《亚洲 Asia》.pdfVIP

亚洲 Asia 膳食指南资料汇总 Compilation of Food-Based Dietary Guidelines 中国营养学会 Chinese Nutrition Society 1 Bangladesh 孟加拉国 （2013） 1 Eat a well-balanced diet with a variety of foods at each meal. 2 Consume moderate amounts of oils and fats. 3 Limit salt intake and condiments and use only iodized salt. 4 Take less sugar, sweets or sweetened drinks. 5 Drink plenty of water daily. 6 Consume safe and clean foods and beverages. 7 Maintain desired body weight through a balanced food intake and regular physical activity 8 Practice healthy life style with right cooking and healthy eating. 9 Eat additional food during pregnancy and lactation. 10 Practice exclusive breast feeding for six months and start appropriate complementary foods in time. 1 2 China 中国（2007） Eat a variety of foods, mainly cereals Consume plenty of vegetables, fruits and tubers Consume milk, beans or dairy- or bean-products everyday Consume appropriate amounts of fish, poultry, eggs and lean meat; reduce fatty meat and animal fat in the diet Balance food intake with physical activity to maintain a healthy body weight Choose a light diet that is also low in salt If you drink alcoholic beverages, do so in limited amounts Avoid unsanitary and spoiled foods 食物多样，谷类为主，粗细搭配 多吃蔬菜水果和薯类 每天吃奶类，大豆或其制品 常吃适量的鱼，禽，蛋和瘦肉 减少烹调油用量，吃清淡少盐膳食 食不过量，天天运动，保持健康体重 三餐分配要合理，零食要适当 每天足量饮水，合理选择饮料 如饮酒应限量 吃新鲜卫生的食物 2 3 Hongkong , China 中国香港（2012） (1) Choose a variety of food and eat cereals as the largest portion of food in every meal. (2) Eat a lot of vegetables and fruit. (3) Reduce the consumption of foodstuffs with high salt, fat and sugar content as well as those which are preserved. (4) A daily fluid intake of 6 to 8 glasses (including clear soup, fruit juice and tea). (5) Take meals regularly and in adequate amoun