摘要：The Chinese government publishes the public to increase daily intake of vegetables, fruits, whole grains, and aquatic products to

近日，国民营养健康指导委员会发布了“健康饮食、合理膳食”核心信息，倡导公众增加三类食品摄入。如何摄入营养吃出健康？减肥的关键是什么？一起看↓

The Chinese government publishes the public to increase daily intake of vegetables, fruits, whole grains, and aquatic products to ensure balanced nutrition.

这三类食品不能少

▌核心信息倡导：餐餐有蔬菜，天天有水果

每天摄入新鲜蔬菜至少300克，深色蔬菜占一半以上；每天摄入新鲜水果200～350克。推荐每天摄入蔬菜至少3～5种、水果1～2种，每周蔬菜和水果的种类达到10种以上。

需要注意的是，蔬菜和水果不建议相互替代。

The guidelines emphasize that every meal should include at least 300g of fresh vegetables (over half being dark-colored varieties) and 200–350g of fresh fruit should be consumed daily. Notably, vegetables and fruits should not substitute for one another.

图源：视觉中国

▌全谷物：膳食纤维、B族维生素和矿物质的重要来源

全谷物是指在加工过程中保留了完整籽粒结构的谷物，如糙米、燕麦、藜麦、全麦等。需要注意的是，没有保留完整结构的谷物，即使是粗粮或杂粮，也不是全谷物。

建议：成年人每天摄入全谷物50～100克，建议一日三餐中至少一餐有全谷物。

Whole grains such as brown rice, oats, quinoa and whole wheat that retain their entire kernel structure during processing serve as vital sources of dietary fiber, B vitamins and minerals. Processed grains, even if labeled "coarse" or "miscellaneous," do not qualify as whole grains. Adults are advised to consume 50–100g of whole grains daily, ensuring at least one meal per day incorporates these nutrient-rich staples.

图源：视觉中国

▌水产品

脂肪丰富的鱼类，如三文鱼、鳗鱼、鲭鱼等，富含多不饱和脂肪酸，即常说的“鱼油”，是DHA、EPA、维生素D和维生素A的良好来源。海藻类食物，如海带、裙带菜、紫菜等，富含碘、维生素K、叶酸等，可补充微量营养素。贝类食物，如蛤蜊和牡蛎等，是铁、锌、碘和其他矿物质的良好来源。

建议：每周摄入鱼、虾、贝类等水产品1～2次，成年人约为300～500克。鼓励儿童、孕妇、乳母、老年人群适当增加水产品摄入。

Aquatic products also play a critical role in a balanced diet. Fatty fish including salmon, mackerel and eel provide omega-3s (DHA/EPA) as well as vitamins D and A, while seaweed such as kelp and nori offers iodine, vitamin K and folate. Shellfish like clams and oysters are excellent sources of iron, zinc and iodine. The guidelines recommend consuming 300–500g of fish, shrimp or shellfish weekly (1–2 servings). Children, pregnant women, nursing mothers and seniors are encouraged to increase their intake for optimal health benefits.

图源：视觉中国

体重管理要点：保持能量负平衡

国家卫生健康委发布的数据显示，我国成人超重肥胖率已达到51.2%，如果不加以遏制，2030年将突破70%。今年全民营养周的主题是“吃动平衡 健康体重 全民行动”。

如何正确减重？中国营养学会副理事长于康介绍，保持能量负平衡，相当于吃进去的能量要少于消耗的能量，造成能量入不敷出。但不代表不吃不喝。合理膳食，甚至美味追求与体重管理并不矛盾。

专家强调，在管理体重的过程中，追求能量负平衡的同时，要保持食物的多样化。

Data from China's National Health Commission reveals that 51.2 percent of Chinese adults are overweight or obese, a figure projected to surpass 70 percent by 2030 without intervention. To lose weight effectively, energy intake must be lower than expenditure—but this does not mean starvation. Experts stress that dietary diversity remains critical, even while managing calories.

一天吃进去的所有食物要达到12种以上，每周要达到25种以上，这是中国居民膳食指南特别的要求。此外，在保证种类的同时，比例也要适量调节。首先，在合理计算能量的基础上，适当调节碳水化合物的种类和数量，特别强调增加全谷类食品，增加粗粮，减少精米精面、纯糖类或甜食的摄入。

To meet nutritional goals, individuals should consume over 12 types of food daily and more than 25 weekly, as outlined in China's Dietary Guidelines. Adjustments to carbohydrate intake should prioritize whole grains and reduce reliance on refined carbs, sugars and sweets.

编辑：黎霈融

实习生：裴艺

China Daily精读计划

每天20分钟，英语全面提升！

来源：中国日报双语新闻一点号