Healthy recipe mix list

Each meal is based on the proportion of "1 fist of high-quality staple food + 2 fists of fresh vegetables + 1 palm of high-protein food + 1 small portion of high-quality fat". It does not need to be accurate to grams, and there is no need to count calories. It is suitable for more than 90% of the general population without special diseases. The following are detailed combinations and practical precautions for different needs, which are all based on my practical experience gained from working as a family nutritionist for 3 years.

Don’t believe the practicality of this combination. A young girl who just graduated came to me and said that she ate boiled broccoli and chicken breast every day in order to lose fat. Her aunt put off eating it for three months and half a month. Her face turned sallow and she always forgot things at work. I changed her staple food from the whole meal to half a fistful of brown rice per meal, and added half an avocado or 10 almonds every day to replenish high-quality fat. Within half a month, she said she felt much better, and her aunt came as normal, and she lost two pounds.

There are a lot of controversies about diet on the Internet right now, and I don’t prefer one faction, just speaking objectively: For example, the low-carb ketogenic faction advocates reducing the amount of staple food to less than 100g per day. In the cases I have come across, short-term (1-3 months) use to control sugar or offset fat loss goals does have quick results. However, the guidelines of the Chinese Nutrition Society still recommend that ordinary people eat 250-400g of cereals and potatoes every day. Among people who have been low-carb for a long time, I have seen several people suffer from memory loss and severe hair loss. Especially girls, it is easy to affect endocrine. You can choose according to your needs, don’t follow the trend and carry on.

Ordinary office workers really don’t need to make too complicated combinations. When I’m in a hurry, a convenience store can put together a qualified meal for only 10 yuan: a tea egg (protein) + a medium-sized corn (staple food) + a box of sugar-free yogurt (protein + a small amount of fat) + a small bag of cherry tomatoes (vegetables). I can finish it while taking the subway, which is much more comfortable than eating takeaways that are heavy in oil and salt and cause acid reflux in the afternoon. If you bring rice, it's even easier. When you steam the rice the night before, throw in a piece of sweet potato, stir-fry some green vegetables, and fry a piece of steak. When packing it in the box, just arrange it according to the fist proportions. The preparation time does not exceed 20 minutes.

Oh, by the way, many vegetarian friends asked me how to adjust. I once made a plan for an aunt who had been a vegetarian for ten years. She always felt tired and lost hair. The physical examination showed that she was deficient in iron and calcium. I changed the protein part in the palm of her hand to 1 fist of old tofu + a small handful of chickpeas. I added a spoonful of sesame paste to her meals every day and took extra B vitamin tablets. Two months later, she came to me again and said that she could not breathe for two hours while dancing in the square, and the amount of hair she had lost was only one-third of before. Being a vegetarian is not just about eating vegetables. As long as you take in enough high-quality protein and trace elements, you can eat very healthily.

There is another question that everyone is arguing about a lot: Can fruits be counted in the 2-fist portion of vegetables? I have seen two schools of thought arguing fiercely. One school says that fruits have high sugar content and can only be counted as half a serving of vegetables at most. The other school says that low-GI berries, tomatoes and the like can completely replace the vegetables. My own experience is that you just have to be flexible. If you can’t order vegetables for takeout that day, it’s totally fine to use dual-use fruits and vegetables like cherry tomatoes and cucumbers. ； If you are controlling sugar, put fruits between meals as a snack and don’t take up the proportion of vegetables in the main meal. There is no need to stick to the rules.

If you have special needs, you can fine-tune it: for example, if you want to gain muscle, increase the amount of protein to 1.5 palms, if you want to control sugar, replace refined rice noodles with two-thirds of whole grains, and if you have a bad gastrointestinal problem, replace whole grains with steamed pumpkins, steamed yams and other staple foods that are easy to digest. You can find it as comfortable as you like.

Harmful, in fact, there is no 100% perfect recipe. I have seen some people live to be over 90 after eating two bites of braised pork every day, and some people got gastroenteritis after eating boiled healthy meals every day. The core is that you feel comfortable after eating, don't feel bloated or sleepy, your weight is stable within the normal range, and your physical examination indicators are normal, then this is the most suitable matching table for you. If you are really not sure, just eat the fist ratio mentioned at the beginning for half a month, and you will know how comfortable it is after you try it. Oh, by the way, it is okay to eat milk tea hot pot once a week. The next day, you can slightly reduce the staple food and eat two more bites of vegetables to make up for it. Don't push yourself too hard, but it will be easy to overeat.