Nutritional diet sentences

The nutritious diet sentences that can really help ordinary people are never the black and white absolute slogans circulated on the Internet, but simple expressions that jump out of the "unified template", combine individual differences, and can withstand practical operation and evidence-based testing - there is no need to memorize complicated calculation formulas, and there is no need to force yourself to eat things you don't like. If you follow them, you can avoid 80% of the dietary pitfalls.

To be honest, in the five years I have been doing nutrition consulting, not many of the practical sentences I have saved are high-level academic terms. Most of them are vernacular that I have developed through working with clients. A while ago, I was helping an aunt who had just been diagnosed with type 2 diabetes sort out her dietary precautions. Instead of giving her a long list of recipes, I wrote three simple sentences. After three months of using it, her fasting blood sugar was more stable than many young people who prick their fingers every day to count calories: " When eating fruits, choose hard and crisp ones, which will raise blood sugar much slower than soft and overcooked ones." "A fist-sized staple food is enough for each meal. Adding two more bites of green leafy vegetables is better than anything else." "Don't overcook the porridge. Add a handful of mixed beans and oats, which will stabilize blood sugar than filling up with white porridge." Of course, there are different dietary schools with different opinions. For example, advocates of strict low-carb diets will recommend that people with diabetes completely give up fruits and avoid all grains. I generally won’t advise you on this point. After all, the core of sugar control is blood sugar stability. If you try to abstain completely and your blood sugar is indeed more stable, that’s totally fine. You don’t have to align with other people’s standards.

Many people have misunderstandings about "light diet". The most common thing I tell anxious fat-loss clients is: "A light diet does not mean that you eat boiled vegetables all the time. The daily cooking oil should be controlled at 25-30g, and the salt should not exceed 5g. It is okay to add two garlic slices and peppercorns to stir-fry vegetables." A while ago, in order to lose weight quickly, there was a little girl who ate boiled vegetables and boiled chicken breasts. Within a month, her hair began to fall, and her aunt put off the diet. Later, I allowed her to eat light soy sauce and stir-fry vegetables with olive oil as normal, and allowed her to eat fried chicken wings once a week. Instead, her weight loss became more stable and her condition was much better. Oh, by the way, there is another saying that debunks the IQ tax: "If you can get nutrition through food, don't give priority to health care products." If you are deficient in calcium, drink more milk and eat rapeseed. The absorption rate is higher than if you take calcium tablets worth dozens of yuan a bottle. Of course, if you are lactose intolerant, or you are really busy and eat takeout every time and don't eat enough, then taking supplements is not a bad thing, and you don't have to blame yourself for "food supplements are the best."

I also have many friends who insist on being vegetarians, and the words they often talk about are very true: "Plant protein must be eaten in combination to be full-priced. Red beans with rice, chickpeas with quinoa, it is more substantial than eating one alone." Of course, omnivorous friends will only laugh and say, "It's so troublesome. Eat an egg and a cup of milk every day, and the amino acid gap will be filled naturally." Both statements are correct. It all depends on your own dietary choices. There is no need to argue. There is another saying that is suitable for all office workers. I don’t know how many people who rush to catch up with the morning rush hour have said it: "Breakfast in a hurry, 1 serving of staple food + 1 serving of protein + 1 handful of small fruits and vegetables, is better than any fancy fat-reducing meal." Wheat bread, a hard-boiled egg bought on the road, and a small apple at work can be done in 10 minutes, and you won't be so hungry all morning. It's much better than spending half an hour making fruit and vegetable smoothies and making oatmeal bowls, and then being hungry before 10 o'clock.

There are also some sentences that are easily misrepresented by elders. I have to correct them at every family gathering: "Drinking porridge to nourish the stomach is not suitable for everyone. Patients with reflux esophagitis and gastric ulcers who drink porridge every day will aggravate acid reflux." There is also the saying "You can't eat as much as you want even if you have zero calories." In order to control sugar, a client used to drink milk tea with zero calories, make cakes with zero calories, and even drink yogurt with zero calories. As a result, he continued to eat for three months. Not only did he suffer from gastrointestinal dysfunction, his uric acid also soared to 480, and it took two months to stop before it came back down. Of course, there are also opinions that as long as the amount is not exceeded, zero-calorie sugar is a good substitute during the sugar control period. I also agree with this point. Controlling the amount to one or two servings a day is indeed much healthier than eating refined sugar. I am afraid that you may think that "zero calories anyway" can be achieved.

In fact, the core of these sentences cannot be separated from the word "moderate". There is no need to make yourself anxious about eating because of a few so-called "health-preserving quotes". After all, eating happily is also part of a nutritious diet.