Special planning of the "Health from Food" series丨High-fat diet, are you eating right?

When it comes to fat, people often think of the origins of obesity, fatty liver, atherosclerosis, etc., especially fat is one of the three essential macronutrients for our body. It is not only an important energy nutrient for our body, but also plays a role in heat preservation and energy storage. Blindly excessive intake or excessive restriction of fat diet can cause physical illness. Excessive intake, that is, the energy supply ratio of fat intake exceeds 30% of the total calories, will increase the risk of chronic cardiovascular and cerebrovascular diseases. Too low intake can cause body dysfunction, malnutrition, poor mental state, decreased immune function, etc. Therefore, it is necessary to reasonably choose and consume fat to achieve an optimal "fat" diet. How should we choose?

According to the recommendations in the Dietary Guidelines for Chinese Residents (2022), we summarize the following points:

1. Cereals: Whole grains are rich in dietary fiber, including millet, rice, corn, potatoes, etc. It is recommended that adults consume 200-300g of cereals per day, including 50-150g of whole grains and beans (beans other than soybeans).

2. Beans: such as black beans, soybeans, green beans and other soybeans. It is recommended that adults consume 25-35g of soybeans per day.

3. Oils: For Chinese people in most regions, try to choose vegetable oils, such as olive oil, coconut oil, linseed oil, soybean oil, corn oil, sunflower oil, etc. It is recommended that adults should not consume more than 25-30g of cooking oil per day.

4. Fish, meat and poultry: Try to eat deep-sea fish, such as salmon, herring, sardines, etc., chicken breast, beef, lean meat, etc., and eat less red meat and fat. The recommended average daily intake is 100~150g, of which the recommended daily intake of aquatic products is 40~75g.

5. Dairy products: Eat a variety of dairy products, such as yogurt, cheese, etc. The intake is equivalent to more than 300ml of liquid milk per day.

6. Eggs: such as chicken eggs, quail eggs, goose eggs. It is recommended to eat one egg a day, 300~350g per week.

7. Nuts: Try to choose original ones, not fried or sugared. Such as walnuts, cashews, pistachios, macadamia nuts, melon seeds, almonds, pumpkin seeds, etc. It is recommended that adults consume 25-35g of nuts per day.

8. Fruits: such as avocados, alligator pears, etc. It is recommended that adults consume 200~350g per day.

Reasonable intake of fat, maintaining a balanced diet, and developing good eating habits will jointly improve the quality of physical health and increase the happiness index of life.

Popularize health knowledge and live a healthy life. Pay attention to health knowledge every day, and be healthy and happy every day. Do you know how to eat a low-fat diet?

This article was scientifically reviewed by Li Suyun, deputy chief nutritionist and doctor of nutrition at the Cancer Hospital of the Chinese Academy of Medical Sciences.