近日，國民營養健康指導委員會發布了“健康飲食、合理膳食”核心信息，倡導公眾增加三類食品攝入。如何攝入營養吃出健康？減肥的關鍵是什么？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.

　　這三類食品不能少

　　▌核心信息倡導：餐餐有蔬菜，天天有水果

　　每天攝入新鮮蔬菜至少300克，深色蔬菜占一半以上；每天攝入新鮮水果200～350克。推薦每天攝入蔬菜至少3～5種、水果1～2種，每周蔬菜和水果的種類達到10種以上。

　　需要注意的是，蔬菜和水果不建議相互替代。

　　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.

　　圖源：視覺中國

　　▌全谷物：膳食纖維、B族維生素和礦物質的重要來源

　　全谷物是指在加工過程中保留了完整籽粒結構的谷物，如糙米、燕麥、藜麥、全麥等。需要注意的是，沒有保留完整結構的谷物，即使是粗糧或雜糧，也不是全谷物。

　　建議：成年人每天攝入全谷物50～100克，建議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.

　　圖源：視覺中國

　　▌水產品

　　脂肪豐富的魚類，如三文魚、鰻魚、鯖魚等，富含多不飽和脂肪酸，即常說的“魚油”，是DHA、EPA、維生素D和維生素A的良好來源。海藻類食物，如海帶、裙帶菜、紫菜等，富含碘、維生素K、葉酸等，可補充微量營養素。貝類食物，如蛤蜊和牡蠣等，是鐵、鋅、碘和其他礦物質的良好來源。

　　建議：每周攝入魚、蝦、貝類等水產品1～2次，成年人約為300～500克。鼓勵兒童、孕婦、乳母、老年人群適當增加水產品攝入。

　　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.

　　圖源：視覺中國

　　體重管理要點：保持能量負平衡

　　國家衛生健康委發布的數據顯示，我國成人超重肥胖率已達到51.2%，如果不加以遏制，2030年將突破70%。今年全民營養周的主題是“吃動平衡 健康體重 全民行動”。

　　如何正確減重？中國營養學會副理事長于康介紹，保持能量負平衡，相當于吃進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，甚至美味追求與體重管理并不矛盾。

　　專家強調，在管理體重的過程中，追求能量負平衡的同時，要保持食物的多樣化。

　　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.

　　來源：央視一套

　　一天吃進去的所有食物要達到12種以上，每周要達到25種以上，這是中國居民膳食指南特別的要求。此外，在保證種類的同時，比例也要適量調節。首先，在合理計算能量的基礎上，適當調節碳水化合物的種類和數量，特別強調增加全谷類食品，增加粗糧，減少精米精面、純糖類或甜食的攝入。

　　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.

　　編輯：黎霈融

　　實習生：裴藝

　　來源：央視新聞