Question: Do I need to eat more meat at each meal?
Lin: Currently, adults are generally recommended to consume 0.8 to 1 gram of protein per kilogram per day, and the new American food pyramid recommends 1.2 to 1.6 grams per kilogram. Protein intake is more individualized. Generally speaking, if the amount of exercise is low or there is no weight problem, the average person may not need 1.2 to 1.6 grams per kilogram. However, if combined with aerobic and resistance exercise, the protein intake can be increased.
Lin Siwei quoted the American Heart Association’s recommendations that although red meat contains nutrients such as zinc and iron, it should be consumed in moderation because it is high in saturated fat. You can choose white meat or plant protein, such as fish, seafood, chicken (skinless), eggs, and soy foods.
Question: Whole milk and butter are visible in the new food pyramid. Do nutritionists recommend this?
Lam: Regarding milk, large-scale studies in recent years have pointed out that drinking one to two cups of milk a day (whether full-fat, low-fat or skimmed) is not directly linked to heart disease. However, if you have high cholesterol, cardiovascular problems or weight problems, it is still recommended to choose low-fat milk. Drinks with added sugar, such as chocolate milk, strawberry milk, and banana milk, should be avoided.
Regarding butter, Lin Siwei expressed reservations. Butter or cow fat is always high in saturated fat, so he would recommend using vegetable oil, which is better for heart health.
Q: Should I eat less carbs?
Lin: You should reduce your intake of refined carbohydrates, such as white rice, white bread, refined breakfast cereals, rice noodles, rice noodles, and rice noodles. It is recommended to eat more buckwheat noodles, whole egg noodles, pasta, red rice, brown rice, quinoa, millet, etc. Potatoes, sweet potatoes, carrots, pumpkins, and dried beans can also provide carbohydrates. Carbohydrate intake should be adjusted according to individual needs. For example, people who are under weight control or have high blood sugar can reduce their intake appropriately; younger adults who exercise a lot or are of normal weight do not need to deliberately lower their intake.
Pay attention to the four suggestions of the new food pyramid
Lin Siwei reminded that the new dietary recommendations in the United States have the following four points that should be paid attention to:
1. Avoid eating ultra-processed foods – such as potato chips, biscuits, cup noodles, sausages, dinner meats, and ham, because ultra-processed foods have lost nutrients beneficial to the body.
2. Reduce the consumption of high-sugar/added sugar foods – each meal should not eat more than 10 grams of added sugar (including granulated sugar, rock sugar, honey, sucrose, fructose). It is not recommended for children 10 years old or younger to consume any added sugar. This new recommendation is less than the current sugar intake recommendation of 10% or less of daily energy needs.
3. Reduce the intake of additives – this includes foods with preservatives and sugar substitutes. Lin Si added that he would not proactively recommend drinking “zero sugar” drinks because in recent years, more studies have pointed out that chemical sugar substitutes may affect the intestinal microecology, induce different diseases, and even affect mood. The World Health Organization has classified the sugar substitute aspartame as a Class 2B carcinogen (possibly carcinogenic to humans). She said that she would recommend using natural sugar substitutes, such as monk fruit sugar, rare sugar, and stevia.
4. Limit alcohol intake – The new dietary recommendations in the United States point out that men should not consume more than two units of alcohol per day, and women should consume one unit of alcohol per day. In the United States, one unit of alcohol is 12 ounces of beer (5% alcohol)/5 ounces of wine (12% alcohol)/1.5 ounces of spirits (40% alcohol); in Hong Kong, one unit of alcohol is 250 ml of beer/100 ml of wine/30 ml of spirits.
Lin Siwei recommends that each meal should be half vegetables, one-quarter protein, and one-quarter carbohydrate. (Picture provided by interviewee)
Text: Ye Mingjie
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