Ten tips for healthy eating

1. When you are 70% full after eating, choose the right snack

2. Half of the coarse rice and white flour should be used.

3. Egg whites are seen every day, and the rotation is not monotonous.

4. Vegetables are colorful and dark colors occupy half of the plate.

5. Choose fruits that are in season and don’t eat more than one punch.

6. Drink enough boiled water and drink as much sweet drinks as you can.

7. The amount of oil and salt should be controlled, and don’t repeat heavy words.

8. Less processed foods and shorter ingredient lists, the better

9. Don’t rush to eat, chew carefully to protect your gastrointestinal tract

10. Avoid extremes, and the best solution is to be suitable.

To be honest, I have talked to many nutritionists and friends who insist on healthy eating all year round. The most unanimous feeling among everyone is that healthy eating really does not need to have so many fancy concepts. Ketogenic, Mediterranean, and primitive diets sound high-end, but few ordinary people can stick to them. These ten sentences break down complex nutritional standards into small things that can be implemented in daily life.

Let’s talk about two sentences related to staple food. There is a lot of quarrel on the Internet right now. One group says that one must completely abstain from refined carbohydrates in order to lose weight. The other group says that whole grains are harmful to the stomach and should not be eaten in excess. In fact, both sides are reasonable, but they are too extreme. I met a little girl in her early 20s a while ago. In order to lose weight, she didn't touch a grain of rice for three whole months. Her aunt put it off for two months, and her hair fell out so much that her hair was wide open. Later, she adjusted it to half grains and half white rice, and she ate a small bowl of staple food every day. Within a month, her aunt came back, and her weight didn't come back. If you have a weak stomach and suffer from acid reflux and bloating when eating whole grains, you don’t have to bear it. Soak the whole grains for two hours in advance, or mix it with white rice and cook it into soft rice, even if it only accounts for one-third, it is better than not eating at all. Oh, by the way, there is also the issue of snacks that many people are concerned about, which is the first sentence of "choosing the right snack". If you are hungry at three or four o'clock in the afternoon, grabbing plain nuts or small apples is much better than eating potato chips or spicy sticks. It will not affect your appetite for dinner. A seven-point full state is just right. Overeating will hurt the spleen and stomach.

As for the issue of protein intake that everyone has been arguing about for many years, it is actually not so black and white. The vegetarian party says that animal protein increases the burden on the kidneys, while the fitness party says that poorly absorbed plant protein is garbage. The basis for both sides is valid, but it may not be applicable to different people. People with gout are not suitable to eat more high-purine animal proteins such as seafood and animal offal. It is safer to switch to eggs, tofu, and low-fat milk. ； People who are lactose intolerant cannot drink milk, so they can still get enough protein by eating more soy products and drinking yogurt. My mother has suffered from gout for almost ten years. She used to be told that tofu was too high in purine. Now she eats boiled eggs, marinated tofu, and a small amount of lean pork every day. Her uric acid has remained within the normal range. Her muscle mass during the last physical examination was much higher than that of my aunts of the same age.

There is no need to set limits on vegetables. An aunt heard that broccoli has anti-cancer properties, so she steamed broccoli for two months. After eating it for two months, she felt like vomiting when she saw broccoli. It was completely unnecessary. Anthocyanins in purple cabbage, carotene in pumpkins, and lycopene in tomatoes are all phytochemicals that are good for the body. Every time you buy vegetables, pick three or four of different colors, dark green, red, purple, and yellow. If you eat half a plate of vegetables with a meal, you can’t go wrong with it. If you have a weak spleen and stomach, don't follow the trend of eating raw vegetable salads. Blanch spinach to remove the oxalic acid and eat it, or steam pumpkin to absorb nutrients better.

Don’t eat too much fruit. My cousin was greedy for cold drinks last summer and ate half an iced watermelon a day. As a result, her fasting blood sugar soared to 6.2 during the physical examination. She almost stepped on the red line of diabetes. She was so scared that she didn’t dare to touch watermelon for two months. It is enough for normal adults to eat a fist-sized piece of seasonal fruit a day. Do not eat fruit as a meal. People with diabetes or those who need to control sugar should try to choose low-GI fruits such as apples and berries, and high-sugar fruits such as mango, lychee, and durian. Just try a few bites to satisfy your cravings.

When it comes to drinking water, there is no need to stick to the standard of eight glasses of water per day. Most people drink 1500-2000ml per day. If you sweat a lot, drink more. You really don’t need to drink sweet drinks every day. I used to have a colleague who drank full-sugar bubble milk tea every day. He gained 15 pounds in half a year and his triglycerides were over the top. Later, he changed to drinking boiled water every day, and occasionally soaked some chrysanthemums and lemons. The target dropped in half a year. Of course, if you go shopping with friends on the weekend, it’s perfectly fine to drink a cup of milk tea. Just don’t drink it every day.

The WHO has clearly recommended the amount of oil and salt. The daily salt should not exceed 5g, and the oil should not exceed 25g. However, there is no need to buy a small scale to weigh it every day. Use less salt and less oil when cooking. Eat heavy hot pot, barbecue, and braised food once or twice a week to satisfy your cravings. Don't just eat every meal. If you like to exercise and sweat a lot every day, you don’t need to stick to the 5g standard of salt. Adding more sodium will prevent cramps and make you more flexible.

When buying processed foods, remember to turn over and look at the ingredient list. The shorter the ingredient list, the better. If there are fructose syrup, non-dairy creamer, and margarine in the first few items, try to buy as little as possible. Of course, this does not mean that processed food is a scourge. When you are in a hurry at work, grabbing a whole-wheat bread without additives and a small bag of original nuts is much better than being hungry to the point of stomachache. It is better than ordering a takeaway that is high in oil and salt.

You really have to pay attention to the speed of eating. When I was working on a project, I could finish a packed lunch in five minutes. I often felt bloated after eating. Later, I deliberately chewed each mouthful of rice about 20 times and took 20 minutes to eat a meal. The bloating problem was cured within two weeks. Moreover, I could easily feel full when I ate slowly and would not accidentally eat too much.

The last sentence was added after three years of dietary adjustment. It is really important. I had a friend who lost weight before and completely gave up sugar and carbohydrates. He didn't even dare to touch rice. He persisted for more than three months. One night he couldn't help but show off two cream cakes. After that, he started to overeat. In fact, he gained ten pounds more than before losing weight. There are also some friends who are pure vegetarians, never touch meat, eggs, milk, or take B12 supplements. Their last physical examination revealed anemia. There is no perfect diet plan. If you have been eating rice all your life, you will feel uncomfortable if you suddenly switch to cereals. As long as the general direction is in line with the previous sentences, there is no problem at all in eating hot pot, drinking milk tea, and eating cakes occasionally.

To put it bluntly, healthy eating is meant to make your life more comfortable, not to put a tight spell on you. Write down these ten tips and slowly adjust them to find what suits you best.