Food plays a central role in Chinese culture. With rapid economic growth and urbanization, China's dietary patterns have shifted significantly — from a predominantly plant-based diet to one that includes large amounts of animal products, accompanied by reduced consumption of cereals and vegetables and increased intake of red meat, processed meat, and sugar-sweetened beverages. This dietary transition has been linked to a rising burden of chronic diseases.
To address the growing prevalence of diet-related cardiovascular diseases and cancers, China's health authorities recommended last month that people incorporate three types of foods into their diets to lose weight and maintain good health.
Vegetables and fruits
Adults are advised to consume at least 300 grams of fresh vegetables daily, with dark-colored vegetables making up more than half of that amount. Additionally, they should eat between 200 and 350 grams of fresh fruits. This includes incorporating three to five different kinds of vegetables and one or two types of fruits each day, with a total variety of about 10 different fruits and vegetables per week.
Whole grains
Whole grains — containing all the essential parts and naturally occurring nutrients of the grain in their original proportions — are an important source of dietary fiber, various B vitamins, and minerals essential for human health. Examples include barley, quinoa, oats, brown rice, whole-grain pastas, breads, and cereals. Adults are recommended to consume 50 to 100 grams of whole grains daily. It is beneficial to include whole grains in at least one of the three daily meals and to check for the words "whole grain" on ingredient labels when purchasing groceries.
Aquatic products
Fatty fish such as salmon, eel, and mackerel are rich sources of omega-3 fatty acids, vitamin D, and vitamin A. Seaweeds provide iodine, vitamin K, and folic acid, while shellfish like oysters and clams supply iron, zinc, iodine, and other minerals essential for the body. Adults are recommended to consume 300 to 500 grams of aquatic foods per week, spread across two separate meals. Children, pregnant women, breastfeeding mothers, and the elderly are encouraged to increase their intake of fish and seafood.
Eat less and exercise more
Data from China's National Health Commission shows that 51.2% of the adult population is overweight or obese. Weight loss can be achieved by balancing energy intake and expenditure — consuming fewer calories than the body burns through exercise and daily activities. A balanced diet is key to weight management. The Chinese Dietary Guidelines recommend eating more than 12 different types of foods each day and over 25 different types per week.
Based on appropriate calorie calculations, it is advised that people adjust their carbohydrate intake by prioritizing whole grains while reducing consumption of refined rice, white flour, and sugar.
Be cautious with supplements
Dietary supplements — including vitamins, dietary fiber, calcium, and various minerals — should not replace regular meals. A healthy diet provides a balanced range of nutrients in optimal proportions, which are better absorbed by the body and carry fewer risks of side effects. Generally, healthy adults are not advised to take multivitamins or mineral supplements.
Special populations, such as pregnant or breastfeeding women, should take supplements only under the guidance of doctors or clinical nutritionists to ensure adequate intake aligned with their specific needs.
