Illness enters through the mouth. This concept has been misunderstood by many ordinary people, thinking it is only about preventing infectious diseases, not about harming the digestive system by what we eat. In reality, diet is closely linked to the risk of various chronic diseases, such as metabolic diseases and cardiovascular diseases. Recently, the renowned medical journal “The Lancet” released a joint research report by Chinese and American scholars, evaluating the nutritional survey data of our compatriots and making recommendations. Let’s now delve into the key points of this report.
The data in this report comes from relevant surveys conducted every 10 years since 1982, involving over 200,000 adults aged 20 and above. Looking at the basic changes, the daily total energy intake of our compatriots has decreased from 2783 kcal to 2064 kcal. This means that we should not just control the quantity of food we eat but also consider the quality. The issue we face is not about excessive total intake but about structural issues and deviation in food choices. Another prominent issue accompanying this is the general decline in physical activity levels. In simple terms, it’s not about overeating; it’s about insufficient expenditure.
Examining the changes in dietary structure, due to the accelerated urbanization process, our compatriots’ dietary pattern has shown a trend towards westernization. Specifically, the traditional high-carbohydrate diet has shifted to one with relatively higher fat content. The intake of red meat, processed meat, sugary beverages, and saturated fatty acids has increased, while the intake of vegetables and whole grains has decreased. This eating pattern has resulted in an average BMI increase of 2.8 and an 8mmHg increase in systolic blood pressure. In the span of 30 years until 2012, there were approximately 330,000 cardiovascular-related deaths per year due to obesity and 1.11 million cardiovascular deaths related to increased blood pressure.
Of course, the improvement in material living standards has not only brought negative impacts on dietary structure changes but also beneficial changes for health. Overall, in the past 30 years, there has been a slight increase in the intake of omega-3 fatty acids, fruits, nuts, and polyunsaturated fatty acids among our compatriots. The intake of salt and refined carbohydrates has decreased, with an average sodium intake reduced by about 20%. However, there is still much room for improvement to meet the recommendations of the World Health Organization. Analyzing factors related to cardiovascular disease deaths, it was found that high sodium intake, inadequate fruit consumption, and a lack of fish containing omega-3 fatty acids had a significant impact. Eating too much salt, insufficient fruit intake, and lack of fish in the diet.
To effectively improve dietary structure to prevent chronic diseases, here are 5 measures for your reference. The first measure is to have a diverse diet, including more grains, with the daily diet comprising cereals and tubers, vegetables and fruits, meat and poultry, eggs and dairy products, soybeans and nuts, etc. It’s recommended to consume 250-400g of cereals and tubers, 50-150g of whole grains and legumes, 50-100g of tubers, emphasizing the consumption of coarse grains and miscellaneous grains. However, please note that dietary habits should be gradually changed, especially considering the digestive capacity for the elderly and children.
The second measure is to increase physical activity, which is easy to understand. Eating well but being physically inactive leads to an imbalance in energy expenditure, resulting in uncontrolled weight and body fat. It is advisable to engage in moderate-intensity physical activity for at least 5 days a week, accumulating over 150 minutes. Also, pay attention to reducing sedentary behavior. The third measure is to increase the intake of vegetables, fruits, as well as dairy products, soybeans – with a recommended daily intake of 300-500g of vegetables, 200-350g of fresh fruits, while avoiding the intake of fruit juices and sugary drinks.
The fourth measure is to choose meat carefully, eat more fish – with a weekly recommendation of 300-500g of fish, and a limit of up to 500g of meat per week from livestock and poultry, processed meats such as bacon, ham, and sausages should be consumed sparingly. The fifth measure is to avoid heavy flavors, reduce salt, oil, sugar, and limit alcohol; the daily salt intake should not exceed 6g, cooking oil should not exceed 30g, and try to avoid consuming fried foods as much as possible. Prevention through diet is crucial, so consciously cultivate healthy habits. It’s time to have a family meeting, discuss the gaps, and create a family health dietary plan.
