Nutritional Diet Speech

There is no universal nutritional formula that is suitable for everyone. The nutritional diet that you can stick to for a long time, feel comfortable eating, and have annual physical examination indicators within the normal range is the most suitable nutritional diet for you.

Two months ago, I met a little girl who was in her junior year. In order to lose weight, she ate boiled vegetables from a book for three months. My aunt put it off for two months and was diagnosed with moderate iron deficiency anemia. She was particularly aggrieved and said that she ate exactly according to the "professional nutritional diet" and her daily calories were counted in single digits. How could there be problems? I looked through the recipes she had saved, and they were all prepared according to the standard for a 60-kg adult woman. She is only 42 kg, and her metabolic level is lower than that of ordinary people. It would be strange if she copied other people's recipes without causing problems.

There are several dietary logics that are making a lot of noise on the Internet. In fact, there is really no one who is absolutely right and who is absolutely wrong. For example, the ketogenic diet has been criticized badly. I have met several obese patients with insulin resistance. After using it for 3 months under the supervision of a doctor, they lost more than 20 pounds and stabilized their blood sugar. However, if used for a long time, clinical data does show that it will increase the risk of dyslipidemia. If ordinary people try it blindly, they may end up with ketoacidosis. There is also the highly controversial vegan diet. Many people say that a vegetarian diet will definitely lead to nutritional deficiencies. However, I know an older brother who runs a full marathon. He has been a vegan for 8 years. Every time he gets a physical examination, his B12 and heme iron indicators are better than ordinary people. He really knows how to match them and takes nutritional supplements as needed. He can run the marathon in 3 hours and 20 minutes, which is better than many people who eat meat.

You may still feel confused after saying so much. I have been doing nutritional consulting for almost 6 years, and the advice I give to ordinary people is actually very simple. You don’t need to memorize nutritional ingredients tables or count grams every time. Just a little tip: half of the plate you use for each meal should be filled with dark green or colorful vegetables, one quarter should be filled with staple food (half grains and polished rice is enough, you don’t have to eat all brown rice), and the remaining quarter should be filled with protein, such as eggs, chicken, fish, and soy products. It’s as simple as that. I have been eating this way for 5 years. The blood sugar, blood lipids, and albumin in the annual physical examination are all within the optimal range, and I rarely suffer from constipation.

Oh, by the way, someone must be asking what to do with takeout? I often eat takeout in a hurry. There is no need to order a light bowl that costs dozens of yuan every time. I catch the subway in the morning and buy a multigrain pancake without sweet sauce. I ask for an extra piece of lettuce and an egg. It is lower in calories and more filling than the light food you order with more than a dozen kinds of salad dressings. There is no need to feel guilty when having hot pot with friends. Cook more beef, tripe, and green leafy vegetables. Instead of drinking iced milk tea, replace it with sugar-free barley tea. You will not exceed the limit after eating. There is really no need to postpone socializing for the so-called "health".

Speaking of which, there is another controversial point that has been quarreling for several years: Should we take nutritional supplements? One group says that as long as you eat enough, there is no need to supplement at all. The other group says that the nutritional density of vegetables now is much lower than it was a few decades ago, so extra supplements are necessary. Let me stand in the middle and tell you the truth: If you cook for yourself every day and can eat 20 different kinds of ingredients every week, including vegetables, meat and eggs, there is really no need to spend that wasted money; but if you eat in the canteen every day, order takeout, and can’t eat green leafy vegetables three times a week, then taking a proper supplement of multivitamins is really not an IQ tax. I will bring a bottle of multivitamins when I go on a business trip, and I don’t eat them at all when I eat at home.

By the way, let me tell you about the rumors that people often ask: spinach and tofu are mutually exclusive, eating fruit at night is arsenic, and drinking porridge to nourish the stomach, really don’t believe it. As long as you don't eat three to five pounds of spinach every day, the oxalic acid will not cause stones at all. On the contrary, the potassium of spinach and the calcium of tofu are quite good together. As for drinking porridge to nourish the stomach, it really depends on the person. For people with excessive stomach acid, drinking porridge every day will aggravate reflux. People with normal gastric function do not need to drink porridge all the time. The blood sugar will rise quickly and they will not be full.

In fact, I have been in this business for so long, and the most annoying sentence I hear is "Is it unhealthy for me to eat this?" Where are there so many absolutely healthy foods? If you occasionally drink a cup of full-sugar milk tea, eat fried skewers, or eat a hamburger, as long as your usual general direction is correct, it will not affect your health at all. In the final analysis, nutritious diet is never about making you become an ascetic, nor is it about cutting off all your favorite foods. It is about knowing how to choose and mix them so that you can eat happily without damaging your body. That is enough.

That’s it for today’s sharing. If you have any specific questions, let’s discuss them in private.