Healthy recipe recommendations

I have been a family nutritionist for 5 years and have helped more than 200 ordinary people adjust their diet plans. I can tell you directly: there is no perfect healthy diet for everyone. The easiest way to implement and maintain a healthy diet logic for a long time is to prioritize the basic framework of "one punch of staple food, one palm of protein, and two punches of fresh vegetables" for each meal, and then flexibly adjust according to your own physical condition and taste preferences. There is no need to weigh too much or force yourself to eat things you don't like.

Don’t believe it, I met a 996 operation girl before. She had to eat boiled vegetables for two weeks in order to lose weight. Finally, she got hungry in the middle of the night and ate two buckets of instant noodles. Instead, her weight increased by three kilograms. My aunt even postponed it for half a month. When she came to me for adjustment, I didn’t give her any strict recipes. I asked her to make sure she had three things together for each meal: staple food as big as a fist, lean meat/soy products/eggs as big as a palm, two large handfuls of green leafy vegetables, and milk tea hot pot if she wanted to, but it would be fine once a week at most. She ate like this casually for two months, and her weight was stable within the ideal range, and her hormones were all normal during the last review.

Speaking of this, some people must ask, with all the quarrels among various food schools on the Internet, who do you listen to? In the cases I have been exposed to, there is really no one-size-fits-all template. Each genre has its applicable groups and pitfalls that ordinary people can easily fall into. For example, the low-carb diet that has been popular for several years is indeed suitable for fitness people who need to reduce body fat in the short term. I have a friend who practices bodybuilding who ate low-carb for three months during the preparation period, and his body fat dropped directly to below 10%. However, he immediately adjusted his diet after the game. If ordinary people followed his example and skipped staple food all year round, it would be easy for the uric acid to soar to 580, like another client I met before, and he would feel dizzy and weak at every turn. There are also people who advocate a vegan diet. If you have enough knowledge about nutrition, you can supplement enough protein and B vitamins. However, I have seen many middle-aged and elderly people who follow the trend and eat vegan diet. They are eventually diagnosed with iron deficiency anemia and have difficulty climbing stairs.

Take the most ordinary office worker as an example. There is really no need to get up an hour in advance to make a fat-reducing meal. If you are in a hurry in the morning, buy a vegetable bun + sugar-free soy milk from the bun shop downstairs, and take a small apple with you on the way. You will have all the staple food, protein, and vitamins. It will be much more comfortable than eating that dry fat-reduced bread. When ordering takeout at noon, you don’t have to order an extremely expensive snack. Ordinary fast food restaurants order braised beef + stir-fried lettuce. The rice is two-thirds of the usual amount. If you are afraid of oil, just rinse it with water. It costs half as much as a snack and is nutritious.

I sometimes work overtime until seven or eight o'clock in the evening, and I am too lazy to do complicated things. I boil water and cook a handful of buckwheat noodles, throw in two eggs, and throw in a handful of rapeseed. After cooking, sprinkle with some salt and drizzle with a few drops of sesame oil. It is done in ten minutes. I am full and have no burden. Occasionally, I will go out to eat hot pot or drink milk tea with my friends when I get greedy. As long as I don’t eat every meal every day, there will be no problem at all. There is really no need to make healthy eating a shackles.

Of course, if you have underlying diseases, you will have to slightly modify this basic framework. For example, for friends with diabetes, instead of eating polished rice and white flour as staple food, replace it with multigrain rice that is half mixed beans and half brown rice. A half fistful each time is enough. ； Friends with high uric acid should avoid seafood and thick soups, and prefer low-purine proteins such as eggs and milk. ； Friends with bad gastrointestinal problems do not need to follow the trend of eating whole grains every day. It will be more comfortable to eat soft white rice porridge and white steamed buns.

After all, healthy recipes are never a rigid table that lists what to eat at what time every day and how much to eat in each mouthful. The healthy recipes that can make you stick to it for a long time and make you feel comfortable after eating are the most suitable healthy recipes for you. After all, when we eat, in addition to nourishing our bodies, we also want to be happy.