintain basic health in the case of unbalanced nutrition intake? Therefore, whether there are basic diseases or not, you should adjust your diet on the basis of a balanced diet Structure and intake. " The unbalanced diet is also reflected in the subdivision characteristics of the dietary structure of Chinese residents. "First, the average intake of vegetables, fruits, soy products and nuts of residents of all age groups is still lower than that of the dietary guidelines Recommended intake; Second, in terms of animal food, at present, the consumption proportion of livestock meat, fish and poultry meat is inappropriate, the intake of livestock meat is too high, and the intake of fish and poultry meat is too low. Compared with livestock meat, fish and shrimp and other aquatic foods have relatively low fat content and contain more unsaturated fatty acids, which plays a certain role in preventing dyslipidemia and stroke; The fat content of poultry is also relatively low, and the fatty acid composition is better than that of livestock. Therefore, it is suggested to increase the intake proportion of fish and poultry meat and reduce the intake of livestock meat. " Wang yingyao said. "Many residents' understanding of eating well still stays on satisfying their appetite. There is still a certain distance from the diversity and reasonable collocation of food." Xu Yingxia said, "this problem is most obvious in pregnant women. After pregnancy, the whole family pays attention to what they want to eat. As a result, many pregnant women face problems such as anemia and nutrient deficiency while rapidly gaining weight. The reason is that the dietary structure is unreasonable. They don't eat what they should eat and eat too much what they shouldn't eat." "Special attention should be paid to distinguish what is food diversity in the sense of nutrition." Wang yingyao reminded, "for example, eating eggs, fried dough sticks and soybean milk in the morning, noodles at noon and potato silk covered rice in the evening seem to be a variety of foods. In fact, steamed stuffed buns, noodles, rice and potatoes mainly provide carbohydrates, which belong to a class of food, which is not an ideal match in nutrition." The key to food diversity lies in the variety and variety of foods. A balanced diet should include five categories of foods: grains and potatoes, vegetables and fruits, animal foods, soybeans and nuts, cooking oil and salt. Xu Yingxia suggested that every meal should be accompanied by staple food Meat, eggs, milk and vegetables: "In terms of staple food, we should pay attention to the combination of refined rice noodles and coarse cereals; in terms of non-staple food, we should choose meat, eggs and milk, especially meat, and pay attention to the diversified combination of pigs, cattle, sheep, chickens, ducks, geese, fish and shrimp; in terms of vegetables, the more kinds of leafy vegetables, rhizomes, fruits, melons and eggplants and vegetables of different colors, the better; and we should add some yogurt, fruits, etc. appropriately. From this diversified and balanced food combination, we can get all the food needed by the human body A nutrient. " In recent years, based on the needs of weight loss and disease prevention, various dietary patterns such as low carbohydrate diet and ketogenic diet have been sought after on the Internet. For these dietary patterns that focus on a certain kind of food, Jin Chao, a nutritionist in the Clinical Nutrition Department of Beijing Tsinghua Changgeng hospital, reminded to maintain a cautious attitude: "For ordinary people, the most recommended is the balanced diet mode with the most balanced nutrition and suitable for all people. The nutritional value of each kind of food is irreplaceable. Low carbohydrate and other diet modes are suitable for people. They have requirements for physical conditions and also need scientific guidance. Blindly following the trend is easy to lead to metabolic disorder and malnutrition." For the daily diet of residents, Jin Chao believes that the dietary guide provides the most operational guidance. "The dietary guide recommends an average of more than 12 kinds of food per day and more than 25 kinds of food per week. It also provides some ideas of using common ingredients and dishes to match daily diet, which is highly reproducible in life." (outlook new era)