What are the nutritious diets

In fact, there is no single standard answer. The nutritional diets currently generally recognized by academic circles and practitioners are essentially dietary patterns that can meet their daily nutrient needs without causing additional metabolic burdens on the body. Different groups of people have completely different types of adaptations.

At present, the Mediterranean diet has the most abundant evidence-based medical evidence and is the most suitable for a wide range of people. The core is to consume more whole grains, fresh fruits and vegetables, deep-sea fish, and nuts, use olive oil instead of animal oil, and reduce the intake of red meat and processed foods. I have a senior executive friend who socializes all the time. Last year, his physical examination showed that uric acid was high and his blood lipids were also above the red line. I followed the doctor's advice and adjusted to a more Mediterranean diet. I eat steamed deep-sea fish three times a week, and usually use olives in salad dishes. Olive oil, even the white wine I drank for more than 20 years was replaced by half a glass of red wine occasionally. After half a year, I went for a physical examination. My uric acid dropped by more than 70% and my blood lipids returned to the normal range. However, this model is not suitable for everyone. Many inland people My friends complain that fresh deep-sea fish is difficult to buy and expensive. They are used to the heavy oil and spicy taste of Sichuan and Hunan cuisine. After eating light Mediterranean meals for a week, they can’t help but order fried chicken and barbecue in the middle of the night. On the contrary, eating regularly is not as healthy as before.

If you have basic chronic diseases, the effect of a targeted dietary pattern will be more obvious. For example, the DASH diet is specially developed to prevent and control high blood pressure. The core is to consume more dark green vegetables and low-fat dairy products with high potassium and calcium, and strictly limit daily sodium intake. I used to accompany an elderly person in my family who has suffered from hypertension for more than ten years to follow up on chronic diseases. This is the model that the doctor recommends first. The elderly must eat enough every day as required. A pound of green leafy vegetables, a cup of low-fat milk in the morning and evening, and one-third less salt in cooking than before. I went for a review in about three months and found that my blood pressure has stabilized a lot. I followed the doctor’s advice and reduced the number of antihypertensive pills by half. However, some studies in the field of nutrition pointed out that ordinary people who do not have abnormal blood pressure and follow the DASH diet for a long time may suffer from electrolyte metabolism problems. There is no need to join in the fun.

In recent years, many niche dietary patterns have become popular in the fitness circle, such as the ketogenic diet, the paleo diet, etc., which have always been controversial. I used to know a fitness coach who strictly followed the ketogenic diet for three months. His body fat rate dropped by 6 points, and the muscle lines he developed were much clearer than before. However, there are also doctors from the endocrinology department. A friend who gave birth to a child told me that last month I saw a little girl who was blindly trying ketosis at home. She went to the emergency room for ketoacidosis within a month of eating. There are also many girls who have been eating ketosis for a long time and have menstrual disorders. This highly targeted eating pattern is best carried out under the full guidance of professionals. Ordinary people should not mess with it on their own.

In fact, for the vast majority of ordinary Chinese people who do not have special needs, there is no need to imitate these high-sounding foreign diet patterns. Adjusting the daily diet according to the recommendations of the Dietary Guidelines for Chinese Residents is nutritious enough. The little girl in my department used to drink iced milk tea and eat takeout every day, and she got acne on her face. I still feel sleepy all the time, so I started to bring my own meals this year, which is an ordinary one-meat and one-vegetarian food with a small bowl of multi-grain rice. I drink soy milk or milk two or three times a week. Occasionally I will have some cake and milk tea when I am craving for food. After three months of not dieting, I have lost four to five pounds, most of the acne on my face has disappeared, and my complexion is much better than before.

To put it bluntly, choosing a nutritious diet is like choosing shoes that fit your feet. Popular models that are comfortable for others may not be suitable for you. First, find out your own physical condition and taste preferences, and then choose a model that can be sustained for a long time. It is more reliable than following the trend and trying any Internet celebrity diet.