1. Add variety to the diet with plenty of grains.
Include grains, tubers, vegetables, fruits, meat, poultry, fish, eggs, dairy products, beans and nuts into the daily diet. Select whole grains and different types of beans and tubers.
2. Eat more vegetables, fruits, dairy products and beans.
Buy more brightly colored vegetables and fruits. Eat fruits whole instead of juicing them. Have a variety of dairy products, especially yogurt. Eat soy products frequently and nuts in moderation.
3. Eat a moderate amount of fish, poultry, eggs and lean meat.
Cut down on fat, smoked or preserved meat. Never eat wild animals.
4. Cook with less salt and oil. Limit sugar intake and drink alcohol in moderation.
Cut back on high sodium and deep-fried food. Adults should drink seven to eight glasses of water or tea each day. Avoid or reduce the consumption of sugar-sweetened beverages. If drinking alcohol, drink moderately (men no more than 25g per day and women no more than 15g a day).
5. Balance diet and exercise, and maintain a healthy weight.
Refrain from binge drinking or binge eating. Don’t sit too much. Stand up and stretch your legs once an hour.
6. Reduce food waste and prepare the right amount of food.
Try to portion the meals for each family member or use serving chopsticks and spoons. Use fresh and safe food and cook it properly. Keep raw and ready-to-eat food separate. Reheat the cooked food or leftovers thoroughly.
1. 食物多樣，谷類為主
每天的膳食應有谷薯類、蔬菜水果類、畜禽魚蛋奶類、大豆堅果類等，注意選擇全谷類、雜豆類和薯類。
2. 多吃蔬果、奶類、大豆
多選深色蔬果，不以果汁替代鮮果；吃各種奶及其制品，特別是酸奶；經(jīng)常吃豆制品，適量吃堅果。
3. 適量吃魚、禽、蛋、瘦肉
少吃肥肉、煙熏和腌制肉制品。堅決杜絕食用野生動物。
4. 少鹽少油，控糖限酒
少吃高鹽和油炸食品；飲用白開水和茶水，成人每天7-8杯；不喝或少喝含糖飲料；成人如飲酒，男性酒精量≤25克/天，女性≤15克/天。
5. 吃動平衡，健康體重
不暴飲暴食；減少久坐時間，每小時起來動一動。
6. 珍惜食物，按需備餐
提倡分餐和使用公筷、公勺；選擇新鮮、安全的食物和適宜的烹調(diào)方式；食物制備生熟分開，熟食二次加熱要熱透。
