Healthy Dinner Recipes

1 fist of high-quality protein + 2 fists of low-GI vegetables + half a fist of whole grains. The total calories should be controlled at 25%-30% of the whole day's intake. It is best to eat it 3 hours before going to bed. I have been following this standard for almost 3 years, and my blood lipids and fasting blood sugar in physical examinations are all within the optimal range. The acid reflux after meals that I often suffered in the past rarely comes to my door.

Some people may see this and ask, is that a staple food that must be eaten for dinner? This is actually a point of great controversy in the nutrition circle now. Supporters of a low-carb diet will believe that completely cutting out refined carbohydrates and even whole grains for dinner, and replacing them with a small amount of avocado and plain nuts, is more effective in stabilizing postprandial blood sugar and controlling body fat. My best friend has been adhering to this pattern for almost half a year. Her dinner is basically 200g of pan-fried pangasius with a plate of stir-fried spinach, and she rarely even eats corn. She has indeed lost 4% of her body fat rate, and even her face is much less oily. But if I don’t eat staple food at all, I will be so hungry that my mind will turn to the takeout interface at 10pm. Last time, I struggled for half an hour and finally got up and ordered a roasted eggplant and roasted rice cake. On the contrary, the caloric intake was more than twice as much as eating half a piece of steamed pumpkin, so I am still used to leaving a small portion of coarse grains. Seven or eight steamed chestnuts or a small half piece of baby pumpkin are just right. I won’t feel hungry until I go to bed, nor will I be unable to sleep.

In fact, the specific matching does not need to be too rigid at all, just adjust it according to your own life rhythm and physical condition. For example, my colleague who trains strength four times a week will increase the protein to 1.5 fistfuls during the muscle-building period. His dinner is usually 150g of braised beef with cold fungus and broccoli, plus a stick of corn. He said that if he eats this way on the day after training, his muscle soreness will be much lighter the next day. If you have problems with high uric acid or gout, replace high-purine proteins such as seafood and animal offal with chicken breasts, eggs, and low-fat milk. For vegetables, avoid high-purine options such as asparagus and spinach, and replace them with cabbage, eggplant, and baby cabbage.

Oh, by the way, there is really no need to eat boiled vegetables for the sake of health. I have stepped into this pit before and ate boiled broccoli and boiled chicken breasts for a week. On the third day, I couldn't help but order spicy Malatang, which was not worth the gain. In fact, use a spray bottle to spray 1-2g of olive oil for quick frying, or use minced garlic, spicy millet, and light soy sauce to make a dipping sauce, or even occasionally use an air fryer to roast skinless chicken legs or mushrooms sprinkled with black pepper. As long as you don't add too much sugar or too much oily red sauce, the taste doesn't matter. When I went to the nutrition department of the city hospital for consultation, the doctor also said that if you can only stick to an "absolutely healthy" diet for 3 days, it is better to choose a less perfect one that can be eaten for a lifetime. A diet that is too bland can easily induce revenge eating, and the gain outweighs the gain. This is indeed different from the views of many bloggers who advocate "zero oil and zero salt for dinner". You can choose according to your own acceptance.

Let me talk about a few combinations that I usually change, all of which can be made in less than 20 minutes, especially suitable for office workers who get off work late: When you don’t want to start the fire, buy a box of ready-to-eat skinless braised chicken legs with a clean ingredient list (choose the one with a sodium content of no more than 300mg per 100g), grab a handful of cherry tomatoes and half a head of lettuce from the supermarket downstairs, wash them and eat them directly, make a small package of instant oats and add half a box of warm milk, and you don’t even have to wash two bowls after eating.； If you want something hot when the weather is cold, just cook 10 fresh shrimps, stir-fry a plate of mushrooms and rapeseed, cut half a piece of sweet potato and throw it in the steamer for 15 minutes. It’s full of flavor and will keep you warm after eating it. ； If I want to treat myself on the weekend, I roast 200g of skinless duck breast in the air fryer, sprinkle with some black pepper and rosemary, then mix in a mixed vegetable with purple cabbage, bitter chrysanthemum, and cucumber, drizzle with some olive oil and balsamic vinegar, and serve with half a corn. It is much more comfortable than going out to eat hot pot that is heavy in oil and salt, and it will not be so swollen that you can't open your eyes the next day.

After all, there is no standard answer to a healthy dinner. If you really want to eat barbecue or crayfish occasionally, it’s okay. Eat it once a week, control the amount and don’t overeat, and it won’t have any impact on your health. After all, when we eat, we not only have to take care of our health, but we also have to have fun, right?