Some people say that Chinese food is very healthy.

Some people say that Chinese food is very healthy, Chinese diet structure is more reasonable; others say that Chinese food is heavy oil and salt, and protein intake is insufficient… Anyway, we still need to compare the average dietary structure of Chinese people with that of other countries and regions in order to have a general concept.
Find a Global Dietary Database, their latest data should be released this year, now only take 2010 to see the situation, pick a few key points (some are quite unexpected).

Fig. 1 Calcium. Compared with other countries, China’s calcium intake is seriously inadequate, which should be the reason for the inadequate intake of dairy products. It is basically the same level as the less developed countries in Africa, with less than half of the per capita intake in the United States. So people who need calcium, such as children and pregnant women, may need extra attention.
Fig. 2 Cholesterol. The dietary structure of Chinese people is not high in cholesterol, which is relatively healthy. Of course, there is still some scientific controversy about the role of cholesterol, but the recommendation is to take a moderate amount of cholesterol, and it can’t be completely absent.
Figure 3 Red meat. Chinese red meat intake is the world’s medium level, mainly pork accounts for a relatively large proportion. Although Americans love beef, chicken is still quite cheap and plentiful. The current dietary recommendation is to eat as little red meat as possible. One is health and the other is environmental considerations.
Figure 4 is full grain. It is also a relatively small situation. It is recommended to eat more rough grains.
Fig. 5, 6 and 7 are interesting to put together. They are fruits, sweet drinks and vegetables. The per capita fruit intake in China is relatively low (too expensive???) Although I like fruit very much, I am surprised that many people around me do not take the initiative to buy fruit to eat. Compared with the United States, Latin America and other places, the consumption of sweet drinks is also relatively low, so the possibility of sugar intake exceeding the standard is greatly reduced. Vegetables are very abundant, and indeed the big vegetable-growing country has not run away.
Figures 8 and 9 are pie charts of dietary structure and the proportion of various types of fat in China and the United States, respectively. Compared with the United States, Chinese people prefer vegetables, drink less sweet drinks and juices, and consume less saturated fatty acids and trans fatty acids. However, milk intake is low and cereals are not diverse enough.

It should be noted that the data in this survey are "average", which does not represent what and how much each person eats, but provides a baseline for the population. For any individual, if there are no very clear health goals (such as weight loss, muscle gain or special disease needs), just want to ensure "health", then it is enough to define their current diet structure and make fine-tuning.
If your diet is "average Chinese level", you might consider eating more dairy products, less red meat, more corn and millet in addition to rice, which is enough to keep healthy. In addition, generally speaking, the dairy intake of the urban population will be more, and now many children have enough milk to drink, I think the problem is not big.

(Of course, Fat House Happy and Takeaway Party when I didn’t say…)