Health authorities are advocating for dietary adjustments centered on reducing oil consumption while increasing intake of beans and dairy products. On March 9, Han Jun, China's Minister of Agriculture and Rural Affairs, emphasized during a press channel at the fourth session of the 14th National People's Congress that consumers should aim not just to eat enough, but to eat well.
Why are these specific "addition and subtraction" measures recommended? How can they be scientifically implemented? And what defines "eating well"? Yang Yuexin, a nutrition professor at the Chinese Center for Disease Control and Prevention, stated that research confirms dietary habits are a primary factor influencing the prevalence of many chronic diseases. "Eating properly is a crucial condition for our health," Yang noted.
Reducing Oil: Focus on Control, Not Elimination Minister Han highlighted that the average Chinese person's cooking oil consumption exceeds the scientifically recommended amount by 40%. Meanwhile, per capita dairy consumption is only one-third of the global average, and intake of soybeans and soy products falls below 60% of the recommended level. Dou Pan, Chief Physician of the Clinical Nutrition Department at Peking University First Hospital, explained that the key objective of "reducing oil" is to control the incidence of overweight and obesity, thereby mitigating the risk of chronic diseases. Dou clarified that cutting back on dietary oil is the most fundamental step away from chronic illnesses. Excessive oil use is one of the most common and harmful dietary issues among Chinese residents today. Professor Yang Yuexin attributed high oil intake mainly to insufficient health awareness and family cooking habits. Coupled with excessive consumption of meat and fried foods, overall fat intake tends to surpass healthy limits. Dou Pan emphasized that the focus should be on strictly controlling the amount of cooking oil used. "Reducing does not mean eliminating, and increasing does not mean uncontrolled overconsumption," Dou said, clarifying that "reducing oil" is about managing total intake rather than avoiding it entirely. The "Dietary Guidelines for Chinese Residents" recommend that adults limit daily cooking oil to 25-30 grams, preferably using vegetable oils and reducing intake of animal fats and other oils high in saturated fat.
Increasing Beans and Adding Dairy: Addressing Dietary Gaps Yang Yuexin pointed out that consumption of dairy products, soybeans, and soy-based foods among Chinese residents has not yet met the levels suggested by the dietary guidelines. For years, the slow increase in dairy and legume intake has been influenced by multiple factors, including dietary habits, lack of nutritional knowledge, and lactose intolerance. Dou Pan stated that "increasing beans and adding dairy" helps address nutritional shortfalls in the Chinese diet, directly impacting weight management, cardiovascular health, and bone and muscle integrity. Experts explain that "increasing beans" provides a source of high-quality protein and calcium, which can partially replace meats high in saturated fatty acids. Similarly, "adding dairy" efficiently supplements calcium and protein, aiding in the prevention of osteoporosis and muscle loss. The "Dietary Guidelines for Chinese Residents" explicitly recommend a daily intake of soy products equivalent to 25-35 grams of soybeans, and 300-500 grams of milk and dairy products per day. Increasing soy product consumption diversifies protein sources, helps prevent obesity and muscle loss, and supports bone health. Dairy products are a natural, high-quality source of dietary calcium, rich in content and high in absorption rate, while also providing essential nutrients like quality protein and various vitamins, which are crucial for the growth of children and adolescents and for preventing osteoporosis in middle-aged and elderly populations.
Eating Well: Balance is Key Jia Kai, Chief Physician of the Nutrition Department at Beijing Chaoyang Hospital, affiliated with Capital Medical University, advised that a reasonable dietary structure hinges on controlling portion sizes. Beyond "reducing oil, increasing beans, and adding dairy," daily diets should also strictly limit salt and sugar intake, as excessive consumption increases the risk of cardiovascular and cerebrovascular diseases. The recommended daily added sugar intake should not exceed 50 grams, ideally staying below 25 grams, while daily salt intake should be limited to no more than 5 grams. Additionally, increasing dietary fiber is important; general adults should aim for 300-500 grams of vegetables and 200-350 grams of fruit per day. Dou Pan further recommended several practices for healthy eating: avoid over-refined staples by mixing whole grains and legumes with rice or noodles to enhance satiety and stabilize blood sugar; consume adequate vegetables and fruits daily, prioritizing dark-colored varieties; diversify protein sources by including appropriate amounts of dairy products, soy products, eggs, fish, shrimp, or lean meats each day; and maintain regular meal times without overeating. Yang Yuexin suggested that agricultural product processors should expand the variety of dairy and soy-based products, developing items suitable for broader demographics. As market options become more diverse, individuals can make more personalized choices to adequately meet their nutritional needs. Experts caution that healthy eating should not involve harsh restrictions but rather finding a sustainable, moderate dietary pattern tailored to one's health requirements. By making foundational adjustments like "reducing oil, increasing beans, and adding dairy," combined with a balanced and varied diet, the goal of "not just eating enough, but eating well" can be achieved.
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