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, with the average dietary fat energy supply ratio exceeding 30%. An unbalanced dietary structure increases the risk of overweight, obesity, and chronic diseases.
Nutrition experts state that an adequate amount of fruits and vegetables is beneficial for 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 significant preventive effect on digestive tract malignant tumors and other diseases. However, relevant data shows that the current intake of vegetables and fruits by the public is below the recommended amount and has slightly decreased, which requires attention.
How to eat fruits and vegetables?
1. Colorful fresh fruits and vegetables, eat them in combination
Nutrition experts explain that the intake of fruits and vegetables should be considered in terms of quantity, variety, and color. Aim for 200-500 grams of vegetables (≥3 types) and 200-400 grams of fruits (≥2 types) daily, with half being dark-colored. While paying attention to the intake of fruits and vegetables, it is also important to focus on overall dietary balance, as any extreme approach that neglects or blindly trusts the nutrition of fruits and vegetables will harm health.
2. Develop good habits, pair them with every meal
Nutritionists suggest choosing fruits and vegetables with lower energy and high nutritional density. For example, the nutritional density of kiwi can be about 10 times that of apples and watermelons. Parents should help their children develop healthy eating habits and try to include fruits and vegetables in every meal.
3. Adequate nutrients, to prevent disease and cancer
The new version of the "Dietary Reference Intakes (DRIs) for Chinese Residents" released by the Chinese Nutrition Society includes recommended intakes for preventing chronic non-communicable diseases. For instance, vitamin C has antioxidant functions and protects the cardiovascular system. The recommended daily intake for the healthy population is 100 mg, while the suggested intake for preventing chronic diseases is 200 mg.
4. Healthily control weight, with the help of fruits and vegetables
In addition, eating more fruits and vegetables can boost metabolism, reduce energy intake, and help with body shaping. The dietary fiber in fruits and vegetables has characteristics such as large volume, low energy density, and a low glycemic index, making it effective for energy balance and weight control. Chinese adults should consume 25-30 grams of dietary fiber daily, and children should consume 12.5-15 grams.