Balanced diet recipes

The core of the implementable balanced diet plan suitable for most Chinese adults is the "211 Plate Adaptation Framework" - there is no need to strictly limit the number of calories, no need to boil every meal, and no need to copy European and American recipes. For daily meals, you only need to make up the basic ratio of "about 2 punches of vegetables + about 1 punch of staple food + about 1 punch of high-protein food", and then dynamically adjust according to your own physical condition, dietary preferences, and exercise intensity. You can achieve a balanced diet standard of more than 90 points, without having to chew through a thick nutrient comparison table.

I have been doing community nutrition science popularization for 3 years, and the most common request I have encountered is "Can you give me a fixed recipe for seven days, and I will eat it?" Usually I will not give this directly. There was a girl who had just graduated before and she took an Internet celebrity's fat-reducing recipe and ate it for 3 days. She said she had to get up half an hour early in the morning to fry chicken breasts and roast broccoli.

In fact, there are quite a lot of differences in the understanding of balanced diet between academic circles and the public. I have tried the low-carb diet that has been promoted in the fitness circle for several years. I lost 4% of my body fat for 3 consecutive months, but my aunt directly postponed it for 10 days. After reading the "Scientific Research Report on the Dietary Guidelines for Chinese Residents", I realized that different people have different tolerances for carbohydrates. The difference is huge: If you do strength training at least three times a week and have higher muscle mass than ordinary people, you can relax your staple food to 1.5 punches. It doesn’t matter if you add polished rice and white flour to half of it. Refined carbohydrates that raise blood sugar quickly after training can help your muscles recover quickly. There is no need to eat quinoa, which tastes like feeding birds.； But if you usually sit for 10 hours a day and are diagnosed with insulin resistance, then replacing 1/3 of the refined staple food with beans and potatoes will indeed reduce blood sugar fluctuations, and you will not be groggy and craving for fish at three or four in the afternoon.

Don’t always focus on internet-famous vegetables such as broccoli and kale. Last time I held a science popularization event with the nutritionist of the Provincial Disease Control and Prevention. People said that as long as the dark vegetables are in season, their nutrient density is higher than that of imported vegetables out of season. Red cabbage moss in winter and fragrant spring vegetables. Tsubaki, water spinach in summer, even radish, kelp, and spinach skewers in the oden at the convenience store downstairs. If you rinse off the oil on the surface, it is considered a qualified vegetable intake. If you are too lazy to cook, asking for an extra portion of blanched vegetables when ordering takeout is much better than adding a fried chicken leg. Oh, by the way, half of the vegetables should be dark green or reddish-purple, such as spinach, amaranth, purple cabbage, etc. The vitamin content is much higher than that of Chinese cabbage and baby cabbage. Of course, if you really don’t like to eat it, eating a few more light-colored ones is better than not eating at all. There is no need to engage in any food contempt chain.

In the past, many elderly friends were confused about whether they could eat two eggs a day for fear of high cholesterol. In fact, the academic community has not yet completely reached a consensus on this issue: the American Heart Association has canceled the upper limit of daily cholesterol intake a few years ago, but domestic nutrition guidelines still recommend that people with high blood lipids should not eat more than one egg yolk a day. My own experience is that if you rarely eat fat meat or animal offal, it is perfectly fine to eat three eggs a day. If you are really worried, you can switch to a box of sugar-free soy milk and two pieces of brine tofu. The absorption rate will be higher if you mix animal protein and plant protein. If you like seafood, steamed shrimps and boiled oysters are good sources of protein. If you don't like fishy foods, just remove the skin from sauced beef or braised chicken legs. You don't have to eat tasteless boiled chicken breasts.

I basically make up my day at work, and I don’t pay much attention to it at all: I buy 1 vegetable bun + 1 tea egg + a cup of sugar-free soy milk from the bun shop downstairs in the morning, which is exactly half a fistful of staple food and half a fistful of protein. When I go to the company, I grab a handful of cherry tomatoes washed the day before, which is enough for half a serving of vegetables.； Order a double portion of rice for takeout at noon, and ask for an extra portion of fried vegetables. Cut off 1/3 of the rice, which is exactly 2 boxes of vegetables, 1 box of rice and 1 box of meat. ； Go home and cook a noodle soup in the evening. Add two handfuls of green vegetables, an egg, and a few pieces of beef braised the day before. Put less noodles in it, just in line with the proportion. If you work overtime until late at night, just go to the convenience store downstairs and buy a box of sugar-free yogurt + a stick of corn + a vegetable salad without sauce. It can be done in 5 minutes. It’s not much more troublesome than eating instant noodles, and you won’t feel panic after eating it.

Don’t think that you have to sever ties with milk tea hot pot because of a balanced diet. I just finished Chongqing hot pot with my friends last week. I ordered half a table of mushrooms, leafy vegetables, and duck intestines, which were washed with water. I only ate half a piece of corn as the staple food. I weighed myself the next day and didn’t gain any weight at all. In fact, as long as 70% of the meals within a week comply with the 211 framework, the remaining 30% can be left for your favorite "junk food", which will make it less likely to cause overeating due to too much depression. I once had a consultant who refused to drink milk tea for a month. As a result, he drank 3 cups at a time, and his blood sugar soared to almost the diabetes threshold, which was not worth the loss.

After all, there is really no "perfectly balanced recipe" that is universally applicable. I have seen bloggers post the same recipe to vegetarians, people who are working out and gaining muscle, and pregnant mothers-to-be. It is purely irresponsible. If you like rice, don't force yourself to eat bread. If you can't drink milk, switch to yogurt or soy milk. People with gout should eat less seafood and animal offal. People with diabetes should control their intake of refined sugar. Finding a way to eat that you can stick to for a long time is better than anything else. After all, a balanced diet is a lifelong thing, and it’s not like you’re participating in a seven-day weight loss camp, so you can’t blame yourself, right?