DIETARY GUIDELINES FOR CHINESE RESIDENTS
1.Eat a variety of foods, with cereals as the staple
People should eat a variety of foods because the nutritional components in various types of food
differ. Except for human milk, no single naturally
occurring food can provide all nutrients necessary for the human body. Only by eating a
balanced diet composed of a variety of foods can we get all the
necessary nutrients,thus achieving the goal of rational nutrition and good health. Therefore, we
should eat a wide range of different foods.
Five groups of food should be included in our diet:
(1) Cereals and tubers group:
Examples of cereals include rice,wheat and other grains;Examples of tubers include potato,
sweet potato,and cassava. These foods provide primarily carbohydrates, dietary fiber, protein and
B vitamins.
(2) Animal foods group:
This group includes meat, poultry, fish, milk and eggs.These foods are rich sources of protein,
fat, minerals, vitamin A and B vitamins.
(3) Beans and bean products group including soybean and other kinds of dried beans: These
foods provide protein and fat at a relatively lower cost. They also provide dietary fiber, minerals
and B vitamins.
(4) Vegetables and fruits group:
This group includes fresh legumes,tubers,leafy vegetables,eggplants and a variety of fruits.
These foods are especially rich in dietary fiber,vitamin C and ¦Â-carotene. They also contain a
variety of minerals.
(5) Pure energy-providing foods group:
This group includes oils and fats extracted from oily plants and animals, pure starch, sugar and
alcoholic beverages. Vegetable oils also provide vitamin E and essential fatty acids.
Traditionally, Chinese diets have been composed mainly of cereals. With the development of the
economy and the rise in the living standard in China there is a trend toward consuming more
animal foods.According to the result of the National Nutrition Survey conducted in 1992, the
consumption of animal foods in higher income families has already exceeded the consumption of
cereals.Such a "westernized" or "affluent"diet contains inappropriately high amounts of energy
and fat and inappropriately low amounts of dietary fiber. This type of diet may lead to higher
incidence of a variety of chronic disorders. To remind people to maintain the favorable
traditional Chinese diet and avoid the dietary problems encountered in developed countries,the
Commission stresses that our diet should be based on cereals.
Additionally,the cereals in the diet should include a certain amount of coarse grains,such as
millet and corn,other than fine-milled rice and wheat flour. Over-grinding of grains results in
loss of a large proportion of vitamins, minerals and dietary fiber into the chaff or bran.
2.Consume plenty of vegetables, fruits and tubers
Vegetables and fruits are rich in vitamins,minerals and dietary fiber.There are many kinds of
vegetables,each having different nutritional compositions.Some differ greatly.
Dark-colored(red,yellow or green)vegetables contain more vitamins than do light-colored ones
and common fruits.They are the primary and important sources of ¦Â-Carotene, vitamin
B2,vitamin C,folic acid,certain
minerals(calcium,phosphorous,potassium,magnesium,iron),dietary fiber and natural antioxidants.
The edible wild fruits recently cultivated in China,such as kiwi,cili,shaji and heijialun are rich
sources of vitamin C and ¦Â-carotene.While some fruits contain less vitamin and trace elements
than do vegetables,red and yellowish fruits such as freshjujubes,oranges,persimmons and
apricots contain an abundant amount of vitamin C and ¦Â-carotene.
Tubers are rich in starch,fiber and a variety of vitamins and minerals.During the last ten
years,consumption of tubers by residents in China has declined.¡¡People are encouraged to return
to the tradition of eating more tubers.
A diet with more vegetables,fruits and tubers is crucial for the prevention of cardiovascular
diseases,the enhancement of immunity,the reduction of the risk of blindness and increased
mortality in young children and even the prevention of some cancers.
3. Consume milk, beans, or dairy-or bean-products every day
In addition to high quality protein and vitamins,milk and dairy products contain abundant
calcium that is easily used by the body.These foods are excellent natural sources of calcium.
The calcium intake of Chinese people is only about one-half of the Chinese Recommended
Dietary Allowance (RDA).The high prevalence of rickets among infants and children in China
may be related to the insufficiency of dietary calcium.Extensive research has shown that an
adequate intake of dietary calcium can increase the bone density in children and adolescents and
can delay the occurrence of osteoporosis in their later life.Calcium supplementation of the
elderly may also reduce the rate of their bone loss.Therefore, great efforts should be made to
promote the production and consumption of milk and milk products.
Beans and bean products are traditional Chinese foods.They are rich in high quality
protein,unsaturated fatty acids,calcium,vitamin B1,vitamin B2 and niacin. To increase the protein
intake of rural residents and to prevent the unhealthy effects of over-consumption of meat in
urban areas,the production and consumption of beans,especially soybeans and soybean products,
is strongly encouraged.
4.Consume appropriate amounts of fish,poultry,eggs and lean meat; reduce fatty meat and animal
fat in the diet.
Fish, poultry, eggs,lean meat and other foods of animal origin are good sources of high quality
protein, fatsoluble vitamins and minerals. Also,the amino-acid composition of animal proteins
suits the human nutritional requirements for amino acids better than does that of most plant
proteins.
Because they contain more lysine,animal proteins can compensate for the lack of lysine in cereal
proteins.
Iron in meat is more bioavailable than is iron in foods of plant origin.The unsaturated fatty acids
in fish, especially marine fish, have the beneficial effects of lowering lipid levels in blood and
preventing thrombosis.
Animal liver is rich in vitamin A, vitamin B12 and folic acid. However, some animal viscera,
such as brain and kidney,contain a high level of cholesterol, which increases the risk of
cardiovascular diseases.
Currently,the consumption of animal products by a fairly large proportion of urban residents and
by the majority of rural residents in China is inadequate. This situation needs correction.On the
other hand, in big cities,some residents are eating inappropriately large amounts of animal foods
and too little of cereals and vegetables, a dietary pattern which is also harmful to health.
Fatty meat and animal fat are energy-dense high fat foods.Over-consumption of these foods may
contribute to obesity.These foods are also risk factors for some chronic diseases.For these
reasons,they should be consumed inrelatively small amounts.At present, the primary meat
consumed by Chinese people is pork.The breeding of pigs with leaner meat is encouraged in
order to reduce the current consumption of pork from high fat pigs.
Chicken,fish,rabbit and beef usually contain less fat than does pork.The energy density of these
foods is much lower than that of pork.People are encouraged to eat these low fat meats more
often,and to reduce their pork consumption.
5.Balance food intake with physical activity to maintain a healthy body weight.
Food intake and physical activity are the two primary factors which determine body weight.
Foods provide energy-containing materials,which are burned in the process of physical
activity.When a person consumes too much food and/or engages in too little physical activity,the
extra energy is stored as fat that increases body weight.If this process of storing fat continues a
long period of time,
obesity will occur.
On the other hand,if energy intake is not enough to meet the demands of physical activity,weight
loss and insufficient work capacity may result.
Therefore,people should maintain a balance between energy intake and physical activity.
Sedentary people should strengthen their bodies by participating in appropriate sports,such as
fast walking,jogging or swimming. Underweight children should increase their intake of foods
and fat,so as to maintain normal development and suitable body weight.
Both overweight and underweight are unhealthy. Either may lead to decreased immunity and
increased vulnerability to chronic or infectious diseases. Regular participation in physical
exercise can strengthen the cardiovascular and respiratory systems,sustain a good physiological
state,increase work efficiency, stimulate appetite, strengthen bones and prevent osteoporosis.
The daily food and energy intake should be appropriately distributed over the three meals. In
general, breakfast,lunch and supper should provide 30%, 40% and 30% of the energy
respectively.
6.Choose a light diet that is also low in salt.
A light diet is beneficial to health. A light diet means the diet is composed of less fat and oil, less
salt, less animal foods and less fried or smoked foods.At present,urban residents in China are
consuming increasingly higher levels of fat and oil, which threatens their health.
The average intake of salt by Chinese people is twice as high as that recommended by the World
Health Organization (WHO).Epidemiological studies have shown a positive correlation between
sodium intake and the incidence of hypertension.WHO recommends that the daily intake of salt
should be no more than 6 grams.Other dietary sources of sodium are high sodium seasoning,
such as soy sauce, pickles, mono-sodium glutamate and sodium-containing manufactured foods.
Children should be helped to learn to enjoy the taste of low salt diets.
7.If you drink alcoholic beverages, do so in limited amounts.
People drink alcohol on festivals, holidays, celebrations and social occasions. Spirits are high in
energy but provide little or no nutrients.
Long-term, excessive drinking reduces appetite and food intake,and therefore can cause multiple
nutrient deficiencies, and even liver cirrhosis. Excessive drinking also increases the risk of
hypertension and the danger of stroke.Socially,it may lead to accidents and violence,which are
harmful to the individual, public safety and the stability of the society. Therefore, heavy drinking
should be strictly forbidden.People are advised to drink wines with low concentration of alcohol,
if they do want to drink. Pregnant Women, children and adolescents should not drink alcoholic
beverages at all.
8.Avoid unsanitary and spoiled foods
Remember the adage "disease gains its entry via the mouth."
When selecting foods to buy,one should choose clean foods with normal color and normal smell.
Foods should be in compliance with sanitary standards.
When dining out,pay attention to sanitary conditions including the dining environment,tableware
and the server's health.When dining collectively,serving food into separate dishes is
recommended to reduce the risk of cross infection.
Infants
1.Infants
A.Use exclusive breast feeding for the first four to six months of life
B.Add complimentary foods stepwise after four to six months of life
An infant is a child in his or her first year of life.This is a period of rapid growth and
development. During this period, the birthweight of the infant triples. This accelerated growth
requires relatively high nutritional support.
Because it contains immune substances,breast milk is the uniquely ideal, nutritionally balanced
food for infants.Breast feeding also has the benefits of enhancing the intimacy between the baby
and the mother and of favoring the infant's and the mother's physical and mental health.
The whole society is responsible for encouraging, protecting and supporting breast-feeding. The
hope is that 80% of infants will be breast-fed at least for four months, ideally for one year. When
breast-feeding is not feasible due to illness of the baby or the mother, appropriate formula
food,containing all essential nutrients and approved by the relevant health administration should
be used and it should be prepared according to the instructions of the manufacturer shown on the
product label.
Preparation for breast-feeding should start early in pregnancy.Taking care of the condition of the
breast and good nutrition are important for the normal development of a pregnant woman's
breasts.Breast-feeding should be started as early as possible.It is desirable to room the baby and
the mother together, so as to facilitate timely breast feeding.
Generally, breast milk can meet all of the requirements of 4-6 month-old babies. However, to
ensure normal development and prevent rickets,supplementing with safe doses of vitamin A and
vitamin D (or cod-liver oil) is necessary at the beginning of the second month of life.
The interval from 4-6 months until 12 months after birth is a transitional period to full weaning.
During this period, complementary foods should be added.These foods should be added one at a
time to allow the infant to adapt to each new food. After six months,iron-rich complementary
food should be given.
Because complementary foods are fundamental to the normal growth and development of infants
at this age, adding such foods in a timely and appropriate manner is essential.
Adding complementary foods too early may interfere with breast feeding and may cause
intolerance; adding them too late may cause nutritional deficiency. Both too early and too late
are unfavorable to a child's normal development. It should be stressed, however, that high
priority should be given to maximal utilization of breast milk.
Complementary feeding should be started by giving a small quantity of one kind of food and
then gradually increasing the kinds and quantities of foods. Special attention should be given to
the sanitary condition of the foods and feeding utensils.
The response of the infant to each added food should be closely monitored.¡¡Infants might be
allergic or intolerant to some kinds of foods, and this results in rashes or diarrhea. Therefore,each
kind of food must be initially added to the diet in a very small amount and gradually increased in
quantity. After watching the response for at least three days, the amount can be increased and
another kind of food can be tried.
The initial weaning foods are usually cereals, especially rice paste or flour paste. Later, mashed
vegetables or fruits, cow's milk and dairy products, egg yolk, minced liver or meat may be
gradually added. These added foods should be offered with an appropriate amount of edible
oil,but should not contain added salt.
Toddlers and Preschool Children
2.Toddlers and Preschool Children
A. Drink cow's milk every day
B. Start establishing healthy eating habits
Toddlers of l-2 years old need special care and protection. They need more nutrients to meet the
requirements of rapid body growth.But toddlers have an immature digestive system and their
digestive capacity is not as strong as that of adults. For example,a toddler's stomach volume is
only about 250 ml, and since their teeth have not fully erupted, they have weak chewing ability.
Therefore,toddlers should be fed four or five times a day and they should be given finely
processed, less bulky but more nutritious foods.
For children of this age, the daily provision of cow's milk and dairy products should be no less
than the equivalent of 350 ml of fresh milk.¡¡Eggs and egg products,moderately fatty meat and
poultry,liver,processed beans and finely cut vegetables should also be provided. Seafood and
foods made of animal blood should also be given weekly if possible.
Children of this age should be trained to start feeding themselves.Meals should be taken at
regular intervals.During mealtime, children should be required to concentrate on eating and stop
other activities. some outdoor activities should be arranged every day.
Children who are 3 -5 years old, some of them in kindergarten,¡¡are more active. In addition to
the recommendations mentioned above, they should have larger portions of foods and some of
the foods should be made from coarse grains.
At this age, children can be taught to form healthy dietary habits.¡¡The number of meals per day
can be reduced and food intake can be supplemented by providing snacks, For example,small
amounts of foods or soups may be given after the child's noontime nap.
To monitor children's developmental progress, their weight and height should be regularly
measured and recorded. Their hemoglobin levels should also be determined regularly. If children
are overweight,their diets are probably too fatty and/or they are getting too little exercise . Both
underweight and overweight should be corrected as soon as possible.
Some food that are appropriate for children are different from those for adults. For
example,alcoholic beverages are absolutely inappropriate for children, as are medicinal "tonics"
used by adults.
A balanced diet is actually most beneficial and nourishing for children. Eating meals together
with peers improves the appetite and food intake of children. This should be arranged whenever
possible.
School-Age Children
3. School-Age Children
A. High quality breakfast
B. Few snacks and high-sugar beverages
C. Abundant outdoor activities
Children who are 6-12 years old and are in primary school become more independently active
and can tolerate most adult diets. They are often mistakenly treated as adults in terms of diet.
Actually, they are still immature in many aspects and need more care and protection.
Generally, children at this stage should begin eating all kinds of food, to ensure that they have a
balanced diet. The three daily meals should be composed of sufficient amounts of high quality
foods.Breakfast particularly should provide 1/3 of the daily total recommended food intake.
The body weight of these children increases 2-2.5 kg per year, and their height increases 4-7.5
cm per year. Normally, in the latter part of this developmental stage, the rate of growth increases
faster, which gives the appearance of a tall and thin stature. For the small portion of children who
tend to be obese,the total energy intake and the composition of the diet should be adjusted
accordingly and outdoor activities increased.
All the principles stated in "The Dietary Guidelines for Chinese Residents," except the guideline
related to alcoholic beverages,can be applied to children of this age.
These children should be taught to consume diets containing both¡¡coarse and finely milled
foods.Their diets should contain a higher proportion of foods rich in protein, such as fish, poultry,
eggs, meat, milk and beans. Unhealthy dietary habits such as excessive consumption of a
particular food should be corrected.
Children of this age should be guided to drink sufficient water and mildly flavored fluids.
The intake of sugar-containing beverages and candies should be limited, and the habit of eating
fewer between-meal snacks encouraged. Eating too much candies and sweets may cause dental
decay. Attention should be paid to the oral hygiene and dental health of these children.
Adolescents (Teenagers)
4. Adolescents (Teenagers)
A. Increase cereals to provide sufficient energy
B. Ensure adequate intake of fish, meat, eggs, milk,beans and vegetables
C. Active physical activities and refraining from unhealthy, weight reduction dieting
The 12th year of age is usually the beginning of adolescence,which is characterized by the
second peak of growth.Height may increase at a rate of 5-7 cm per year, or even as much as
10-12 cm per year.Weight may increase at a rate of 4-5 kg per year, or even as much as 8-10 kg
per year.The secondary sex characteristics of the body gradually become manifest during
adolescence.
Because of their physical activities and heavy load of schoolwork, teenagers need more energy
and nutrients per kilogram of body weight than do adults. Cereals are the main sources of energy
and protein in Chinese diets.Teenagers require 400 to 500 grams of cereals per day,depending on
the degree of their physical activity.
Protein is the primary nutrient from which the body constructs tissues and organs and
synthesizes a variety of hormones that regulate growth and sexual maturation. Insufficient intake
of protein hampers the growth and development of adolescents. One half of the protein
consumed by adolescents should be high quality protein,such as beans and animal foods.
Calcium is one of the elements essential for the construction of bones. Sufficient calcium must
be provided for rapidly growing adolescents.Unfortunately,the National Nutritional Survey in
l992 found that the average calcium intake of Chinese primary and secondary school student was
less than half of that recommended by the Chinese Nutrition Society. It is hoped that this
unfavorable situation will be corrected by providing adolescent more foods that are rich in
calcium such as milk and beans.
Anemia due to iron deficiency is common among Chinese students in primary and secondary
schools. To promote iron absorption,these children should be encouraged to eat more vitamin
C-rich foods such as some fruits and vegetables.Adolescent girls should eat more seafood in
order to improve their iodine intake.
In recent years,the incidence of obesity among children in urban primary schools has risen
gradually to 5-10%.The primary cause of this obesity is overeating and too little exercise which,
combined, result in fat accumulation. On the other hand, adolescents, especially girls, often
blindly reduce their food intake for the purpose of having a slender figure. This unhealthy
practice may cause metabolic disturbance, depressed immunity,low potassium,low blood sugar,
vulnerability to infectious diseases,and even death due to severe caloric insufficiency.The proper
way to correct overweight is to adjust one's diet reasonably, limit the intake of energy dense
foods (fatty meat,sweets and fried foods) and engage in more physical activities, thus achieving a
balance between intake and output of energy.
Pregnant women
5. Pregnant women
A.Ensure sufficient energy intake from the beginning of the second trimester of pregnancy
B.maintain a normal increase of body weight during the later stage of pregnancy
C.Increase the intake of protein rich foods such as fish,meat,eggs,milk, seafood and soy products
Pregnancy is a complex physiologic process. A series of physiological changes occur within the
body of a pregnant woman to adapt to the growth and development of the fetus in the womb and
to her own physiologic changes.
The entire period of pregnancy has been divided into three trimesters,each including three
months.
* The first trimester is the initial stage of fetal development,during which the weight of the
pregnant woman increases slowly,and her nutritional requirements are similar to those before
pregnancy.
* In the second trimester, the pregnant woman rapidly gains 4-5 kg,because of the accumulation
of fat and protein,the accelerated growth of the fetus, placenta, amniotic fluid and the
enlargement of the uterus, breast and her own blood volume.
* In the third trimester, a further weight gain of 5 kg occurs, making a total weight gain of about
12 kg.
For these reasons,sufficient energy and other essential nutrient must be supplied to meet the
demand of maternal and fetal growth. The additional supplementation of energy and protein
recommended by the Chinese RDA for a mid-term pregnant women are 200 kcal/day and
15g/day respectively.
Calcium and iron intake should be increased to 1500 mg/day and 28 g/day respectively. The
intake of trace elements especially iodine and zinc,as well as a variety of vitamins, such as
vitamins A, D, E, B1,B2, and C, should also be increased accordingly.Foods that should be
abundantly provided in the pregnant woman's diet include those rich in high quality protein,such
as fish,meat, eggs and soy products;those rich in calcium such as milk and dairy products,and
those rich in minerals and vitamins,such as vegetables and fruits. In addition,the dietary fiber in
vegetables and fruits should be adequately provided, because fiber promotes intestinal peristalsis
and preven ts constipation.
A pregnant woman should have a diet rationally adjusted according to the normal pattern of
weight gain during pregnancy.Appropriate physical activity is desirable.
Poor nutrition during pregnancy may result in slow adaptation of tissues and organs,less storage
of nutrients, retarded growth and development of the fetus and a low birth weight.However,
excessive caloric intake and overweight are also disadvantageous to both the mother and the
fetus.Too much weight gain may produce an oversized newborn,increasing the risk of
complications during delivery.
Lactating mothers
6.Lactating mothers
A.Ensure sufficient energy
B.Increase intake of protein rich foods such as fish meat,eggs,milk,seafood and soy products
A lactating mother produces 600-800 ml of milk each day to feed her baby. When essential
nutrients are not sufficiently supplied, her own tissues will be broken down and used for
producing milk. Therefore, sufficient nutrition must be ensured both for protecting the mother
and for maintaining adequate lactation.
About 4 kilograms in the total weight gain of a pregnant woman are fat. This accumulated fat is
utilized to provide energy for lactation. If the lactating period is considered to be 6 months, the
energy provided by the accumulated fat would be 200 kcal/day. According to the Chinese RDA,
the extra energy needed by a lactating mother is 800 kcal/day. Therefore, 600 kcal/day of energy
must be obtained from the diet.
800 ml of human milk contains about 10g of protein.Because approximately 70% of dietary
protein can be converted into milk protein, an increase in dietary protein of 25 g/day has been
recommended in the Chinese RDA.
The calcium content in human milk is relatively constant. The daily secretion of calcium through
milk is approximately 300 mg. When the dietary intake of calcium is insufficient,calcium in
bones will be mobilized to keep the level of calcium in milk constant. Therefore,abundant
calcium should be provided for lactating mothers. For them, the dietary calcium intake
recommended by the Chinese RDA is 1500 mg/day. Cow's milk is one of the best sources of
calcium. 570 mg of calcium can be obtained by drinking 500 ml of cow's milk.Furthermore,a
lactating mother should take more animal foods and soybean products to obtain high quality
protein. Seafish fat is rich in docosahexaenoic acid(DHA). Oysters are rich in zinc. Kelp and
other edible seaweed are rich in iodine .Adequate intake of such foods by a lactating mother
favors the growth and development of her baby.
The aged
7.The aged
A.Take easily digestible foods along with some foods made of coarse grains
B.Participate in moderate physical activities to keep intake and output of energy in balance
After middle age,the physiologic functions of the body tend to decline with time. Aging changes
include loss of teeth, decreased secretion of digest ive fluids,weakened gastrointestinal peristalsis
that can directly impede the absorption of nutrients from ingested foods.Therefore,the diet of
older people must be more abundant in various nutrients,particularly the essential trace elements.
While the staples for the aged must be easy to digest,they should not be solely composed of
finely milled cereals. Coarse grains, such as oat and corn, contain more dietary fiber than finely
milled rice and wheat. Overgrinding of cereals results in the loss of a large proportion of dietary
fiber,vitamins and minerals. Dietary fibers promote intestinal peristalsis thus preventing
constipation. They also improve the bacterial flora in the gut, a change which is of significance
for digestion and absorption. Recent research indicates that dietary fibers, especially
water-soluble fibers, promote the metabolism of glucose and lipids,which is particularly
beneficial to the aged.Dietary fibers also contribute to the prevention of chronic diseases
prevalent among older people, such as cerebro- and cardiac-vascular diseases, diabetes and
cancer.
Vitamin E, which is found in grain germ, is an antioxidant.It plays an important role in the
detoxification of free radicals within the body.The high incidence of noninfectious chronic
diseases among older people is partly due to their depressed antioxidant capacity.Therefore,it is
essential to provide them with foods rich in antioxidant nutrients.For maintaining normal
metabolism of glucose,an adequate intake of the essential trace elements zinc and chromium is
important.
A tendency towards overweight or obesity develops in the elderly because of declining basal
metabolic rate(BMR) and decreased physical activity. Obesity increases the risk of
non-infectious chronic diseases.
To avoid overweight or obesity,active participation in moderate physical activities or sports, such
as walking or "taijiquan' is essential. However, the intensity of physical activities should be
moderate and should not exceed the tolerance of the circulatory system which may have been
lowered by sclerotic changes. Meanwhile, special attention must be paid to balancing input and
output of energy and thus to keeping the body weight within an appropriate range.
EXPLANATION OF THE PAGODA
The five levels of the Pagoda contain all the major groups of foods in the Chinese daily diet.The
placement and area of each level of the Pagoda mainly reflect the position and proportion of each
group of foods in the daily diet.The amounts of each food group on different levels of the Pagoda
are shown in Figure l.
There is no recommendation related to sugar intake in the Pagoda because the current
consumption of sugar by Chinese is rather low. Therefore, a slight increase or decrease would be
of little significance. However, for children and adolescents, the consumption of sugar should be
limited because of the risk of causing dental caries. For recommendations related to salt and
alcohol, see the Dietary Guidelines for Chinese Residents.
Generally, the quantities of foods recommended in the Pagoda are based on raw weights.Foods
are grouped according to actual observation from a nationwide nutritional survey. The weights
shown are average values for each food group rather than the weight of a particular food.
Level 1: Cereals
Cereals include crude wheat, rice, corn and sorghum.They are the main sources of energy, and
often the main source of protein in rural areas.
It is desirable to mix various kinds of cereals in the diet.In areas where corn or sorghum is
consumed as the staple, beans or other kinds of cereals should be added. Processed food, such as
bread, pancakes and noodles,should be calculated on the basis of their dry weight equivalent.
Level 2: Vegetables and fruits
Vegetables and fruits are usually considered together,because they have many properties in
common. However,they are different kinds of food, having different merits, and therefore people,
especially children,should not substitute fruits for vegetables or vice versa . The weights of
vegetables and fruits are expressed on a fresh weight basis. Generally, dark-colored (red, green,
yellow) vegetables and deep yellow fruits are more abundant in nutrients. They should be chosen
for consumption more often.
Level 3: Fish, meat and eggs
Fish, meat and eggs are grouped together because they are the main sources of animal protein
and some important minerals and vitamins.
Fish,shrimp and other aquatic foods contain little fat,and should be consumed more often,
whenever possible. Their weight is also expressed on fresh basis Meatsinclude muscle and offal
of domestic and wild animals and poultry. Weight of edible portion is counted. Meats,
particularly most pork, have a high content of fat.Meat consumption should be limited. Eggs
contain a high level of cholesterol. It would be best to take no more than one egg per day.
Level 4: milk, legumes and their products
In China,the milk and dairy products currently consumed are mainly fresh cow's milk and milk
powder. The recommendation of 100 g is equivalent to about 200 g of fresh milk or 28 g of milk
powder in terms of providing equivalent amounts of protein and calcium. Milk and dairy
products are primary sources to provide more calcium.
When fresh milk is not well tolerated, one may try yogurt or other dairy products.
There are a wide variety of legumes and legume products in China.The recommendation of 50 g
is an average value that is equivalent to 40 g of soybean or 80 g of dehydrated tofu (soybean
curd).
HOW TO USE THE PAGODA
1.Define your daily requirement.
The recommendations in the Pagoda are average values for different groups of food for an
average healthy Chinese adult.
In actual application, the recommendations must be adjusted to individual variables, such as age,
sex, height,weight, labor intensity and the season of the year. Younger people and people who do
heavy physical labor require more energy and their intake of staple foods should be appropriately
increased. For older and more sedentary people,the adjustment should be in the opposite. Table l
lists the different composition of diets of low, moderate and high energy.
Adult males engaged in light physical activities (e.g.,office workers ) may choose the moderate
energy diet(2400 kcal/day). Workers who are engaged in moderate labor intensity, such as fitters,
truck drivers or farm workers may choose the high-energy diet (2800 kcal/day).Retired older
people may choose the diet of low energy (l800 kcal/d). Generally, women consume less food
than men because of their lower body weight and their body composition. The energy needed by
females is usually less by 200kcal/day than that needed by males who perform similar work.
Generally speaking,the amount of food consumed can be self-regulated. The need for energy is
generally met when one's appetite is satisfied.
The quantities of foods recommended in each level of the Pagoda are average values, showing
their relative proportion in the daily diet. While foods from all levels of the Pagoda should be
included every day in the diet and amounts eaten should be relative to that of the
recommendations, the Pagoda recommendations need not be followed mechanically.For example,
if one is inconvenienced by cooking fish every day, replacing 50 g of fish per day by 150-200 g
two to three times per week has a similar effect. Practically, exchanging foods shown in the same
level of the Pagoda does not conflict with the nutritional principles contained in the Pagoda. The
point is to adhere to the relative proportion in amounts of foods in the five levels of the Pagoda.
Table 1. Composition of Diets of Different Levels of Energy(g/day)
Low Enery Moderate Energy High Energy
Food
1800 kcal/day 2400 kcal/day 2800 kcal/day
Cereals 300 400 500
Vegetables 400 450 500
Fruits 100 150 200
Meat,poultry 50 75 100
Eggs 25 40 50
Fish,shrimp 50 50 50
Legumes,Legumesproducts 50 50 50
Milk,dairy products 100 100 100
Fat,oil 25 25 25
2.Create varied menus by exchanging food items within each level of the Pagoda.
In addition to obtaining balanced nutrition,people should eat a wide variety of foods in order to
enjoy the taste of delicious foods. Repeatedly eating similar kinds of foods in similar quantities
will weary the consumer and be unfavorable to achieving rational nutrition.Each level of the
Pagoda contains various types of foods. On the whole,all foods on the same level of the Pagoda
have similar nutritional composition and can be interchanged.
In the selection of the daily three meals with the help of the Pagoda,one should integrate
nutritional requirements with the delightful taste of food, according to the principle of
exchangeability and variety.
Exchange implies substituting one type of cereal for another type of cereal,one type of legume
for another type of legume and one sort of meat for another sort of meat. Examples of such
exchanges are bread for noodles,tofu for beans,poultry for pork and yogurt for fresh milk. The
advice to consume a variety of foods implies preparing meals and snacks by using varied
cooking methods and consuming foods which differ in species,appearance,color and taste.
3.Rationally distribute the daily food intake among the three meals.
Most residents in China are accustomed to having three meals a day. The distribution of food and
the interval between meals should be matched with the schedule and condition of a person's work.
Generally,breakfast and supper should each contain 30% of the total daily food intake, and lunch
should contain 40% of one's total caloric intake, with adjustments for special circumstances.
Study and work are often concentrated into the before noon-hours,and these meals require
sufficient provision of energy for efficiency. Therefore, breakfast should be a regular meal.In
addition to the cereal staple,the breakfast should also include at least one of the following four
kinds of foods-milk, beans, eggs or meat.A certain amount of vegetables or fruits should also be
included.
4.Make full use of local food resources.
Because of the vastness of Chinese territory,dietary custom and food resources differ among
different regions. By fully utilizing local food resources the recommendations for a balanced diet
can be implemented effectively.
For example,more milk and dairy products may be consumed in pastoral areas, and more fish or
other aquatic products may be consumed in fishing zones. In farming areas and mountainous
regions,local resources such as goat's milk, peanuts, melon seeds, walnuts and hazelnuts may be
used to enrich the content of the diet.In places where food resources are limited, legumes may be
substituted for milk,fish, meats or eggs. In underdeveloped mountainous regions, even dried
nuts,such as peanuts, melon seeds,hazelnuts and walnuts may be used to replace meats, fish and
milk in diet.
5.make a lifetime commitment to adhere to the recommended principles.
The effect of diet on health occurs over a long period of time. Only by lifetime adherence to the
principles recommended in the Pagoda can substantial health-promotion effects be realized.
DRIs
1. RNIs of energy and protein and percentage of energy from fat(Table1)
2. RNIs or AIs of some elements(Table2)
3. RNIs or AIs of some vitamins(Table3)
4. ULs of some micronutrients(Table4)
5. EARs of protein and some micronutrients(Table5)