China's health authority has issued a guidebook telling people how to eat healthily, as the government aims to build a healthy China by 2020. A key piece of advice in the guidelines, is to keep a balance of nutrition and watch one's weight.

As a mother of two, Tong Lu is very careful with what she prepares for the family.  One of her tricks, is to vary the nutrition as much as possible.

"For dinner, we usually have four or five dishes, and each dish combines several kinds of nutrition. I believe we should eat a great variety of things, but small amounts of each type," said Tong Lu, Beijing resident.

Tong says she seldom lets the children eat at restaurants for fear of dirty cooking oil. But for those who eat out, more and more are trying to be careful with where and what they eat.

"I think my eating habits are healthy. Today I came here to talk with my colleague. I only ordered a bowl of noodles. I don't eat pork," said Beijing resident Sun Xushun, .

The Chinese government has been releasing public guidelines on how to eat since 1989. The top health authority says that even though people's life expectancy is increasing every year, their dietary structure is still improper.

"Chinese residents' consumption of soybeans and milk is very low. People are taking in too much fat. Nutritional deficiencies exist in some places. Obesity is more obvious now," said Chang Jile, Ombudsman of National Health & Family Planning Commission.

After a decade, China's health authority has issued this new version of the dietary guide, with more user-friendly tips. To make it simple, this plate shows what people should eat: more grains and veggies, followed by fruits, fish and eggs and lean meat.

The guidebook also recommends people take in less sugar and control their weight. As a former professional mountaineer, Tong Lu has helped her whole family develop an interest in sports. Their health and spirits are what she's most proud of.