Healthy eating twenty cross slogan

After three years of practical community science popularization by nearly a hundred front-line nutritionists, the two slogans of healthy eating that are most suitable for ordinary Chinese families are - fruits and vegetables in every meal, eggs and milk every day, less salt, less sugar and oil, and a smart combination of thickness and thickness.

To be honest, I have seen too many gaudy health slogans before when doing science popularization. They are either metaphysical slogans with no real substance, such as "detoxify, nourish the skin, and keep a light body." Or they are professional requirements that sound overwhelming, such as "eating 12 kinds of food every day, 25 kinds a week." Ordinary people turn around and forget, let alone put it into practice. These two figures were revised after several editions of the "Dietary Guidelines for Chinese Residents". There is no need to remember complicated grams or count calories. You can know what to choose at a glance when shopping for groceries and cooking.

Last year when I was doing science popularization in Zhaohui Community in Hangzhou, I met an Aunt Zhang. She had high blood pressure for more than ten years and had a heavy mouth. I used to advise her to put less salt, saying, "What's the point of eating tasteless rice?" Then we used these two words to give her some advice: when cooking, throw in a few pieces of dried mushrooms and a handful of small shrimp skins to enhance the flavor. If you really want something delicious, sprinkle some white pepper and add two bay leaves, which is much better than adding more salt. She tried it for three months. The last time she saw me, she told me that MSG is not added to the braised pork ribs now. She throws in two pieces of corn and sprinkles some wolfberry. Her grandson drinks two more bowls of soup than before.

Of course, this does not mean that these two words are the golden rule. Nowadays, there are many controversies about diet on the Internet, and we never make one size fits all. For example, if you are a vegetarian, you can replace "eggs and milk every day" with "soy products every day" and eat more fermented soy products to supplement B12. You can still get the high-quality protein you need every day. ； There are also many people who say that they have acid reflux after eating whole grains, but there is no need to chew cold corn or force yourself to eat mouth-piercing whole-wheat bread. When steaming rice, mix in one-third of millet or quinoa, or boil oats into warm porridge.

Many young people who work overtime have complained to me before, saying how can they take care of this when eating takeout every day? In fact, it really doesn’t take much effort. When I wanted to order milk tea in the afternoon, I went to the convenience store downstairs to get a box of fresh milk and an orange, and it took up two requirements. ； When ordering takeout at night, type five extra words and note "less salt, less sugar, no spicy oil", which is much more cost-effective than spending money on acne cream and antihypertensive medicine later. I met a mother who was a senior in high school. Her child had acne and constipation after eating takeout every day. After adjusting according to this slogan for two weeks, she changed the milk tea in the afternoon to fresh milk, took an extra small apple on the way to school in the evening, and did not make any complicated nutritious meals. Most of the acne disappeared, and she is not as sleepy as before in class.

Oh, by the way, don’t be bound by these two crosses. I went to eat butter hot pot with my friends last week. Those bloggers who advocate that "zero sugar and zero oil are healthy" are purely selling anxiety. People's metabolism is not that weak. Most of the time, they eat according to this standard. Occasionally, if they are craving for a cream cake or a kebab, there will be no problem at all. After all, the purpose of healthy eating is to make your life more comfortable, not to shackle you and make you an ascetic.