The fifth guideline of the Dietary Guidelines for Chinese Residents (2022) : less salt and oil, control sugar and limit alcohol, and provides core recommendations. How to achieve the goal of less salt, less oil and sugar control?
People's light taste can be gradually developed, and infants and toddlers are the key period for the formation of taste preferences. It is suggested that parents set an example and let their children enjoy a light diet from an early age, which is conducive to the formation of lifelong healthy eating habits.
1
Use salt limit tools wisely
When cooking dishes, adding sugar will mask the salty taste, and you can't judge whether the salt is excessive. Use salt limiting spoon, salt pot and other tools to control the daily salt intake.
2
Go easy on the salty condiments
Less soy sauce, sauce, monosodium glutamate, chicken essence and other salty condiments, use the rich flavor of natural food itself to enhance flavor, such as scallion, ginger, garlic, Sichuan pepper, mushroom and so on.
3
Use low sodium salt, iodized salt
Choosing low sodium salt and other condiments with relatively low sodium content can not only meet the requirement of saltiness, but also reduce the intake of sodium. Iodized salt should be recommended in all areas except areas with high iodine content in water, especially in families with children and adolescents, pregnant women and nursing mothers to prevent iodine deficiency.
4
Put the salt before you take it out of the pan
Adding salt in front of the pan or off the heat will reduce the amount of salt you use while maintaining the same saltiness.
5
Choose fresh ingredients
Salt is added to most foods during processing. Try to buy fresh ingredients and choose less processed foods.
6
Read nutrition labels
Sodium is a mandatory item on the nutrition label of prepackaged food. Pay attention to the sodium content of food when buying.
7
Pay attention to invisible salt
Some food such as biscuits, bread, dried fruit, ice cream, etc., taste not salty, even a little sweet, in fact, have added a lot of salt.
8
Rinse salty foods
Rinse salted vegetables and canned fish in cool, boiled water to reduce salt content.
9
Complete total control
Cooking at home should not be calculated as 5 grams per person per day, and should consider the differences between adults, children and the elderly. In addition to cooking salt, salt content in foods such as snacks, ready-to-eat meals and meals out should be included. Cut back on eating out. Restaurants should be asked to use less salt when eating out.
1
Will choose oil, often change varieties
Higher grades of cooking oil are not always better, and the fatty acid composition of different cooking oils varies greatly. Home purchase cooking oil often change varieties to provide us with fat and nutrition balance guarantee.
2
Skilful cooking
Home use with graduated oil control pot, do cooking quantitative oil.
Consider the differences between adults, children, and the elderly when cooking at home; In addition to cooking oil, it should also include the oil content of cooking oil, salad dressing, fried pastries, etc., and eating out.
When cooking, it uses steaming, boiling, stewing, braising, water sliding, steaming, cold mix and other methods, and uses less frying as far as possible.
3
Choose the right ingredients
1 Fried food, such as fried lotus root, fried eggplant box, not only high fat, high energy, but also produce a lot of harmful substances, try to eat less.
2. Non-oil-absorbing ingredients such as fungus and celery are preferred, while oil-absorbing ingredients such as eggplant are less selected. Oil mostly exists in the soup of dishes, do not drink soup, do not eat bibimbap soup.
3. Eat less animal fat, processed snacks and fried crispy foods, such as cookies, chips, processed meats, etc. Your daily intake of saturated fatty acids should be less than 10% of your total fat intake.
4. Cut down on trans fatty acids
High-temperature cooking oil, vegetable cream, creamer, shortening, etc., may contain trans fatty acids. Intake of trans fatty acids should not exceed 2 grams per day.
5. Cut back on eating out. When you have to eat out, choose dishes that use less oil.
1
Control added sugar
All populations should reduce their intake of added sugars, excluding sugars found in natural fruits and carbohydrates found in staple foods.
2
Eat less sweet foods
Eat less processed foods with added sugar, such as cookies, ice cream, pastries, preserves, jams, etc.
Sugar-sweetened beverage refers to the beverage containing more than 5% sugar, try to drink less or not to drink, let alone drink instead of drinking water.
Learn to read nutrition facts and ingredient lists on food labels and choose drinks that are low in carbohydrates, have no added sugars, or are low in added sugars.
3
Limit sugar to three meals a day
Try replacing sugar with natural foods such as garlic, star anise and Sichuan peppercorns when cooking at home. There is no need to add sugar when making baby supplements. When eating out, try to choose less dishes with more sugar, such as sweet and sour spareribs, shredded pork with fish flavor, braised pork, sweet potato, sweet soup, etc.
Pregnant women, nursing mothers, children and teenagers should not drink alcohol, and people with specific occupations and special conditions should control alcohol consumption.
When friends and relatives dine together, do not persuade alcohol, do not drink too much. If adults drink alcohol, the maximum amount of alcohol per day is recommended to be no more than 15g. Alcohol in any form is not beneficial to human health.
