Set a small nutritional target -less salt and less oil control sugar limit wine

"Chinese residents' Dietary Guide (2022)" Guidelines 5: less salt and less oil, sugar controlled wine, and given core recommendations. How to achieve the goal of less salt and oil control sugar?

How to achieve less salt?

The light taste of a person can be gradually developed. The infantile period is a critical period for the formation of taste preferences. It is recommended that parents use it to make children like a light diet from an early age, which will help them form a healthy eating habit. 1 When cooking dishes with salt limitation tools, add sugar to cover the salty taste. Taste the excessive amount of salt, and use tools such as salt spoon, salt tank to control the daily salt intake.

2 Putting less salt seasonings

Stir -fried dishes, sauce, sauce, monosodium glutamate, chicken essence and other seasonings, and use the rich flavor of natural food itself to add flavor, such as shallots, ginger, garlic, pepper, shiitake mushrooms, etc.

3 Select low sodium salt, iodized salt

Choosing a relatively low sodium -containing condiments such as low sodium salts can not only meet the requirements of salty taste, but also reduce the intake of sodium. Except for high -water iodine areas, iodized salt should be recommended in all areas, especially families with children and teenagers, pregnant women, and breasts. They should also eat iodized salt to prevent iodine deficiency.

4 Put salt before the pan

Put salt before or when the dishes are turned off, and can reduce the amount of salt when maintaining the same salt.

5 choose more fresh ingredients

Most food adds salt during the processing process, try to buy fresh ingredients as much as possible, and choose less processed food.

6 Read nutrition label

Sodium is a compulsory label in the pre -packaged food nutrition label. When purchasing, pay attention to the content of food sodium.

7 Pay attention to invisible salt

Some foods such as biscuits, bread, preserved fruit, ice cream, etc., are not salty, even a little sweet, in fact, a lot of salt is added.

8 Rinse high -salt food

Rinse the pickles, fish in canned water, etc., can reduce the salt content.

9 Do the total amount control

When cooking at home, it should not be calculated based on 5 grams per person per day, and the difference between adults, children, and elderly people should be considered. In addition to cooking salt, food, food, food and other foods and salt content in the meal should be included. Reduce dining outside. When dining abroad, you should be required to put less salt in the restaurant.

How to achieve less oil?

1 will choose oil, often change varieties

The higher the level of edible oil, the better the fatty acid composition of different edible oils. Purchasing edible oils at home often provide us with fat and nutritional balance guarantees. 2 ingenious cooking family uses scaling oil control pots to make quantitative oil for cooking. When cooking at home, the difference between adults, children, and elderly people should be considered; in addition to the oil use of dishes, it should also include noodle oil, salad sauce, fried crispy food, etc. and the oil content of eating outside. During cooking, use steaming, cooking, stewing, simmering, slippery, crickets, cold mixing, etc., and try to use the method of fried as much as possible. 3 Choose the right ingredients 1. Fried foods, such as fried lotus root and fried eggplant boxes, not only high fat and high energy, but also produce a lot of harmful substances. Eat as little as possible. 2. Preferred ingredients such as fungus, celery, etc., and choose less ingredients such as eggplant. Most of the oil exists in the soup of the dishes. Do not drink soup or soup. 3. Eat less animal oils, processing snacks and fried crispy foods such as biscuits, fries, processing meat products, etc. The intake of daily saturated fatty acids should be controlled below 10%of the total fat intake. 4. Reduce trans fatty acid intake of high -temperature cooking, plant cream, milk essence, butter, etc., may contain trans fatty acids. Anti -fatty acid intake does not exceed 2 grams per day. 5. Reduce when you eat outside, you have to take the initiative to choose the cooking method with less oil.

How to control sugar?

1 Control add sugar

Each population should reduce the intake of sugar, but does not include sugar in natural fruits and natural carbohydrates in the staple food. 2 Eat less sweet food and eat less foods, such as biscuits, ice cream, pastry, honey, jam, etc. Sugar -containing drinks refer to drinks with a sugar content of more than 5%. Drink as little or not, and you cannot use drinks instead of drinking water. Learn to look at the nutritional components and ingredients in the food label, choose drinks with low carbohydrate content, and foods that are not added with sugar or sugar.

3 Put less sugar in three meals a day

Try to use garlic, octagonal and peppercorns such as garlic, octagonal, and pepper when cooking dishes. There is no need to add sugar when making infant supplementary food. Try to choose more sugar -containing dishes when dining abroad, such as sweet and sour pork ribs, shredded fish, saffron, freezing sweet potatoes, sweet soup, etc.

How to do wine restrictions?

Pregnant women, breasts, children and adolescents should not drink alcohol, and people with specific occupations and special conditions should control drinking.

When relatives and friends have dinner, they do not persuade alcohol or alcohol. Adults are like drinking. The largest amount of alcohol for drinking a day is not recommended to exceed 15g. Any form of alcohol is useless to human health.

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