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July 2024
Guidelines for Maintaining a Healthy Diet and Controlling Energy Intake
This guideline outlines the principles of a balanced diet, focusing on energy control, food choices, and nutrient intake to promote overall health.
Key Points:
It is recommended to avoid the consumption of alcoholic beverages or drinks containing alcohol.
Control Energy Intake:
Maintain a healthy weight by managing daily energy intake. For overweight and obese individuals, reduce daily intake by approximately 500 kcal.
Avoid High-Purine Foods:
Refrain from consuming high-purine foods such as pig brain, hairtail fish, and animal offal.
For high-purine plant foods, discard the soup after boiling to reduce purine content.
Promote Low-Glycemic Index Grains:
Opt for grains with a lower glycemic index (GI), aiming for whole grains to constitute 1/3 to 1/2 of daily grain intake.
Strive for a dietary fiber intake of 25g to 30g per day.
Moderate Dairy Consumption:
Consume an adequate amount of milk and dairy products, targeting around 300mL per day.
Limit fructose intake from sugary drinks and fresh fruit juices.
Ensure Adequate Vegetable and Fruit Intake:
Include at least 500g of vegetables and 200g to 350g of fruits in your daily diet.
Stay Hydrated:
Drink plenty of water, with a recommended daily intake of 2000mL to 3000mL.
Prefer plain boiled water or lemon water.
Avoid Alcoholic Beverages:
Region: China
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