Nutritional diet sentences

Don’t believe those gimmicks on the Internet that often say “Ten nutrition quotes will change your life.” Truly useful nutrition and diet quotes are never formulas that are universally applicable, but small reminders that adapt to your own pace of life and can be easily included in three meals a day. There is no absolute correctness, only whether it is suitable or not.

To be honest, I helped a fitness enthusiast who travels all the time to adjust his diet. He used to memorize "one punch of staple food, two punches of vegetables, and one palm of protein" by heart. However, when he went out to socialize, the table full of food could not be measured in his fist. For half a month, he was either starving to the point of dizziness or overeating to the point of acid reflux, and his body fat increased by two points. I changed an extremely simple rule for him: "When eating out, first pick up green leafy vegetables with three chopsticks before touching the staple food." He used it for three months with the mentality of giving it a try. Last week, he told me that his body fat has stabilized, and the acid reflux problem he had when socializing before has never happened again. You see, no complicated calculations are needed, only sentences that can be implemented are useful.

Speaking of this, some people must be arguing, so the nutritional opinions that are hotly debated on the Internet are all nonsense? Neither, scorer. Take "should I quit sugar?" for example. I accompanied my aunt to the nutrition department for a follow-up visit last month, and I happened to meet two patients asking the same question. The director gave completely different answers: to the young man with acne on his face and overweight, he said, "Replace the milk tea cake with original nuts, and touch less free sugar if you can." But I turned to the little girl who runs five kilometers a day and has a body fat rate of 18 and said, "Eat what you want, not every day. Don't make yourself anxious about quitting sugar." Both sides are in line with nutritional principles, but they are suitable for different groups of people. It would be stupidest to argue about right and wrong.

I have fallen into the trap of memorizing rules before. A few years ago, I believed that "eating after eight o'clock in the evening will definitely make you fat." I once worked overtime until ten o'clock and was so hungry that my stomach cramped and I dared not eat. The next day, I fainted in the subway station. Later, when I asked a registered dietitian I knew well, they were immediately happy: There is no fixed time threshold, just remember "eat when you are hungry, stop when you are not hungry, and don't eat until you can't sleep before going to bed." Now when I work overtime late, I make a cup of hot milk and add two oatmeal cookies. I have not gained weight, and my old stomach problem has been cured a lot.

There is also the fierce debate between vegetarians and omnivores. Each side has its own golden sayings: the vegetarians say "eating more plant-based foods can reduce the inflammatory response", while the omnivores say "the absorption rate of animal protein is more than 30% higher than that of plant protein". In fact, there is no need to take sides. If you can accept a vegetarian diet, remember to "supplement B12 every day, and take some vitamin C when taking iron supplements", and you can eat healthily; if you don't like meat, just remember "don't exceed 500 grams of red meat a week, and try not to touch processed meat", and there will be no problem. My grandma has been a vegetarian for more than 40 years. She always felt dizzy before. Later, she followed the nutritionist’s advice to take B12 supplement every day and eat spinach with half an orange. Now she is over 80, and her blood pressure and blood lipids are more stable than many young people.

A while ago, I saw a blogger making a video where he used a food scale to weigh every meal to the gram. He said, "You will lose weight only if you eat enough basal metabolism, and it doesn't matter if you are off by 10 calories." I laughed. I know a teacher who has been a clinical nutrition teacher for more than ten years. He never asks patients to calculate calories in such detail. He just gives one sentence: "Eat at least 12 kinds of food every day and 25 kinds every week." The calculation is very simple: I eat rice, tomato scrambled eggs, cold spinach, and a small piece of soy beef at noon.

After all, there is no need to memorize dozens or hundreds of rules for a nutritious diet. I have come into contact with many senior practitioners. If you ask them if they have any universal nutritional sayings, most of them will just smile and say, "Eat well and don't mess around." You see, the most useful sentences are often the simplest. After all, the purpose of learning these dietary knowledge is to eat more comfortably and live more comfortably. If you memorize a bunch of rules and make every meal feel like an exam, then you are putting the cart before the horse.