Weight control and obesity prevention have always been hot topics, and the concept of eating less and moving more, less oil and less sugar has long been deeply rooted in the hearts of the people. But how to eat during weight loss requires scientific and specific guidance. Recently, the National Health Commission organized the compilation and issuance of the "** Obesity Diet Guidelines (2024 Edition)" and "Obesity Diet Guidelines for Children and Adolescents (2024 Edition)" (hereinafter referred to as the "Guidelines"), which gave a detailed introduction to how to eat during weight loss.
For food choices during weight loss, the "Guide" gives detailed recommendations on 5 types of foods, starting with cereals and potatoes, which are recommended to have a total daily intake of 150 300 grams.
Whole grains are important for carbohydrates, dietary fiber, and B vitamins**, and increasing your intake of whole grains can help maintain normal weight, delay weight gain, and reduce the risk of all-cause mortality, type 2 diabetes, cardiovascular disease, colorectal cancer, and more. Whole grains and beans can provide more B vitamins, minerals, dietary fiber and other nutrients, which play an important role in controlling obesity.
It is recommended that obese people consume 50 150 grams of whole grains and mixed beans per day, such as black rice and corn with high nutrient density. In the choice of staple foods, it is necessary to mix coarse and fine, and avoid long-term simple intake of coarse grains or fine grains. Potatoes are rich in starch, dietary fiber, vitamins and minerals, and it is recommended that obese people consume 50 100 grams of potatoes per day.
For obese children and adolescents, cereals and potatoes are preferred for steaming and cooking, mixed rice, multigrain noodles, etc., and stay away from high-oil cooking and processed cereals and potatoes such as fried dough sticks, french fries, instant noodles, crispy noodles, spicy noodles, etc., as well as snacks with added sugar, cream, butter such as cream cakes, butter bread, cream popcorn, etc.
Adult weight loss people should increase their daily intake of fresh vegetables to ensure that they are 300 500 grams (raw weight) or even more, of which the intake of dark vegetables should account for more than 1 2. Dark vegetables refer to dark green, orange and purple vegetables, etc., which have nutritional advantages, especially their rich - carotene, which is an important dietary vitamin A**. Dark green vegetables include spinach, rape, etc.; orange-red vegetables such as carrots, tomatoes; Fuchsia vegetables such as purple cabbage, red amaranth, etc. When choosing and buying vegetables, it is necessary to vary more, reaching at least 3 to 5 kinds a day.
It is recommended to consume about 200 grams of fruits per day, and at the same time reduce the consumption of high-sugar fruits, such as durian, banana, lychee, fresh dates, etc., and should not drink fruit juice.
Children and adolescents prefer leafy vegetables, melons and eggplants, fresh beans, flower sprouts, fungi and algae, etc., followed by some vegetables with high starch content such as lotus root, etc., and eat less vegetables cooked and processed with high oil, salt and sugar such as fried lotus root clips, braised eggplant, fried fruit and vegetable crisps, etc. In terms of fruits, fruits with relatively high sugar content such as winter dates, hawthorn, durian, bananas, lychees, sugarcane, longan, mangoes, etc. should be eaten in limited quantities, and all kinds of high-sugar canned fruits and preserved fruits should be kept away.
*During weight loss, it is appropriate to choose high-protein, low-fat meat and aquatic products. As a high-quality protein**, fish, shrimp, crab, shellfish and other aquatic products have a low fat content and contain more unsaturated fatty acids, so it is recommended to eat at least 2 times a week or eat a total of 280 525 grams per week, which is equivalent to a daily intake of 40 75 grams.
Livestock and poultry meat represented by pigs, cattle, sheep and chickens is recommended not to exceed 500 grams per week, and probably not more than 70 grams per day. Pigs, beef, and mutton should choose pure lean meat. It is advisable not to skip red meat altogether to avoid the occurrence of anemia.
Egg intake should be 280 350 grams per week, which is about 1 egg per day.
During the period of weight loss in children and adolescents, eat less crab roe, crab paste and other aquatic parts rich in fat and cholesterol; It is recommended to choose low-fat parts such as tenderloin and tendon meat, as well as low-fat poultry such as breast meat and skinless leg meat. Eat less fatty meat, pork belly, hoof, brisket, large intestine, foie gras, etc.
In terms of milk, the Guidelines recommend, ** Drink 300 500 ml of low-fat or skim milk per day during weight loss. Weight losers with lactose intolerance can choose low-fat yogurt or lactose-free products with no added sugar. If you don't drink enough milk, you should pay attention to increasing your intake of high-quality protein and calcium.
2 Preschool children aged 5 years should consume 350 500 ml or equivalent of milk and milk products per day, and 6 17 years of school age children and adolescents should consume more than 300 ml or equivalent of milk and milk products per day.
Whether it is ** or children and adolescents, it is appropriate to choose soy products such as tofu, unsweetened soy milk and tofu brain during weight loss, consume 15 25 grams of soybeans per day, and avoid choosing fried and soy products with high salt content.
The guidelines point out that nuts are high-energy foods, but they contain high levels of unsaturated fatty acids, vitamin E and other nutrients, so moderate intake is good for health. The recommended amount of nuts is an average of 50 70 grams per week, which is an average of about 10 grams per day, and plain nuts are preferred. If you consume too much, you should reduce your intake of other foods in three meals a day.
Also be wary of the "invisible fats" in food, such as meat, organ meats, and nuts. The guidelines point out that nuts are high-energy foods, but they contain high levels of unsaturated fatty acids, vitamin E and other nutrients, so moderate intake is good for health. The recommended amount of nuts is an average of 50 70 grams per week, which is an average of about 10 grams per day, and plain nuts are preferred. If you consume too much, you should reduce your intake of other foods in three meals a day.
Also be wary of the "invisible fats" in food, such as meat, organ meats, and nuts.
*: Health Times.