Not long ago, the Chinese Nutrition Society released the "Scientific Research Report on Dietary Guidelines for Chinese Residents (2021)". This report explains the dietary status and health problems of our country's residents very clearly and without any ambiguity.
There is good news and bad news in the report.
The good news is that everyone is getting taller, their nutrition is keeping up, and the quality of their diet is indeed improving.
The bad news is that the body is engaging in less and less physical activity and consuming too much cooking oil, salt and sugar, and the risk of obesity and chronic diseases is quietly increasing.
Today, based on this report, we will discuss how ordinary people should eat and engage in physical activities so that they can effectively maintain their health.
Eat well and move less, obesity becomes a "stumbling block"
The report mentioned an extremely distressing statistic: the total physical activity of adult residents has shown a trend of decreasing year by year, becoming less and less year by year.
Men consume nearly 80 kcal less per day, and women also consume 65 kcal less.
These numbers may not seem big, but over time, they add up to a lot of fat that cannot be shed.
At this time, people are spending more and more time sitting in front of screens. On average, they spend more than 3 hours a day looking at mobile phones and watching TV during idle time.
When energy intake remains constant, the amount of activity performed by the body also decreases, which has become the main driving force behind the continuous increase in the incidence of overweight and obesity.
In other words, our diet may be more refined than in the past, but the amount of activity is extremely sparse. As a result, calories cannot be consumed, and the weight naturally rises.
These eating habits are quietly damaging your body
The report also focuses on dietary risk factors.
High sodium intake is still a key factor in the occurrence of cardiovascular and metabolic diseases. Simply put, it means excessive salt consumption.
For many of us, when cooking, we tend to have strong tastes, use a lot of soy sauce, a lot of salt, and a lot of MSG. In addition, we like to eat pickles and bacon. As a result, the sodium intake can easily exceed the standard range.
Another risk is high sugar intake, especially sugary drinks, desserts and milk tea, which has become a major risk factor for obesity and diabetes among teenagers.
In addition, excessive intake of livestock meat , smoked meat, alcohol, and oil, also increase health risks.
These habits are not developed in a day, but if you want to change them, you have to start day by day.
The quality of meals is getting better, and good habits are worth sticking to
Of course, there are also gratifying changes in the report.
Generally speaking, the dietary quality of our residents has improved. Among them, the intake of vegetables has remained stable at about 270 grams per person per day. This is really a good foundation.
The intake of high-quality protein continues to increase, and the proportion of protein derived from animal foods has increased from 18.9% to 35.2%.
The height of residents has increased significantly in different age groups, and the growth retardation rate of children under 5 years old in rural areas has decreased significantly. These situations indicate that sufficient food supply and improved diet quality have actually brought benefits.
This also tells us that maintaining the intake of vegetables and ensuring the intake of high-quality protein cannot be discarded. These good habits are the foundation of health.
How to make a balanced diet? Remember these key points
Based on the final conclusion of the report, clear and precise recommendations are given. Following a balanced dietary pattern for a long time is the key foundation for achieving a healthy longevity and preventing chronic diseases.
Specifically, we can start from these aspects.
First, control oil, salt, sugar intake.
When cooking dishes, reduce the amount of oil used and use more methods of steaming, boiling, and cold salad; in terms of salt, you can try to use onions, ginger, garlic, vinegar and spices to add flavor; drink sweet drinks as little as possible, and boiled water is the most ideal choice.
Second, increase whole grains , the intake of dark vegetables, fresh fruits, beans and their products.
Mix some brown rice and oats into the white rice to upgrade the staple food; make sure there is a pound of vegetables every day, half of which are dark vegetables, so that the nutrition will be more comprehensive.
First, increase the consumption of aquatic products rich in polyunsaturated fatty acids, then increase the intake of low-fat milk and its corresponding products, and then eat eggs in moderation.
Fish, shrimp, shellfish, low-fat milk, and yogurt are all good for cardiovascular health.
This report puts on the table both our eating problems and our experience in eating well.
By 2026, if you want to achieve the goal of eating healthily, you don't have to follow the Internet celebrity recipes, but return to the essence of a balanced diet, which is to control the intake of oil, salt, and sugar, and eat more whole grains, vegetables, fruits, and high-quality protein. At the same time, don't forget to take action.
In the final analysis, health-related matters rely on the accumulation of time every day, and cannot be solved with just one meal.
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