China has introduced new national dietary guidelines to address the alarming rise in obesity rates among its population. The announcement came from the national nutrition and health steering committee, which hopes the new advice will guide citizens toward healthier eating habits and reduce the health risks linked to excess weight.
The guidelines urge the Chinese population to increase their intake of vegetables, fruits, whole grains, and aquatic foods. The move comes as more than half of the adult population in China is now considered overweight or obese. Government data shows that 51.2 percent of adults fall into this category, and this number is expected to grow if no action is taken.
As part of the new plan, the government recommends that adults consume at least 300 grams of fresh vegetables daily. Among these, dark-colored vegetables such as spinach and broccoli should make up more than half. These vegetables are rich in nutrients and antioxidants and are essential for daily health. Fruits are also important. The recommended daily amount of fresh fruit is between 200 and 350 grams. These fruits provide key vitamins, such as vitamin C and potassium, which are important for immune function and overall well-being.
According to the guidelines, vegetables and fruits are not interchangeable. Each group offers different nutrients, and both are necessary for a complete and balanced diet. People are encouraged to include vegetables in every meal and not to skip daily fruit intake. These habits are seen as essential steps toward improving national health.
Whole grains also play a central role in the new guidelines. Examples of whole grains include brown rice, oats, quinoa, and whole wheat products. These grains are high in dietary fiber and essential vitamins such as B1, B3, and B6. They also provide minerals like iron and magnesium. Adults are advised to eat between 50 and 100 grams of whole grains daily. Ideally, at least one of the three meals each day should include whole grains. This helps with digestion and long-term health.
Aquatic products are the third major focus of the guidelines. This includes fish, shrimp, seaweed, and shellfish. Fatty fish like salmon, eel, and mackerel are rich in omega-3 fatty acids such as DHA and EPA. These fats support heart and brain function and are especially important for children and the elderly. Seaweed options like kelp and wakame provide iodine, vitamin K, and folate. Shellfish, such as clams and mussels, offer important minerals like iron and zinc.
The new advice suggests that adults eat 300 to 500 grams of aquatic foods per week. These should be spread over one to two meals. Increased consumption is also encouraged for children, pregnant women, nursing mothers, and older adults. These groups can benefit the most from the nutrients found in fish and other seafood.
The release of these dietary guidelines is part of China’s broader strategy to improve public health. Officials are concerned that without action, the current overweight and obesity rates could rise to over 70 percent by 2030. Obesity is linked to a wide range of health problems, including heart disease, type 2 diabetes, and certain types of cancer. It also places a heavy burden on the healthcare system and reduces the overall quality of life.
To support the new guidelines, China has already taken other steps in recent years. In 2021, the government introduced policies to reduce sugar and salt in processed foods. In 2022, school meal programs were adjusted to include more fresh vegetables and fruits. In 2024, national campaigns promoted daily exercise and better food choices. These actions are part of the “Healthy China 2030” goal, which aims to improve the overall health of the population through education, policy, and support.
Despite these efforts, there are still challenges. In many cities, fast food remains cheap and easy to access. Busy schedules and lack of cooking knowledge make it hard for people to prepare balanced meals at home. In rural areas, limited access to fresh produce and seafood can also pose a problem.
To make the guidelines effective, public education will be important. People need to understand not only what foods to eat but also why these foods matter. The government plans to continue working with schools, local health offices, and media outlets to spread awareness and offer practical tips.
China’s new dietary guidelines are a timely and important step in the fight against obesity. By focusing on more vegetables, fruits, whole grains, and aquatic foods, the country hopes to create healthier habits and prevent long-term health problems.
