Healthy recipe schedule

There is never a unified template for healthy recipes that is universally applicable. The core logic of a healthy recipe arrangement that is truly suitable for ordinary people is to "first match your own basic conditions (weight, medical history, dietary preferences, daily consumption), and then split it into three meals according to your average daily nutritional needs. Prioritize long-term implementation rather than short-term extreme effects." I have been doing nutrition consulting for 3 years, and have helped more than 200 users adjust their diet plans. I have also sorted out the consensus and differences among different nutrition schools in the academic community. The content I have compiled is all practical and can be used directly, and there is no falsehood.

Last week, a mother who just gave birth to a baby for 3 months came to complain. She said that the sugar-control diet she found online fell apart after a week of eating it. She only had to boil vegetables. She didn’t even get enough sleep to take care of her baby. She wanted to cry when she came home from get off work and saw the empty dishes on her plate. Her blood sugar dropped by 0.2, and she was almost depressed. In fact, this is the misunderstanding that many people make when looking for recipes: they always think that the harsher and more anti-human a recipe is, the more "healthy" it is, regardless of whether they can handle it or not.

Take the most controversial staple food choice as an example. Supporters of the low-carbon ketogenic pie believe that refined rice and noodles are all sugar bombs, and they should replace them all with whole grains or even only eat roots and tubers. However, the "Dietary Guidelines for Chinese Residents (2022)" recommends that whole grains account for 1/3 of the staple food, and there is no need to completely cut off white rice and white noodles. I have mild gastroesophageal reflux. I followed the blogger for half a month after eating whole-grain rice, and the acid reflux problem immediately broke out. Later, I adjusted to eating a fistful of white rice at noon, and replaced some staple foods with oats and sweet potatoes in the morning and evening. My stomach felt much better, and my fasting blood sugar has been stable at around 4.8, with no impact at all.

If you are an ordinary office worker with no underlying diseases and little daily exercise, you can refer to the plan that my colleague has been following for two years. You don’t have to get up early to cook, and you can save time and still stick to it: buy sugar-free soy milk + tea eggs + half a corn in the convenience store downstairs in the morning. If you are in a hurry, you can switch to unsweetened meat buns.； If you eat in the company cafeteria for lunch, follow the ratio of "one fistful of staple food + two fistfuls of green leafy vegetables + one fistful of high-quality protein (lean pork, beef, chicken, fish, shrimp, and soy products are all acceptable)". If the vegetables are too oily, just rinse them with a bowl of hot water. There is no need to pay too much attention. ； If you are too lazy to go home at night, cook tomato and egg noodles and throw in a handful of green vegetables, or order a light salad without too much sauce. If you are craving for something, it doesn’t matter if you order some kebabs or drink a cup of milk tea. As long as you don’t make it every day, it won’t affect your health at all. My colleague is 165cm tall, and his weight has been stable at 52kg all year round. All indicators in his physical examination last year were normal. He is in much better condition than those who give up after eating extreme diets for two weeks.

If you have special needs such as controlling sugar and building muscle, you don’t have to overturn your diet right away. Take sugar control as an example. Some endocrinologists will require a strict GI value. No food over 55 should be touched in one bite. New research in recent years has also pointed out that total carbohydrate intake is the core that affects blood sugar. There is no need to worry too much about the GI value of a single food. My mother has type 2 diabetes. Before, she couldn't get excited even after eating multigrain rice. Later, I adjusted her to eat less than half a bowl of white rice at each meal. If she wanted to eat half an apple that day, she would reduce the amount of rice by 1/3. Now her fasting blood sugar is stable at around 6 all year round. She can also eat a small piece of mooncake to satisfy her cravings during holidays. The quality of her life has improved a lot, which is more conducive to long-term sugar control.

Many people still struggle with the question of whether they can eat late-night snacks. The traditional view is that eating 3 hours before going to bed will definitely make you gain weight. Some studies have also confirmed that as long as the total caloric intake throughout the day does not exceed the standard, it is perfectly fine to eat low-fat and low-salt foods when you are hungry before going to bed. I often stay up late and change my plan. When I'm hungry, I drink a cup of warm milk and two soda crackers. After eating like this for almost a year, I haven't gained weight. Instead, I won't be tossing and turning because I'm hungry and can't fall asleep, which will affect my work status the next day.

After all, healthy recipes are never rules that restrict you, let alone those colorful and perfect menus posted on the Internet. It should be a tool that adapts to your pace of life and makes you feel comfortable eating. There is really no need to force yourself to copy other people's plans. If you can eat it for a long time, your body is not burdened after eating it, and your physical examination indicators are normal, it is the best healthy diet for you.