Nutritional Diet Speech

For us ordinary people, there is no need to count calories, eat bland boiled meals, and there is no need to follow Internet celebrity recipes. A diet that suits your life rhythm, can be sustained for a long time, feels good after eating, and has stable physical examination indicators is the best nutritious diet.

To be honest, in the five years I have been doing nutrition consulting, I have encountered too many people who have taken detours. A little while ago, a young girl who just graduated came to me and said that she had been following the fat-reduction diet on the Internet for three months, eating boiled chicken breasts and broccoli every meal, and lost 8 pounds. However, her aunt put it off for half a month, her hair fell out in handfuls, and she even felt drowsy in front of the computer at work. There is also a retired uncle who reads health-care articles every day and says he eats whole grains to live longer. He cooks red beans, black beans, quinoa and so on. As a result, he suffered from acid reflux for almost half a month. After going for a checkup, he found out that he had chronic gastritis. Eating too much coarse grains only increased the burden on the gastrointestinal tract. You see, I obviously ate according to the "standard answer", but why did something go wrong? It’s just that everyone always forgets that there is never a unified template for nutritional diet, you have to follow your own physical condition.

Speaking of this, someone must ask, so there are so many popular diets on the Internet, such as Mediterranean, ketogenic, and light fasting, which one is reliable? I won’t directly say which one is better and which one is worse. Let’s talk objectively: The Mediterranean diet is now recognized by global academic circles as mainly whole grains, high-quality protein, and unsaturated fatty acids. It is friendly to cardiovascular and cerebrovascular diseases and most people can try it. The ketogenic diet is quite controversial now, and there are clinical studies proving that it is beneficial to some patients with epilepsy. It has an auxiliary therapeutic effect on patients with polycystic ovary syndrome. On the other hand, there are many cases showing that ordinary people who blindly try it can cause ketoacidosis and dyslipidemia. There is also light fasting, which many people rely on for weight management. However, people with unstable blood sugar and a history of hypoglycemia may faint on the road if they try it blindly. To put it bluntly, all diets have their own applicable groups. What works for others may not be suitable for you.

I usually give advice to ordinary office workers and never ask them to remember hard targets such as "daily intake of 25g dietary fiber and 50g high-quality protein". It's too troublesome. Who brings a food scale to work? Just remember the "fist rule" that is enough: one fist of staple food for one meal, half coarse grains and half fine grains is best, two fists of vegetables, half of which are dark green is better, plus a palm-sized amount of protein, chicken, duck, fish, shrimp, eggs and soy products, you can choose any one, there is no need to pick a specific one. For example, if you go to a convenience store in the morning to rush for time, buy a whole-wheat sandwich with tea eggs, and a small box of cherry tomatoes. It just fits the proportion. There is no need to count calories, which is very convenient. By the way, a young man came to me last week and said that he ate 8 eggs a day in order to build muscle. When his physical examination revealed high cholesterol, he panicked and thought it was a problem with the eggs. When I asked, I found out that he eats skewers and drinks cold beer every night. So why is the egg responsible for his high cholesterol? There is no problem for healthy people to eat 3 to 4 whole eggs a day. There is no need to listen to the rumors that "egg yolks have high cholesterol and you can only eat egg whites".

There is another topic that everyone is arguing about: Should we give up sugar? One group says that free sugar is 100% harmful and should not be touched even in one bite. The other group says that as long as it is controlled within 10% of the total energy, there is no problem and there is no need to give up completely. My own experience is that there is really no need to treat milk tea cake as a scourge. If you drink full-sugar milk tea every day and eat cake every now and then, it will definitely not work. Acne, weight gain, and blood sugar fluctuations will all happen sooner or later. However, if you go out with friends on weekends, drink a cup of full-sugar milk tea, and eat a piece of cake, as long as the overall diet is balanced, there will be no big problem at all. Instead, I hold back a mouthful and don't let him touch me. Maybe one day I will overeat in revenge, which will cause more physical and psychological harm than drinking a cup of milk tea.

A mother asked me before that her child doesn’t like to eat vegetables and won’t even eat them after being fed. Should she buy nutritional supplements for her child? I gave her an idea. I chopped the carrots and broccoli and spread them with the eggs into small cakes, and then used molds to mold them into the shapes of little rabbits and stars. You don’t have to chase them to feed them, the children will eat them by themselves. Really, there is no need to be so competitive about nutrition, and there is no need to require children to eat enough grams of vegetables per meal according to standards. If children are forced to have a shadow when they mention eating, it will be more gain than loss.

After all, nutritious eating is never a task that requires you to persist in pain. It is integrated into your every day. You won’t feel bloated after a meal, you won’t be so sleepy that you can’t keep your eyes open at three or four in the afternoon, and all the indicators in your annual physical examination are within the normal range. You can occasionally eat some of your favorite “junk food” without any burden. This is enough.

That’s it for today’s sharing. If you have any specific questions, let’s chat later. Thank you.