Food plate upgraded: Chinese Food Guide Pagoda

Elena Vardanian
02.02.2022
1 min read

While the traditional mediterranean diet is based on food guidelines in the form of a pyramid, China decided to present national dietary guidelines in a more traditional form of pagoda. The Chinese Food Guide Pagoda serves as a general visual representation of an ideal, balanced diet for an adult, illustrating both the amounts and varieties of foods that should be consumed in one day. 

Food Pagoda is based on the following 5 food groups: (1) whole grains, (2) vegetables and fruits; (3) meat and poultry, fish and shrimps, and eggs; (4) dairy products, beans, and bean products; and (5) fats and oils and salt.

  • The first eave of a Food Asian tiered tower devoted to the whole grains, tubers and legumes, with following recommendations to eat 50-100 gram of each on a daily basis. According to Pagoda, the daily total amount of whole grains, tubers and legumes is between 250-450 gram.
  • Fruits and vegetables are the second important level with a daily portion around 350 gram and 500 gram respectively.
  • Lean meat, fish and eggs are on the third level of Pagoda but It is recommended to avoid fatty meat and animal fat in the diet.
  • Next-to-last level includes dairy products (300 gram) and soybeans.
  • The last but not the least is fifth level of salt and cooking oil with recommendation to choose a light diet that is low in salt (1).

Plenty of water and physical activity with no less than 6000 steps are represented coming around the Pagoda. Recommended water consumption has increased since the last version of guidelines and now it is between 1500 and 1700 ml per day (2).