Healthy eating twenty cross slogan

The meals include fruits and vegetables, assorted cereals and potatoes, with less salt and less oil and sugar, so the food is balanced.

These two figures are not made out of thin air. I have been doing community nutrition science for five years, breaking down the core recommendations of the "Dietary Guidelines for Chinese Residents 2022" and repeatedly grinding them out with dozens of adults, aunts, and young office workers. At the beginning, I took the official eight core recommendations to the community to give lectures. People in the audience either couldn't remember them, or they thought the rules were too complicated and they couldn't do it at home. For example, Aunt Zhang, who used to live in Building 3, used to eat pickled radish with white porridge and always said that she ate light. As a result, her blood pressure was found to be 150/90 in a physical test last year. The doctor said that she would need to take antihypertensive drugs if she didn't care anymore. Later, she followed these twenty changes and added a small portion of steamed pumpkin or cold spinach to every meal, replaced one-third of the white rice with millet or sweet potato, and changed the pickled radish from eating it every day to eating it once or twice a week to satisfy her cravings. She went for a follow-up checkup in three months and found that her blood pressure was stable at 130/80. Now saying these smooth words to everyone is much more useful than the conditioning manual prescribed by the doctor.

Of course, not everyone buys it, and from time to time someone comes over to offer different opinions. Some bloggers on the ketogenic diet said that anti-sugar is now being advocated. If you still eat cereals and potatoes, wouldn’t it actually increase your blood sugar? In fact, the ketogenic diet itself is a medical intervention plan for patients with refractory epilepsy and some severe obesity. It must be implemented under the full supervision of clinical nutritionists. Ordinary healthy people who try it blindly without any evaluation are prone to ketoacidosis and blood lipid disorders. Last year, I took over a sophomore student and followed online tutorials to try ketosis for three months. His uric acid level soared to 580 and he almost had a gout attack. As for niche dietary patterns such as full vegetarian and low-carb diets, as long as they can achieve a balanced combination of nutrients, they are completely feasible choices. However, for more than 90% of ordinary people who have not systematically studied nutrition knowledge, these two figures have the highest error tolerance. There is no need to calculate GI values ​​and memorize the amino acid complementation table. If you follow them, you will not make big mistakes. It is equivalent to drawing a worry-free passing line for the diet.

Many people still have a misunderstanding about "less salt, less oil and sugar". They think that they have to eat boiled vegetables every meal without any flavor. A little girl born in 1995 came for consultation. She had lost so much weight that her hair fell out in handfuls. She squatted down and stood up, and her vision turned black. She said that she only dared to sprinkle a little salt every time she boiled chicken breasts and vegetables, for fear of exceeding the limit. In fact, why should it be so extreme? The daily intake of salt for healthy adults should be controlled within 5 grams, 25-30 grams of oil, and 25 grams of added sugar. You can stir-fry vegetables with half a spoonful of oil, boil mung bean soup with two rock sugars, or even eat ice cream to satisfy cravings on weekends.

As for the last sentence of "balance between eating and moving", many people initially think it has nothing to do with diet. In fact, eating and moving are inherently tied together. Last week, a young man who works in the Internet came to ask if the company's team building had a barbecue and a month's efforts to lose weight were in vain. I laughed after listening to it. It doesn't matter. If you walk 40 minutes more that night, reduce the staple food by one-third the next day, and eat more vegetables, the calories will have been offset long ago. Healthy eating is a long-term lifestyle habit. It is not a test where you will lose everything if you eat wrongly. There is no need to give yourself such a strong sense of guilt.

A while ago, I printed these twenty crosses on canvas bags for community popularization. Many adults carry them when shopping for groceries. When picking vegetables, they subconsciously compare them. When they see tomatoes, they pick up two pieces, and when they see sweet potatoes, they also pick up two pieces. No matter how many principles they preach, they are more effective. After all, we ordinary people eat for peace of mind, comfort, and good health. We don’t need to have so many fancy concepts, right?