刚刚过去的9月是全民健康生活方式宣传月，合理膳食是健康生活、体重管理的重要组成部分。国民营 养健康指导委员会倡导居民增加蔬菜水果、全谷物和水产品摄入。 （作者为中国疾病预防控制中心营养与健康所研究员、中华预防医学会营养与健康分会主任委员，本报 记者杨彦帆采访整理） 《 人民日报 》（ 2025年10月10日 19 版） (责编：牛镛、岳弘彬) 食物多样是保证全生命周期营养需要和促进健康的基础。长期摄入单一食物会导致营养不足，而食物多 样化能够保证营养均衡。即便是同一类别的不同食物，其营养成分也有差异。比如，颜色较深的蔬菜富 含胡萝卜素（可转化为维生素A）和叶酸；脂肪含量较高的鱼类是多不饱和脂肪酸的主要来源；全谷物 富含较多B族维生素及膳食纤维。 食物多样可以降低慢性疾病风险。鱼虾类及全谷物可降低心血管病和大多数癌症风险。全谷物摄入能够 有效减缓2型糖尿病患者血糖上升速度，有助于维持血糖稳定。此外，食物多样也有利于体重管理。如 每天将50—100克的全谷物与精米面搭配，可增加膳食纤维摄入，有助于增强饱腹感，延缓胃排空，进 而减少不必要的食物摄入，有利于维持健康体重。 建议餐餐有蔬菜，每天摄入新鲜蔬菜至少300克 ...

Core Insights - The 17th National Nutrition Science Conference was held in Beijing from September 21 to 23, focusing on various academic exchanges, including a forum on "Marine Food and Culinary Nutrition" where key information on seafood consumption was discussed [1] Group 1: Nutritional Value of Seafood - Seafood is a rich source of high-quality protein and contains polyunsaturated fatty acids, vitamins B1, D, and essential minerals like calcium, iron, and zinc [2] - Fatty fish such as salmon, eel, and tuna are particularly high in EPA and DHA, and it is recommended to increase their intake by 100 to 300 grams per week for cardiovascular health benefits [2] - Seaweed and shellfish also provide essential nutrients, with seaweed being rich in iodine and shellfish like oysters being good sources of zinc and iron [2] Group 2: Consumption Recommendations - According to the "Dietary Guidelines for Chinese Residents (2022)," adults should consume 300 to 500 grams of seafood weekly, which translates to 1 to 2 servings [3] - Special populations such as pregnant women, children, and the elderly may benefit from increased seafood intake due to its digestibility and nutritional value [3] Group 3: Purchasing, Cooking, and Storing Seafood - Fresh seafood should be consumed shortly after capture to retain its tenderness and nutritional value, with recommendations to purchase live fish and shrimp [4] - Cooking methods such as steaming, stir-frying, and braising are preferred to preserve the nutritional content of seafood [4] - For storage, freezing is advised to prevent spoilage, with a recommendation not to exceed six months of freezing time [4]

Core Viewpoint - The event themed "Integrity and Lawfulness, Shared Food Safety" aims to enhance public awareness and participation in food safety, promoting a healthier China through various educational activities and initiatives [1][3]. Group 1: Event Overview - The 2025 National Food Safety Publicity Week was held at the China Children's Center, focusing on foodborne disease prevention, national food safety standards, and promoting reasonable dietary habits [1][3]. - The event included expert lectures on food safety, interactive Q&A sessions, and engaging activities such as VR simulations and games to educate the public on food safety and nutrition [4][5]. Group 2: Government Initiatives - The National Health Commission emphasized risk management as a core strategy, aiming to build a rigorous standard system to guide healthy industry development [3]. - The promotion of digital food labels is intended to resolve consumer issues related to food label information accessibility and clarity [3]. - The commission is committed to enhancing risk monitoring capabilities and implementing a national nutrition plan to promote healthy eating habits among the public [3].

Core Viewpoint - The Ministry of Agriculture and Rural Affairs has introduced the "Implementation Plan for Promoting Agricultural Product Consumption," focusing on enhancing the quality and diversity of agricultural products to meet changing consumer demands [1][3]. Group 1: Consumption Trends - There is a growing consumer preference for high-quality, personalized agricultural products, including brand-name items and functional foods [3]. - The current dietary structure in China is not sufficiently balanced, with significant room for improvement in the intake of high-quality proteins such as soy products and dairy [4]. Group 2: Policy Measures - The plan outlines 23 specific measures across nine areas, aiming to optimize supply, innovate distribution, and activate market demand in response to new consumption trends [3]. - Initiatives include a series of promotional activities for the upcoming harvest season, leveraging social media influencers and local products to enhance consumer engagement [3]. Group 3: Nutritional Improvement - The plan emphasizes improving dietary structures, particularly for students, by promoting the consumption of soy products and dairy, and integrating nutrition education into school curricula [4]. - Current per capita dairy consumption in China is 40.5 kg, significantly below the recommended intake of 110-183 kg, indicating substantial growth potential [4]. Group 4: Cold Chain Logistics - The Ministry is working on a national development plan for agricultural product markets, focusing on enhancing cold chain logistics, including storage and distribution facilities [5]. - Financial policies will support the modernization of outdated cold chain logistics infrastructure, promoting innovation in financing models to facilitate investment in this sector [5].

Core Viewpoint - The article emphasizes the importance of healthy eating and balanced diet in weight management, highlighting the need for a three-year action plan to address the rising obesity rates in China [9][11]. Group 1: Dietary Recommendations - The official dietary guidelines recommend daily intake of at least 300 grams of fresh vegetables, with dark vegetables making up over 50% of that amount, and 200 to 350 grams of fresh fruits [6]. - Adults are advised to consume 50 to 100 grams of whole grains daily, ensuring at least one meal per day includes whole grains [6]. - It is suggested to eat fish, shrimp, and shellfish 1 to 2 times a week, with a weekly intake of 300 to 500 grams for adults [8]. Group 2: Weight Management Strategies - The National Health Commission reports that the overweight and obesity rate among adults in China has reached 51.2%, potentially exceeding 70% by 2030 if not controlled [9]. - Maintaining an energy deficit is crucial, meaning calorie intake should be less than calorie expenditure, but this does not require extreme dietary restrictions [9][11]. - A diverse diet is essential, with a minimum of 12 different food types daily and over 25 weekly, alongside a balanced nutritional ratio [11]. Group 3: Nutritional Supplements - Nutritional supplements are becoming popular, but experts advise against replacing meals with them, as nutrients from food are generally better absorbed and have fewer side effects [12]. - Long-term excessive intake of certain nutrients may pose health risks, and it is not recommended for healthy adults to indiscriminately supplement vitamins and minerals [14].

Group 1 - The core message of the National Nutrition Health Guidance Committee emphasizes "healthy eating and reasonable diet" during the 11th National Nutrition Week from May 17 to 23, advocating for increased intake of three types of foods [1] Group 2 - Vegetables and fruits are highlighted, recommending daily intake of at least 300 grams of fresh vegetables, with more than half being dark vegetables, and 200-350 grams of fresh fruits [4] - It is suggested to consume at least 3-5 types of vegetables and 1-2 types of fruits daily, aiming for over 10 varieties of vegetables and fruits weekly, with a note that vegetables and fruits should not replace each other [4] Group 3 - Whole grains are identified as important sources of dietary fiber, B vitamins, and minerals, defined as grains that retain their complete grain structure during processing, such as brown rice, oats, quinoa, and whole wheat [6] - The recommendation for adults is to consume 50-100 grams of whole grains daily, with at least one meal per day including whole grains [6] Group 4 - Seafood, particularly fatty fish like salmon, eel, and mackerel, is rich in polyunsaturated fatty acids, DHA, EPA, vitamin D, and vitamin A [8] - Seaweed and shellfish are also recommended for their micronutrient content, with a suggestion to consume seafood 1-2 times a week, totaling approximately 300-500 grams for adults, and encouraging increased intake for children, pregnant women, nursing mothers, and the elderly [8]

Core Viewpoint - The discussion emphasizes the importance of nutrition in maintaining health and the need for balanced dietary habits, particularly focusing on oil consumption, soy products, and dairy intake. Group 1: Oil Consumption - The recommended daily intake of cooking oil for adults is 25-30 grams, equivalent to 2-3 tablespoons [4] - A family of four consuming three meals at home would use approximately 2/3 to 3/4 of a 5L bottle of cooking oil in a month [4] - It is advised to prefer plant oils over animal fats due to higher unsaturated fat content in plant oils [4][5] Group 2: Cooking Techniques - Suggested cooking methods to reduce oil usage include steaming, boiling, and stir-frying instead of frying [6] - Using measuring oil containers can help control the amount of oil used in cooking [6] - When dining out, it is recommended to choose dishes that are steamed or boiled and to request less oil and salt when ordering [7] Group 3: Soy Products - Soy and its products are rich in high-quality protein, comparable to animal protein, making them essential for vegetarians [9] - Fermented soy products are particularly beneficial for preventing vitamin B12 deficiency, which is common in vegetarian diets [9] - Regular consumption of soy can support heart health and reduce the risk of coronary heart disease by 12% for those consuming tofu weekly [10][11] Group 4: Dairy Intake - Adults should aim for 300-500 grams of dairy products daily, which can include milk and various dairy products [15] - Children should develop habits of consuming dairy to ensure adequate intake of calcium and protein [15] - For older adults, drinking milk before bed can improve sleep quality, and they should consider specialized dairy products that cater to their health needs [16] Group 5: Nutritional Labels - Consumers are encouraged to read nutritional labels to identify fat content in packaged foods, especially those labeled as "low-fat" or "fat-free" [7][13] - The distinction between different dairy products, such as "reconstituted milk" and "dairy beverages," is crucial for ensuring adequate protein intake [18][19] - Individuals with high blood sugar should select dairy products with low sugar content and avoid those with added sugars [22][24]

Core Insights - The article emphasizes the importance of a balanced diet and the need for increased consumption of specific food categories to improve public health during the 11th National Nutrition Week [1][6]. Dietary Recommendations - The core message advocates for daily intake of vegetables and fruits, recommending at least 300 grams of fresh vegetables and 200-350 grams of fresh fruits each day [2]. - It suggests that adults should consume 50-100 grams of whole grains daily, with at least one meal per day including whole grains [3]. - The article encourages the consumption of fatty fish and seafood, recommending 300-500 grams per week, particularly for children, pregnant women, nursing mothers, and the elderly [5]. Weight Management - The theme for this year's National Nutrition Week is "Eat and Move Balance, Healthy Weight, National Action," highlighting the rising obesity rates in China, which have reached 51.2% among adults [6]. - Experts stress the importance of maintaining a negative energy balance for weight management, meaning energy intake should be less than energy expenditure, while still promoting a diverse diet [8]. - It is recommended that individuals consume more than 12 different food types daily and 25 types weekly, focusing on whole grains and reducing refined carbohydrates and sugars [10]. Nutritional Supplements - The article discusses the rising trend of using dietary supplements as meal replacements, labeling individuals who do so as "capsule groups" or "vitamin warriors," which experts consider a misguided approach [11]. - It is noted that nutrients from whole foods are generally better absorbed by the body compared to concentrated supplements, and excessive supplementation may pose unknown risks [12]. - Special populations, such as those with specific health conditions or during pregnancy, may require supplements under professional guidance to meet their nutritional needs [14].