healthy eating song

Follow the seasons, control portions, and suit yourself. There is no need to memorize complicated calorie comparison tables, nor to follow the trend of grabbing "superfoods" that cost dozens of dollars per pound, and there is no need to embarrass yourself by staring at the "diet taboo list" on the Internet every day.

A while ago, a little girl who had just entered college downstairs came to me with a sad face and said that she had been eating ketogenic meals for three months with a fitness blogger. Her aunt stopped for two months and her hair gap was so wide that she could insert a finger. I looked through her food records and found that every meal consisted of avocados and bulletproof coffee. She didn’t dare to touch a mouthful of white rice. She even had to calculate the glycemic index to even eat a small tomato. It made me laugh and cry. The ketogenic diet was originally a medical diet plan for people with refractory epilepsy and severe insulin resistance. It would be strange if ordinary people followed the trend and tried it blindly, but there were no endocrine problems.

I have been doing nutrition education in the community for almost five years, and I have seen too many examples of this kind of extremes. There are always people asking, “Which is better, a low-carb diet or a low-fat diet?” Is there any standard answer to this question? The Mediterranean diet is touted as the "best eating pattern in the world". If you ask an 80-year-old woman who has been eating plain porridge and pickles all her life to suddenly switch to eating lettuce mixed with olive oil, her stomach will not be able to handle it. ； The blood pressure-lowering effect of the DASH diet has been clinically proven, but if you ask a decorator who carries dozens of kilograms of building materials to climb stairs to eat according to the prescribed ration, he will be so hungry that he suffers a work-related injury before noon. There are already suitable groups of people for each school's diet plan, so there is no need to ignore them all.

The elders often say, "Eat buds in spring, melons in summer, fruits in autumn and roots in winter." This is really not a feudal superstition, but a dietary wisdom that has been passed down for thousands of years. Toona buds and malan heads in spring, watermelons and winter melons in summer, fresh dates and snow pears in autumn, radishes and sweet potatoes in winter are all "natural nutrition packages" provided by God according to the seasons. They are much fresher than the imported berries you have frozen in the refrigerator for three months, and the price is less than one-tenth. In the summer, I like to dig out half an iced watermelon and eat half a bowl of rice. The total calories are under control. I haven’t gained weight all summer. Instead, I have enough vitamins. The angular stomatitis that I often suffered from in the past has not even appeared this year.

When it comes to portion control, we don’t just ask you to use a food scale to weigh the grams. The saying “eat seven times full” sounds cliche, but doing it really is better than anything else. I've seen a girl who couldn't lose weight even after eating boiled vegetables. The three tablespoons of Thousand Island dressing poured into her bowl of boiled vegetables had more calories than two pieces of braised pork. ； I have also seen an 80-year-old man who eats braised pork every day. His blood fat index is better than that of many young people. He only eats two small pieces at a time to satisfy his craving, and only eats less than half a bowl of rice. The total amount is controlled, and there is no need to deliberately abstain from eating. The daily intake of free sugar recommended by the WHO should not exceed 25g, which is about the same amount as a 500ml bottle of Coke. If you drink happy water that day, avoid eating other sweets. It is really not as exaggerated as the saying on the Internet that "one sip of milk tea will cause diabetes."

Nowadays, everyone is arguing fiercely about "should we completely quit refined carbohydrates" and "can we drink milk tea?" In fact, there are not so many black and white answers. Some experts say that refined carbohydrates are the culprit of metabolic diseases, and some scholars say that the health benefits brought by the pleasure of eating far outweigh the harm of a small amount of refined sugar. My own experience is that drinking full-sugar bubble milk tea once a week will really not make you gain weight. It is much more cost-effective to have a piece of chocolate when you are dizzy after working overtime than to endure low blood sugar. What I fear most is that I can’t help but feel guilty after eating, and either induce vomiting or take laxatives blindly, which is really harmful to the body.

In the final analysis, you still have to "suit yourself". No matter how scientific other people's recipes are, it is useless if they are not suitable for you. If you are lactose intolerant, don’t force yourself to drink pure milk. Sugar-free yogurt and Shuhua milk are both good choices. ； If your uric acid is high, don't be greedy and eat seafood with beer. If you do it once, you will roll over in pain. It's really not a good thing. ； If you are pregnant, don't listen to those people who say you can't eat this or touch that. As long as it's not poisonous or spoiled, you can take two bites of whatever you want. It'll be as effective as any expensive supplement for your mood.

A few days ago, I worked together with the old guys in the community to make up a few catchy jokes, which are worthy of the name of this "song":

Seasonal dishes, 70% full, don't follow the trend, don't be serious.

Eat whatever you like, eat less and feel better.

Look, how can there be so many complicated rules?