Every kilogram of fruit a pound of vegetables a day, are you up to the standard? According to the latest report on the status of nutrition and chronic diseases of Chinese residents (2015), the overall nutritional status of residents has been improved during the ten years, but there are also relative shortages of cereals and vegetables, and the amount of fat intake has increased significantly. The average meal The fat supply ratio exceeds 30%. Unbalanced dietary structures increase the risk of being overweight, obese, and chronic diseases.
Nutrition experts said that sufficient amounts of fruits and vegetables are beneficial to health, including controlling weight, supplementing antioxidants, controlling blood lipids, blood pressure, reducing the risk of malignant tumors, and promoting and protecting intelligence. In particular, fresh fruits and vegetables have a great preventive effect on malignant tumors in the digestive tract. The relevant data show that at present the public's intake of vegetables and fruits is lower than the recommended amount, and it has also declined slightly, which needs attention.
How to eat vegetables and fruits?
1. Colored fresh fruits and vegetables, served with
According to nutrition experts, the intake of fruits and vegetables should be considered in terms of quantity, type, and color. Each day, 200 to 500 grams of vegetables (≥3) and 200 to 400 grams of fruit (≥2) should be dark. While paying attention to the intake of fruits and vegetables, we must also pay attention to the overall dietary balance. Any extreme practice that ignores or superstitiously eats fruits and vegetables will damage health.
2. Develop good habits and meals with good meal
The nutrition catering teacher said that the choice of fruits and vegetables with low energy and high nutrient density, such as the nutritional density of kiwifruit can reach about 10 times that of apple and watermelon, parents should help children develop healthy dietary habits, as far as possible in each meal All fruit and vegetables are added.
3. Adequate nutrients, disease resistance and anti-cancer
The new version of the Chinese Dietary Reference Intakes DRIs released by the China Nutrition Society has increased the recommended intake of chronic non-communicable diseases. For example, vitamin C has anti-oxidant function and has a protective effect on the cardiovascular system. It is recommended that healthy people. A daily intake of 100 milligrams, while the recommended intake for the prevention of chronic illness is 200 milligrams.
4. Healthy weight control, fruits and vegetables to help
In addition, eating more fruits and vegetables can promote metabolism, reduce energy intake and help shape the body. The dietary fiber in fruits and vegetables has the characteristics of large volume, low energy density and low blood sugar production index, and has a good effect on energy balance and weight control. Adults in China should consume 25 grams to 30 grams of dietary fiber daily, and children should have 12.5 grams to 15 grams.
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