Half a jin of fruit and a jin of vegetables a day, have you met the standard? According to the latest "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2015)", the overall dietary and nutritional status of residents has improved over the past decade, but there are also relative deficiencies in grains and vegetables, and a significant increase in fat intake. Among them, the average dietary fat energy supply ratio exceeds 30%. An unbalanced dietary structure increases the risk of overweight, obesity, and chronic diseases.
Nutrition experts say that an adequate amount of fruits and vegetables is beneficial to health, including controlling weight, supplementing antioxidants, controlling blood lipids and blood pressure, reducing the risk of malignant tumors, and promoting and protecting intelligence. Fresh fruits and vegetables, in particular, have a great preventive effect on digestive tract malignant tumors. However, relevant data shows that the current intake of vegetables and fruits by the public is lower than the recommended amount and is slightly decreasing, which needs attention.
How to eat fruits and vegetables?
1. Colorful fresh fruits and vegetables, eat them in combination
Nutrition experts introduce that the intake of fruits and vegetables should be considered from three aspects: quantity, variety, and color. 200-500 grams of vegetables (≥3 types) and 200-400 grams of fruits (≥2 types) per day, of which half should be dark-colored. While paying attention to the intake of fruits and vegetables, it is also necessary to pay attention to the overall dietary balance. Any extreme practice that ignores or blindly trusts the nutrition of fruits and vegetables will harm health.
2. Develop good habits and pair them with every meal
Nutritionists say that you can choose vegetables and fruits with lower energy and higher nutritional density. For example, the nutritional density of kiwi fruit can be about 10 times that of apples and watermelons. Parents should help their children develop healthy eating habits and include fruits and vegetables in every meal as much as possible.
3. Adequate nutrients to fight disease and prevent cancer
The new "Dietary Reference Intakes (DRIs) for Chinese Residents" released by the Chinese Nutrition Society has added recommended intakes for preventing chronic non-communicable diseases. For example, vitamin C has antioxidant functions and protects the cardiovascular system. It is recommended that healthy people consume 100 mg per day, while the recommended intake for preventing chronic diseases is 200 mg.
4. Control your weight healthily with the help of fruits and vegetables
In addition, eating more fruits and vegetables can promote metabolism, reduce energy intake, and help shape your body. The dietary fiber in fruits and vegetables has the characteristics of large volume, low energy density, and low glycemic index, and plays a good role in energy balance and weight control. Chinese adults should consume 25-30 grams of dietary fiber daily, and children 12.5-15 grams.