nowadays, all pay attention to the diversification of diet, but do you eat enough healthy? In January this year, the general office of the State Council issued the outline of China’s food and Nutrition Development (2014-2020) (hereinafter referred to as the outline), which aroused widespread concern and discussion in the industry. On February 27, authoritative experts were invited by China Nutrition Society and nutrition and Food Safety Institute of China Center for Disease Control and prevention to deeply interpret and discuss the outline. The experts compared the “food consumption target” in the “Outline” and the current situation of food consumption of Chinese residents, summed up the four types of food most lacking in China’s consumers at the present stage.

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milk. According to the survey, the average daily intake of dairy products per capita of urban and rural residents in China is 26.5G, which is far lower than the recommended intake of 100g of balanced diet pagoda for Chinese residents. Milk is a comprehensive nutrition food, which is high in calcium content and easy to be absorbed and used by the body. If you don’t get enough calcium, you can’t guarantee your bone health. Research shows that the occurrence of osteoporosis and fracture in the elderly is related to the low consumption frequency and total amount of milk in children and adolescents. In addition, studies have found that adding milk to growing children helps to increase height and bone mass. It is suggested that we should drink about 200 ml milk every day in our daily life. People who are lactose intolerant can choose yogurt, and those who are overweight should choose skimmed milk or low-fat milk.

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soybean products. According to the relevant data, the average daily intake of dry beans and bean products per capita in China is 4.2 g and 11.8 g respectively, which is far lower than the recommended intake of 30-50 g dry beans and equivalent amount of bean products. We emphasize that the reason why people eat more bean products is based on the changes of Chinese dietary patterns in the past 20 years. The survey shows that Chinese people eat more and more animal food, which leads to excessive fat intake, which is one of the risk factors leading to high incidence of chronic diseases such as obesity, hypertension and diabetes. Soybean products are characterized by high quality protein content and a certain proportion of unsaturated fatty acids. Increasing the intake of beans, to a certain extent, can avoid the risk of obesity caused by excessive consumption of animal food, and effectively prevent the occurrence of chronic diseases. In addition to advising people to eat more easily digestible soybean products, we also call on food processing enterprises to produce more bean products with diversified tastes to meet the needs of consumers.

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coarse grain. In the past 20-30 years, the grain consumption of urban and rural residents in China has become less and less, especially the decrease of coarse grain, which leads to the decrease of vitamin B1 intake from 2.5 mg / D to 1.0 mg / d. Coarse cereals are rich in B vitamins, minerals and dietary fiber. Studies have shown that there is a “negative correlation” between the consumption of coarse grain and chronic diseases. If you eat more coarse grain, the risk of chronic diseases will be smaller. It is worth mentioning that dietary fiber rich in coarse grains can increase gastrointestinal peristalsis, prevent constipation and effectively prevent colon cancer. It is recommended to eat 50-100 grams (1-2 Liang, dry weight) of coarse grains every day, and learn how to make coarse grains carefully and how to match them. Fine cooking of coarse grains helps people better adapt to the taste of coarse grains. The way to cook porridge is worth recommending. It is simple and delicious to cook red beans and mung beans with sorghum, job’s tears, oats, millet, black rice, yellow rice, barley, buckwheat, etc. You can also make some miscellaneous foods, such as millet, corn, buckwheat and other grains into flour, and mix them with white flour to make steamed bread, noodles or pancakes, which is more acceptable.

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aquatic products. The average daily intake of fish and shrimps per capita in China is 29.6 grams, which is far lower than the 75-150 grams recommended by Chinese dietary guidelines. Aquatic products contain more high-quality protein, lower fat content than pork and other red meat, and contain more polyunsaturated fatty acids, which can promote brain development and maintain the health of cardiovascular and cerebrovascular. Therefore, it is recommended that you often eat some aquatic products, two or three times a week, at least once a week. Salmon, yellow croaker, small flat fish and other aquatic products are good. The best way to eat fish is steamed or stewed. Try to avoid frying.

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