The National Health and Family Planning Commission first introduced 6 tips for "My Plate", eat smart and get nutrition!

According to a recent survey by the National Health Administration, over the past four years, 99% of Chinese people have insufficient intake of dairy products, more than 90% have insufficient intake of nuts, and nearly 90% have insufficient intake of fruits and vegetables, with the majority of them being women aged 19 to 64. Therefore, we launched the "My Plate" image for the first time and designed 6 key tips to urge the public to eat smartly and achieve nutrition and health.

According to the National Health Administration's 2013-2016 National Nutrition and Health Changes Survey, 99.8% of adults aged 19 to 64 consume less than 1.5 cups of dairy products per day, 91% consume less than 1 serving of nuts and seeds, 86% consume less than 3 servings of vegetables, and 86% consume less than 2 servings of fruit.

I eat smartly on my plate, so I can eat well and feel full every time

The survey also shows that women's intake is also seriously insufficient. Among women aged 19-64, 88.1% consume less than 3 servings of vegetables, 85.1% consume less than 2 servings of fruit, 99.9% consume less than 1.5 servings of dairy products, and 89.7% consume less than 1 serving of nuts and seeds.

Wang Yingwei, director of the National Health Administration, emphasized that "My Plate" was converted based on the country's latest version of the 107th "Daily Dietary Guidelines", while incorporating the concepts of category and portion. As long as people follow "My Plate" and eat smartly, they can eat well and feel full at every meal, and nutrition will follow. Especially on the eve of Mother's Day, mothers are encouraged to accompany their families to implement "My Plate" in their daily lives, so that full nutrition can serve as the most solid support for family happiness.

6 tips for my plate, eat smart and get nutrition

In addition to the "My Plate" image, the National Health Administration also proposed a formula, so that people can easily use buffet boxes, glass boxes, round iron box lunch boxes or plates at home to eat smartly and get nutrition whether they are at home or eating at a buffet, as long as they follow the "My Plate" ratio and combine it with the formula. The formula is as follows:

1. Drink a cup of milk every morning and evening: Drink 1 cup of 240 ml of dairy products every morning and evening. Sufficient dairy intake can increase calcium intake and maintain bone health, or you can increase the intake of dairy foods by adding dairy products to dishes or eating cheese, sugar-free yogurt, etc.

2. Eat a fist-sized portion of fruit at each meal: 1 serving of fruit is about the size of a fist, and chopped fruit is about half a bowl to 1 bowl. You should consume at least 2 servings of fruit a day, and choose local, seasonal, and diverse fruits.

3. Eat more vegetables than fruits: The intake of green vegetables should be sufficient, and the volume should be larger than that of fruits. Choose seasonal and dark-colored vegetables (including dark green and yellow, orange and red) and they should account for more than 1/3.

4. Eat the same amount of rice and vegetables: The amount of whole grains is about the same as that of vegetables, and try to focus on whole grains that are "maintained in their original state", or at least 1/3 should be unrefined whole grains, such as brown rice, whole wheat products, oats, corn, sweet potatoes, etc.

5. One palm of beans, fish, eggs and meat: One palm of protein food can provide about 1.5 to 2 servings of beans, fish, eggs and meat. To avoid eating too much saturated fat that is not good for your health at the same time, the priority order for choosing these foods should be: beans > fish and seafood > eggs > poultry and livestock meat, and processed meat should be avoided.

6. 1 teaspoon of nuts and seeds: One portion of nuts and seeds should be consumed every day. One portion of nuts and seeds is about 1 tablespoon (about 5 almonds, 10 peanuts, and 5 cashews). People can consume 1 tablespoon at a fixed time throughout the day, or distribute it among 3 meals, 1 teaspoon per meal (1 tablespoon = 3 teaspoons).