Optimizing dietary structure can reduce oil intake and increase legumes and dairy consumption
At this years National Two Sessions, Han Jun, Minister of Agriculture and Rural Affairs, proposed the health dietary recommendation of "appropriately reducing oil, increasing soybeans, and boosting milk intake." How should this suggestion be viewed from a nutritional perspective? How can it be implemented in daily life?
Zhang Xiaoli, a attending physician in the Clinical Nutrition Department of Yunnan Provincial Peoples Hospital, explained: "The recommendations to reduce oil, increase beans, and add dairy essentially advocate a shift in dietary philosophy from simply filling the stomach to eating better, thereby building a more scientific and reasonable dietary structure." Currently, the main issue with Chinas residents dietary structure is excessive oil intake and insufficient consumption of dairy, soybeans, and soy-based products.
The *Chinese Dietary Guidelines (2022)* recommend that adults should limit their daily cooking oil intake to 25–30 grams. Excessive consumption of meat and fried foods can easily lead to an overall fat intake exceeding recommended levels.
"Animal fats are high in saturated fatty acids, and high-temperature frying methods can produce more trans fatty acids, increasing the risk of cardiovascular diseases with long-term consumption," said Zhang Xiaoli. The key to "reducing oil" lies in minimizing the amount of oil used during cooking and decreasing the intake of animal fats, while prioritizing vegetable oils. "When cooking, you can use an oil-limiting pot or spray bottle, and its recommended to adopt steaming, boiling, stewing, or quick stir-frying methods to reduce frying."
R1: "Soybean milk" must be translated as "soybean milk." Original: "Zeng Dou" refers to increasing the intake of soybeans and their products. Soybeans are a treasure trove of high-quality plant protein, B vitamins, and dietary fiber, which can prevent obesity and muscle loss while maintaining bone health. The "Chinese Dietary Guidelines (2022)" recommend a daily intake equivalent to 25–35 grams of dry soybeans. When converting soybeans to common soybean products, the intake should be adjusted based on the soybean content. For example, fresh edamame (with pods) requires 75–120 grams, white tofu requires 50–75 grams, and soybean milk requires a consumption of 300–500 milliliters. Translation:.
"Added soy" can supplement high-quality plant protein, while "added milk" provides high-quality animal protein. Dairy products are rich in calcium with high absorption rates, playing a crucial role in the growth and development of children and adolescents, as well as in preventing osteoporosis among middle-aged and elderly populations.
How to Choose Dairy Products?
Zhang Xiaoli suggested that healthy individuals should prioritize pure milk. For patients with chronic conditions such as obesity or hyperlipidemia, low-fat or fat-free milk is recommended. Those with lactose intolerance can opt for lactose-free milk or sugar-free or low-sugar yogurt. When purchasing, it is essential to clearly distinguish between milk, yogurt, and "milk-containing beverages," as the latter typically has low protein and high sugar content.
"Reducing oil, increasing beans, and adding milk" does not mean avoiding other foods but advocates for a diversified dietary pattern. Under the premise of controlling total calories and fat intake, the proportion of legumes and dairy should be increased to achieve complementary and balanced nutrients. Zhang Xiaoli stated that healthy eating begins with every meal choice, and optimizing dietary structure from daily details is an effective and direct investment in health.
