This is Lahai Festival, we all drink porridge?

As the saying goes, "After the Lunar New Year, it's the New Year."

The Chinese New Year is just around the corner

Eating and drinking is always a must

Buying up the New Year's Eve products and getting together for a party is a good idea.

But some people have said that the ......

This...... "Every festive season you gain three pounds" ......

How can we get rid of the curse of "three pounds fat"

Have a happy, nutritious and healthy Spring Festival?

This afternoon (January 24), six organizations in the fields of nutrition, chronic disease prevention and control, and health communication jointly released the "Wise Nutrition, Healthy Holidays" - 2018 Spring Festival Food Consumption Recommendations in Beijing. Based on the big data of food consumption of Chinese people during the Spring Festival, they gave precise suggestions for holiday food consumption.

Let's take a look at what the experts have to say~

1

Food diversification is the basic way to achieve a balanced diet

Ding Gangqiang, director of the Institute of Nutrition and Health at the CDC:

Emphasis on "food diversification", consume at least 12 kinds of food every day and at least 25 kinds of food every week. Don't have too much of each type of food. We ask that the food should be varied, cereal-based, vegetables, fruits and dairy can eat more, but poultry and meat should be eaten in moderation.

2

Nuts are good, don't overdo it, prefer the original flavor, easy to store

Nuts can be eaten as a meal or snack, is very good holiday food. Big data show that the Spring Festival food consumption, the highest sales of nuts, but it should be noted that should not be excessive consumption.

1

Nuts contain a variety of unsaturated fatty acids, minerals, vitamin E and B vitamins, eaten in moderation is good for health;

2

At the same time, nuts belong to high-energy food. It is recommended that you consume about 10g of nuts per day, and if you consume more than that, you should pay attention to controlling your total energy intake

3

It is best to use nuts in their original flavor. Because processing usually brings in more salt, sugar and oil, you should pay attention to reading the nutrition label when you buy them;

4

Consumption can be based on the choice of individual small packets of nuts, easy to store and control the amount of daily intake.

3

Choice of meat has to pay attention to, fish and shrimp & gt; poultry & gt; livestock

Many people come home to the first sentence is

"Mom! I want to eat meat!"

Meat is a must for Chinese New Year.

But when it comes to choosing and eating meat, it's important to pay attention to the type and amount of meat you eat.

1

"Four-legged is not as good as two-legged, two-legged is not as good as no leg" is a very reasonable saying. Fish and shrimp are low in fat and contain more unsaturated fatty acids; poultry are also low in fat, and their fatty acid composition is also better than animal fat; followed by lean animal meat, low in fat and rich in iron.

2

Adults' recommended daily intake of livestock and poultry meat and fish and shrimp are 40-75 grams (about one tael);

3

There are more dinners during the Spring Festival, so you should pay attention to the combination of meat and vegetables. Consumption of too much meat (protein), easy to cause metabolic burden or even lead to high uric acid, gout and other symptoms;

4

Frozen meat, aquatic products long-term storage will lead to water loss, taste deterioration, it is recommended to purchase in moderation, do not stockpile;

5

Less fat meat, smoked and cured meat products.

4

Fruits and vegetables are fresh and colorful, half a catty of fruit and a catty of vegetables

In addition to the festivities of the big fish and meat, fruits and vegetables are also essential da!

But the vegetable intake of our residents declined year by year, fruit intake is still at a low level, during the holiday season, more attention should be paid to adjust the dietary structure.

1

Adults daily recommended intake of 200-350 grams of fruit (about half a catty), intake of 300-500 grams of vegetables (about 1 catty), and it is recommended to diversify the types;

2

Vegetables recommended that half of the vegetables are dark-colored vegetables (dark green, red, red-orange, red, red, purple, etc.), such as: red colored peppers, purple cabbage, spinach, etc.

3

This is the first time that I've seen the same thing in my life. >3

Drinking fruit juice is not as good as eating fresh fruit, fruit juice is high in sugar and loses nutrients such as dietary fiber;

4

Pickles and sauces are not a substitute for fresh vegetables. From a nutritional point of view, pickles and sauces no longer belong to the category of vegetables and contain a large amount of salt;

5

It is recommended that fresh vegetables and fruits be consumed as much as possible, and if they need to be given as gifts or stored, they should be of a type that is easy to keep for a long time.

5

Grain-based roughage, mixed beans and potatoes are not missing

During the holiday season, you should focus on cereal intake, while consuming mixed beans and potatoes every day.

1

Adults are recommended to consume 250-400g of cereals and potatoes per day, including 50-150g of whole grains and legumes, and 50-100g of potatoes.

2

Compared with refined grains, whole grains contain all the natural nutrients of grains, such as dietary fiber, B vitamins and vitamin E, minerals, unsaturated fatty acids, phytosterols, and plant sterols. fatty acids, phytosterols, and phytochemicals such as phytic acid and phenols, which are more favorable to health;

3

Miscellaneous beans are red beans, green beans, flower beans, kidney beans, peas, and fava beans, in addition to soybeans. Mixed beans are low in fat, higher in B vitamins than cereals, rich in calcium, phosphorus, iron, potassium, magnesium and other minerals. At the same time, mixed beans are rich in lysine, and cereal food with food, can be complementary role through plant proteins, to improve the nutritional value of cereals;

4

Potatoes low-fat, high-potassium, rich in fiber and pectin, etc., can promote intestinal peristalsis, prevention of constipation.

6

Drinking must be in moderation, do not persuade, do not drink

Chinese New Year, party more, we all love to drink.

But wine can help and hurt, drinking alcohol must be moderate Oh

1

High white wine contains high energy, and almost no other nutrients. If you want to drink alcohol, you should try to drink low-grade alcohol and pay attention to moderation. The Dietary Guidelines for Chinese Residents (2016) suggests that the maximum daily consumption of alcohol for male and female adults should not exceed 25 grams and 15 grams, respectively;

2

Pregnant women, breastfeeding mothers, children and teenagers, people with specific occupations, those taking medication, and people with illnesses should not drink alcohol.

7

Rejecting greasy and heavy flavors, the diet should control oil, salt and sugar

But whether it's salty or sweet,

overdoing it is undesirable.

1

When choosing food, special attention should be paid to the content of oil, salt and sugar in the food, and for the sake of health, to develop a light eating habit;

2

The Dietary Guidelines for Chinese Residents (2016) recommends that adults consume no more than 6 grams of salt per day; between 25-30 grams of cooking oil; and no more than 50 grams of added sugar per day, preferably less than 25 grams.

I hope you can both satiate your appetite and maintain a good figure~

Source: Comprehensive BTV News, China Economic Net

Edit: Cen Jingyun

Click your hand and don't gain weight over the festive season~