1. Add variety to the diet with plenty of grains.
Include grains, tubers, vegetables, fruits, meat, poultry, fish, eggs, dairy products, beans and nuts into the daily diet. Select whole grains and different types of beans and tubers.
2. Eat more vegetables, fruits, dairy products and beans.
Buy more brightly colored vegetables and fruits. Eat fruits whole instead of juicing them. Have a variety of dairy products, especially yogurt. Eat soy products frequently and nuts in moderation.
3. Eat a moderate amount of fish, poultry, eggs and lean meat.
Cut down on fat, smoked or preserved meat. Never eat wild animals.
4. Cook with less salt and oil. Limit sugar intake and drink alcohol in moderation.
Cut back on high sodium and deep-fried food. Adults should drink seven to eight glasses of water or tea each day. Avoid or reduce the consumption of sugar-sweetened beverages. If drinking alcohol, drink moderately (men no more than 25g per day and women no more than 15g a day).
5. Balance diet and exercise, and maintain a healthy weight.
Refrain from binge drinking or binge eating. Don’t sit too much. Stand up and stretch your legs once an hour.
6. Reduce food waste and prepare the right amount of food.
Try to portion the meals for each family member or use serving chopsticks and spoons. Use fresh and safe food and cook it properly. Keep raw and ready-to-eat food separate. Reheat the cooked food or leftovers thoroughly.
1. 食物多样，谷类为主
每天的膳食应有谷薯类、蔬菜水果类、畜禽鱼蛋奶类、大豆坚果类等，注意选择全谷类、杂豆类和薯类。
2. 多吃蔬果、奶类、大豆
多选深色蔬果，不以果汁替代鲜果；吃各种奶及其制品，特别是酸奶；经常吃豆制品，适量吃坚果。
3. 适量吃鱼、禽、蛋、瘦肉
少吃肥肉、烟熏和腌制肉制品。坚决杜绝食用野生动物。
4. 少盐少油，控糖限酒
少吃高盐和油炸食品；饮用白开水和茶水，成人每天7-8杯；不喝或少喝含糖饮料；成人如饮酒，男性酒精量≤25克/天，女性≤15克/天。
5. 吃动平衡，健康体重
不暴饮暴食；减少久坐时间，每小时起来动一动。
6. 珍惜食物，按需备餐
提倡分餐和使用公筷、公勺；选择新鲜、安全的食物和适宜的烹调方式；食物制备生熟分开，熟食二次加热要热透。
