At this year's National People's Congress and Chinese People's Political Consultative Conference, Han Jun, Minister of Agriculture and Rural Affairs, proposed a healthy diet suggestion of "appropriately reducing oil, increasing beans, and adding milk". How to view this suggestion from a nutritional perspective? How to practice in daily life? Zhang Xiaoli, attending physician of the Clinical Nutrition Department of Yunnan First People's Hospital, explained: "The suggestion of reducing oil, increasing beans, and adding milk is essentially to promote a shift in dietary concepts from being full to eating well, and to build a more scientific and reasonable dietary structure. Currently, the problem of unreasonable dietary structure among Chinese residents is mainly manifested as excessive intake of fats and oils, and insufficient intake of dairy, soy, and soy products. The "Chinese Dietary Guidelines for Residents (2022)" suggest that adults should control their daily cooking oil intake at 25-30 grams. If meat and fried foods are consumed in excess, the overall fat intake is prone to exceed the standard. Animal fats have a high content of saturated fatty acids, and the cooking method of high-temperature frying can also produce more trans fatty acids. Long term intake can increase the risk of cardiovascular disease. ”Zhang Xiaoli introduced that the focus of "reducing oil" is to reduce the amount of oil in the cooking process and minimize the intake of animal fats, preferably using vegetable oils. "When cooking, you can use a limited oil pot or a spray can, and promote the use of steaming, boiling, stewing or quick frying cooking methods to reduce frying." "Increasing soybean" refers to increasing the intake of soybeans and their products. Soybeans are a treasure trove of high-quality plant protein, B vitamins, and dietary fiber, which can prevent obesity and muscle loss, and maintain bone health. The Chinese Dietary Guidelines for Residents (2022) recommend a daily intake equivalent to 25-35 grams of dry soybeans. If soybeans are converted into common soy products, the intake should be calculated based on the soybean content. For example, fresh green beans (with pods) need 75-120g, white tofu needs 50-75g, and soybean milk needs 300-500ml. Adding beans can supplement high-quality plant protein, while adding milk can supplement high-quality animal protein. Dairy products are rich in calcium and have a high absorption rate, which is crucial for the growth and development of children and adolescents, as well as the prevention of osteoporosis in middle-aged and elderly populations. How to choose dairy products? Zhang Xiaoli suggests that healthy individuals prefer pure milk as their first choice. Patients with chronic diseases such as obesity and hyperlipidemia are recommended to choose low-fat or skim milk. Lactose intolerant individuals can choose Shu Hua milk or sugar free, low sugar yogurt. When choosing, it is important to strictly distinguish between milk, yogurt, and "dairy beverages" products, as the latter typically have low protein content and high sugar content. Reducing oil, increasing beans, and adding milk "does not mean not eating other foods, but advocating the establishment of diverse dietary patterns. Under the premise of controlling total calories and total fat, increase the proportion of legumes and dairy products to achieve complementary and balanced nutrients. Zhang Xiaoli said that healthy eating starts with the choice of each meal, optimizing the diet structure from daily details, which is an effective and direct investment in health. (New Society)