healthy eating chart

There is no universal healthy diet chart that is suitable for everyone. All diet charts that ask you to copy them directly, require you to eat strictly in grams, and completely ignore your physical condition and living habits are anti-human in nature, and there is a high probability that you will not be able to stick to it for half a month.

I have actually experienced this. When I first came into contact with nutrition a few years ago, I followed the trend and bought the Internet celebrity's "Perfect Healthy Diet Chart", which was accurate to the grams of each meal: 25g of oats, 30g of blueberries, about 50g of boiled eggs in the morning, and even the milk I drank was required to be exactly 200ml of full fat. I carried it hard for 12 days. One day I worked overtime until 10 o'clock and passed by a barbecue stall. I showed off twenty skewers of roasted lamb and a roasted naan. The two pounds I had lost back in half a month, and I even gained an extra pound.

Later, when I took the registered nutritionist exam, I slowly realized that eating is a highly individualized matter, and there is no standard answer. Last year, I adjusted the diets of two friends, and the difference between them was huge: one was a 996 programmer, weighed 180 pounds, had moderate fatty liver, and rarely exercised. The plan I gave him was to strictly control refined sugars, replace half of the staple food with whole grains, choose low-fat chicken breasts, fish and shrimp as protein, and increase the proportion of vegetables to 60%. After three months, his fatty liver became mild, he lost 18 pounds in weight, and he did not feel unbearably hungry. The other is a primary school teacher who runs a marathon. She has to run more than 30 kilometers a week. The chart she was given allowed refined rice and noodles to account for half of her staple food, with 30% more protein than ordinary people. She also added fast carbohydrates such as bananas and white bread to replenish energy before and after training. She ate this for two months, and her horse racing score improved by 5 minutes last month.

There is no absolute good or bad among the various diet styles popular on the market now. It all depends on your needs and physical conditions. For example, the ketogenic diet, which has been popular for many years, is indeed useful for short-term weight control and improving insulin resistance. However, a friend of mine persisted for half a year, and his low-density lipoprotein soared to twice the normal upper limit. The doctor ordered him to stop immediately. This model is not suitable for people with liver and gallbladder diseases and dyslipidemia, and it is not recommended for ordinary people to try it for a long time. Another example is the Mediterranean diet, which has been promoted by the WHO for a long time. It does have clear benefits in preventing cardiovascular and cerebrovascular diseases. However, if you are a person who exercises every day to build muscle, eating this protein will definitely not be enough, and you will need additional supplements to keep up. The "Dietary Guidelines for Chinese Residents" issued by our country is actually the basic framework most suitable for ordinary Chinese people, but there is really no need to dig into it. For example, the guideline says to eat 300-500g of vegetables every day. If you forget to eat them at a dinner party today, you will make up for it by eating two more bites tomorrow. There is no need to feel "dietary guilt".

Oh, by the way, some people also asked me whether the "7 days to lose 10 pounds diet chart" and "detox fasting chart" online are reliable. I can only say that if you can resist hunger, hair loss, and rebound, you can indeed lose weight in the short term, but if you eat like this for a long time, you will most likely have to report to the endocrinology department. Detoxification is the job of the liver and kidneys. If you are so hungry that they have no energy to work, how will you find the energy to detoxify?

I won’t give any tables that are accurate to the gram. I will give a rough reference frame for ordinary office workers and friends who do not exercise more than three times a week and have no underlying diseases. Just use your own hands to measure it. It is very flexible: the staple food of each meal is about the same size as your own fist. Try to account for 1/3 to 1/2 of whole grains. If you want to go for a run today, add more. If you ate too much yesterday, eat less today.； The amount of vegetables should be two fists, and try to account for half of the dark green and purple vegetables. ； The amount of protein is about the same size and thickness as the palm of your hand. Fish, poultry, eggs, and soy products can be used interchangeably. ； There is no need to keep track of grams of oil and salt. Don’t exceed one beer cap’s worth of salt per day, and don’t use more than two porcelain spoons of oil for cooking. It’s basically enough.

There is really no need to turn eating into a chemistry experiment. When catching the subway in the morning, buying a multi-grain bun with a boiled egg and grabbing a box of pure milk on the way is not much healthier than squatting at home and weighing 25g of oats? It’s okay if you want to eat hot pot occasionally. Choose a clear oil or tomato pot, cook more vegetables and less fat. Don’t drink that glass of iced Coke. Eating it once a week will not affect your health at all.

In the final analysis, the healthy eating chart is to make you feel more comfortable, not to restrict you. If you are happy to eat, can stick to it for a long time, and have normal physical examination indicators every year, this is the most suitable healthy eating chart for you.