"Firecrackers in New Year's Eve, spring breeze warm into Tu Su." The Spring Festival is the most lively festival of the year. It is the traditional custom of Chinese people to prepare and store up New Year's goods. In a few days, is the New Year's Eve, do not know your home is ready for the Spring Festival. Check out this Spring Festival stocking guide from Professor Cheng Jingmin, a national health science expert, registered dietitian of the Chinese Nutrition Society and doctoral supervisor of Shanxi Medical University.

Meat: Prepare more fish and shrimp and buy less meat

Meat and its products are the main kinds of stockpiling before the year. Many people think that if they do not have some chicken, duck and fish at home, they will not have the flavor of the New Year. During the festival, people often eat meat at every meal. Many people buy meat for the New Year and eat it long after the New Year. Professor Cheng reminds consumers:

First, pay attention to fresh ingredients as well. Fresh diet is appropriate, food or fresh good, festival market supply and marketing two prosperous, food is not difficult to buy, plus usually meat food is not short, so do not encourage a large number of meat food hoarding.

Second, pay attention to variety. Consumers are advised to remove livestock and poultry food, increasing the proportion of seafood. Choose some low fat and high protein fish and shrimp, and buy less pork rib meat, pig head meat and animal offal with relatively high fat content. Cured meat and smoked fish products can be bought in small quantities or homemade, it is not recommended to buy more and eat for a long time.

Third, pay attention to balanced and moderate intake. The Dietary Guidelines for Chinese Residents (2022) recommends moderate intake of fish, poultry, eggs and lean meat, with an average daily intake of 120-200g. If you eat a little more one day, you can adjust by cutting back the rest of the day, but be careful not to eat all of your week's food in one day just because it tastes good.

Fourth, pay attention to scientific and reasonable storage. The most important problem in meat storage is reasonable storage. First, the storage time of fresh meat is short. If you put it in the refrigerator, about 3 days is the limit. Of course, if you put it in the -18℃ freezer, generally put it for about 2 months is no problem. Second, fish, poultry, livestock and other meat storage needs to be divided into small pieces, and put into airtight containers, and then into the freezer, the temperature is controlled below -15℃, and even in the freezer can not be stored for more than 6 months. Special tips, frozen food is not recommended to defrost; Please eat fresh aquatic products as soon as possible. Frozen aquatic products should not be stored for too long. The shelf life is usually 9 months. Third, foods like frozen meatloaf may take up a lot of space in the refrigerator. If some people like to eat, if conditions, you can buy a simple domestic meat planer. Only stock up on whole cuts of fresh meat in the freezer.

Vegetables and fruits: Storage time should not be long

Fruits and vegetables, whole grains, and dairy products are important components of a balanced diet. The Dietary Guidelines for Chinese Residents (2022) suggest eating more vegetables and fruits, with 300-500g per day as much as possible. In particular, fresh vegetables should be consumed at least 300g a day, and dark vegetables should account for half; To ensure a daily intake of 200-350g of fresh fruit, Professor Cheng reminds consumers:

Variety of vegetables. Pay attention to the diversity of vegetable varieties and colors, eat more green vegetables, you can choose some colorful vegetables, such as purple cabbage, red and yellow color pepper, red amaranth, west blue flower, etc. In addition to fresh vegetables, dried fungus and algae such as fungus, tremella, daylily and mushroom are also good choices to adjust taste and supplement nutrition. They can be purchased in proper amount and be prepared in advance every day.

Eat fruit fresh. If you can eat fresh fruit, don't drink fruit juice. Fruit juice can't replace fresh fruit, and fruit can't replace vegetables. Different kinds of fruit for different varieties, storage time is also different, should be purchased according to the situation. Apples, citrus fruits can be stored for a relatively long time, can be appropriate to buy more. Other fruits that are easy to spoil are not suitable for too long, especially strawberries, blueberries, cherries and other fruits, which should be eaten and bought now.

Storage is required. Generally speaking, under the temperature of about 10℃, potatoes, radish, carrots, Onions, etc., can be stored for a long time. Tomatoes, eggplants, etc. can be stored for about 1 week. Sweet pepper can be stored for 1-2 weeks; Cucumbers can be stored for about 2 weeks; Pumpkins can be stored for about two months. If it is refrigerated, cauliflower can be stored for 1-2 weeks; Peas can be stored for 1-3 weeks; Asparagus can be stored for 2-3 weeks; Cabbage can be stored for 3-4 weeks. The cabbage can be stored for one to two months. But most vegetables have a high water content, which will become stale with the increase of storage time, and water-soluble vitamins will have a certain loss. Therefore, it is not appropriate to reserve a large number of vegetables when preparing Spring Festival goods. Generally speaking, the reserve is enough for 3-5 days' consumption.

Snack nuts: Try to choose small packages

Sweet snacks, including candy, sweet drinks, sweet cakes and so on, are essential food in many people's New Year shopping. Professor Cheng suggested:

Eat sugar in moderation. Given the possible health effects of refined sugar, especially added sugar, it is recommended that people buy it in small amounts, as long as it is festive, since less is less you eat. If you choose to use chocolate instead of regular candy, you are advised to buy products that contain more than 70 percent cocoa butter. Avoid or limit chocolate that is made with cocoa butter substitutes or is high in sugar.

Pay attention to the expiration date. Nuts, such as peanuts, sunflower seeds, pine nuts and cashews, are popular healthy snacks during the festival because they are rich in polyunsaturated fatty acids and various vitamins and minerals. They are also indispensable for family and friends. Remind consumers to pay attention to the date of production and shelf life, it is best to buy a small number of small packaging products, eat as soon as possible, and be sure to pay attention to seal light preservation, once there is a bad smell decisively abandoned.

Science eats snacks. During the holiday season, people eat more fats than usual, nuts are high in calories, people unknowingly eat too much while watching TV, coupled with less exercise during the holiday, may lead to weight gain. The Dietary Guidelines for Chinese Residents 2022 recommend an average of 50-70g per week, that is, about 10g per day, roughly equivalent to 2 walnuts, or a total of about 20 peanuts, cashews and almonds. If you eat too much, you should reduce other food sources from your meals.