A collection of healthy recipes and practices

There is no universal healthy recipe that is suitable for everyone. All combinations that can be adhered to for a long time, are in line with your own physical condition, and meet the daily nutrient intake standards are good healthy recipes. Either you can't stick to the unified templates found online for three days, or they may lack nutrients after being eaten for a long time and are completely useless.

I have been doing family diet consulting for almost 5 years, and I have seen too many rigid Internet celebrity recipes that put them in the hospital: a 90-pound girl followed a 180-pound blogger and ate ketogenic meals, and ended up in the emergency room with ketoacidosis for half a month.； An old man with a weak stomach heard someone say that he should eat whole grains to maintain his health, so he ate brown rice every meal. After two weeks of eating, he suffered from stomach acid reflux and could not sleep. To be honest, healthy eating is never about cutting your teeth to fit the shoes. You must first understand your own situation before making meal plans.

Nowadays, the mainstream healthy diet schools actually have their own applicable scenarios, and there is no need to say who is better than the other. The Mediterranean diet recommended by the WHO is indeed cardiovascular-friendly. The core is more deep-sea fish, whole grains, fresh fruits and vegetables, and less red meat and refined sugar. However, people in inland cities do not need to force themselves to eat salmon every day. They can eat steamed seabass twice a week and boil some seaweed and shrimp skin soup to supplement Omega3. The effect is not much different. The ketogenic and low-carbohydrate diet that has been popular in the past two years is indeed suitable for short-term sugar control and rapid weight loss, but it must be carried out under the guidance of professionals and must be maintained for a maximum of 3 months before adjustments are made. People with liver, kidney and gallbladder problems should not touch it. I just received a consultation a while ago. The girl had gallbladder polyps. She fasted and was ketogenic for a month. It was so painful that she had to undergo surgery to remove the gallbladder. It was really not worth the loss. There is also the recommendation of our country’s 2022 Dietary Guidelines for Residents, which is actually the most suitable plan for most Chinese people: 250-400g of cereals and potatoes every day, of which whole grains and beans account for 1/3, 300-500g of vegetables, 200-350g of fruits, and 120-200g of animal foods. If you eat according to this general framework, there will be basically no problems.

You don’t need to think about healthy meals too complicated. They are all home-cooked dishes that can be easily prepared. Here are a few of the ones I eat on a daily basis for your reference:

If I'm in a hurry in the morning, I like to make overnight oatmeal bowls. I soak 30g of instant oats in 100g of sugar-free yogurt the night before and put it in the refrigerator. When I get up in the morning, grab a handful of blueberries, sprinkle 3g of chia seeds, and throw in two roasted and fragrant walnuts. It can be eaten in 30 seconds. The GI value is only 42. People with sugar control can also eat it. It is much more comfortable than eating fried dough sticks and buns. If you don’t like to eat cold food, just cook a multigrain porridge. Put rice, millet, quinoa in a ratio of 2:1:1. It can be cooked in 10 minutes. It is served with a boiled egg and a small dish of cold spinach. It has all the carbohydrates, protein and fiber.

For lunch, I often make fried chicken breast and broccoli with multi-grain rice. Cut the chicken breast into strips and marinate it with light soy sauce, a little cooking wine, and white pepper for 10 minutes. Stir-fry it with minced garlic until it changes color. Then add diced broccoli and fry for 2 minutes. Add salt and it is ready to serve. Steam the multi-grain rice in advance and freeze it in the refrigerator. Just heat it for 3 minutes when eating. It contains at least half the invisible oil and salt compared to takeout. If you don't like the chicken breast, use an air fryer to make Orleans flavor. Marinate it with additive-free Orleans marinade for 20 minutes and bake it at 180 degrees for 15 minutes. The last time I made it, it was so fragrant that my neighbor's cat squatted and barked at my door. 100g only has 130 calories, which is 10,000 times better than boiled chicken.

If you want to eat it with the whole family, you can make steamed sea bass. Cut the clean fish into two slices, stuff it with some sliced ​​ginger and green onions, boil the water for 8 minutes, then turn off the heat, pour out the fishy water on the plate, pour a spoonful of low-sodium light soy sauce, and splash some hot olive oil. It is very fresh, with half the oil and salt than the braised one. It is loved by the elderly and children, and the high-quality protein is low in fat. If you like something heavy, make a dipping sauce: minced garlic, lemon juice, low-sodium light soy sauce, and a little sesame oil. Mix well. It will be fragrant whether it is dipped in white meat or in water for cooking. It is much lower in calories than salad dressing.

If you have diabetes in your family, you don’t need to completely cut out fruits. Choose strawberries, grapefruits, and cherries with a GI value of less than 55. Eat about 100g each time and eat it between two meals. Don’t touch it immediately after eating. My grandma has been eating like this for 20 years. She has been eating like this and her blood sugar is very stable. Friends who are working out and building muscle don’t have to eat chicken breasts all the time. They braise the beef tendon in advance, marinate it with star anise, cinnamon, and low-sodium sauce for an hour. Slice it and put it in the refrigerator. Eat 100g after each workout, with a steamed sweet potato and a plate of stir-fried lettuce. It has enough protein and just the right amount of carbohydrates. It is very satisfying to eat.

In fact, there is really no need to make healthy eating like a chemical experiment. Ordinary people simply cannot adhere to recipes that are accurate to the gram. It doesn't matter if you are craving for hot pot or a cup of milk tea occasionally. A reasonable long-term diet structure is the most important. Recipes that make you happy and not burden your body are the most healthy recipes for you.