Guideline targets healthier diets

Dietary recommendations:

Eat this way to cut risk of death by up to 27 percent

A 20-year study of 26,000 people reveals that the right balance of protein, fat and carbohydrates can reduce the risk of death.

The most effective combo:

Low protein+ moderate fat+ medium-high carbohydrates

Result: Up to 27 percent lower mortality risk

Notes:

Optimal carb intake: 42.5 to 46 percent of daily calories

Optimal protein: 12.5 percent to 25 percent

Extremely high-protein or very low-carb diets may be harmful

SOURCE: A PAPER PUBLISHED IN THE JOURNAL OF ADVANCED RESEARCH BY HARBIN MEDICAL UNIVERSITY

Longevity diet tips

Protein: 60g per day

Ideal: lean meat, fish, legumes, nuts, low-fat dairy

Matches Chinese dietary guidelines (55g women/65g men)

Fat: 50 to 70g per day

Prioritize unsaturated fats: olive oil, fish oil, nuts, seeds

Limit saturated and trans fats

Carbs: 200 to 300g per day

A quarter to one-third should be whole grains

Mix refined grains with: brown rice, multigrain porridge, corn cakes, whole-wheat buns

SOURCE: HEALTH TIMES OF PEOPLE'S DAILY