中国居民膳食指南:简本:英文:summary:2016:2016

　　《UMMARY中国居民膳食指南（2016 简本 英文）》：　　(b) Be active to maintain a healthy body weight　　Body weight is an important indicator of one's nutrition and health status. The balance between energy intake and expenditure is the key to maintain a healthy body weight. People of all age groups should have physical exercise daily to maintain energy balance. Under- or over-weight increases the risk of diseases. It is recommended to perform moderate level physical activities for at least 5 days (a total of at least 150 min) per week. Daily activities, totaling up to the equivalent of 6000 walking steps, are also recommended. Avoid being sedentary for more than an hour.　　(c) Eat plenty of vegetables, fruits, dairy and soybeans　　Vegetables, fruits, dairy, soybeans, dairy and soy products are vital components in a balanced diet whereas nuts are a beneficial supplement. Fruits and vegetables are the main source of micronutrients, dietary fiber and phytochemicals. Dairy and soybeans are rich in calcium, high quality proteins and B vitamins. Vegetables should be included in every meal; the recommended daily intake being 300-500g, in which half of them should be dark colored vegetables. It is also encouraged to eat fruits daily. A daily intake of 200-350g of fresh fruits is recommended and they cannot be replaced by processed fruit products. A wide variety of dairy products should be consumed in which a daily intake equivalent to 300g of liquid milk is recommended. Soy products, equivalent to 25g of soybeans or more, should be eaten daily. Although nuts are also a protein source and provides essential fatty acids, they should be consumed in small portions as they are high in calories. (d) Enjoy fish, poultry, eggs and lean meats　　Fish, poultry and lean meats are sources of high quality protein, Vitamin A and B, etc. However, some contain higher amounts of fat and cholesterol than others. Fish and poultry are better choices as their fat content is lower and fish contains higher amounts of non-saturated fatty acids. Eggs contain a wide variety and high amounts of nutrients. Lean meats should be the preferred choice to fatty meats as the fat content is relatively lower. Avoid smoked and cured meats as they can increase the risk of tumors. The recommended weekly intakes for meat and dairy products are as follow: fish-280-525g, poultry and meat-280-525g, eggs-280-350g. The total intake of fish, poultry, lean meat and eggs should be targeted at 120-200g daily.　　……