healthy eating chart

There is no universal healthy diet chart that is suitable for everyone. Any diet that can be adhered to for a long time, can help you maintain normal physical examination indicators, and does not make you feel that eating is a burden is the optimal healthy diet chart for you.

I have been doing public nutrition consulting for almost 5 years, and I have seen too many people come up and ask, "Can you give me a healthy diet chart that I can copy directly?" The most impressive ones were two clients last year. One was a 28-year-old Internet back-end developer with a uric acid level of 480. He relied on takeout for three meals a day and often worked overtime until the early morning. The other was a 62-year-old retired aunt with a fasting blood sugar of 7.2, bad teeth, and did not like to eat hard grains. It is not an exaggeration to say that the two charts I gave were completely different.

There is a lot of quarrel online about healthy eating right now. The low-carb ketogenic group says that refined staple foods are the root of all evil, and that eating more meat, eggs, and milk is the way to go.； The Mediterranean diet emphasizes eating more whole grains, olive oil, and deep-sea fish, which is the best way to prevent cardiovascular and cerebrovascular diseases. ； Some people insist that they follow the "Dietary Guidelines for Chinese Residents" and eat 12 types of food every day and 25 types of food every week to be considered up to standard. In fact, these statements are both correct and incorrect. The core depends on who uses them.

As for the programmer with high uric acid, I didn’t ask him to completely give up white rice. After all, most of the company’s takeout staples are white rice. If he really wanted to stop eating it completely, he wouldn’t even have a choice of rice. I just asked him to leave 1/3 of the food every time and nibble on it when he was hungry in the afternoon. He bought corn in advance, avoided high-purine dishes such as braised chicken and seafood pot, and chose more steamed and stir-fried lean meats and green leafy vegetables. He went for a review after three months and found that his uric acid had dropped below 420, and he didn’t feel like eating was a sin. As for the aunt with high blood sugar, I did not let her follow the trend of eating hard quinoa and oats. I asked her to add 1/3 of millet or crushed pumpkin when steaming the rice and cook it softer. Her teeth can adapt to it and she is willing to eat it. Now her fasting blood sugar is stable at around 6. Everyone says this method is useful.

If you really want to create your own diet chart, you don't need to memorize complicated food calorie tables, nor do you need to buy a food scale to weigh grams every time you eat. You just need to figure out your own life rhythm first. If you don't work much overtime from 9 to 5 and can spare 20 minutes for cooking every day, then of course you can buy more different types of vegetables to eat, arrange deep-sea fish two or three times a week, and cook some multigrain rice to eat rich and healthy ； But if you work 996 every day and basically rely on takeout for three meals, just remember a few simple ordering principles: If you can replace the staple food with multi-grain rice, eat two less white rice. Choose a combination of meat and vegetables, don’t order all fried foods, and give priority to sugar-free drinks. It’s okay to drink full-sugar milk tea once a week if you are greedy. It’s better than overeating until the end and eating two boxes of cream cakes.

Oh, by the way, don’t believe the nonsense on the Internet that “healthy eating means giving up sugar and oil completely.” I met a little girl before who struggled for a whole month to quit sugar. Finally, she broke down at home over the weekend and ate three cream cakes. Instead, she gained three pounds and messed up her aunt. It was completely unnecessary. Healthy eating is a long-term lifestyle habit, not a short-term hard work. You can eat an extra piece of cake today, walk two more laps tomorrow, and eat two more bites of vegetables to make up for it. There is no need to feel guilty.

When I talk about my own diet, many people think, “Can this be considered healthy? ”, I am often in a hurry in the morning, so I buy vegetable buns with eggs and a cup of sugar-free soy milk downstairs. Sometimes I eat in the company cafeteria at noon, and sometimes I order a light salad. If I want to eat hot pot, I invite friends to eat on weekends. I choose tomato pot, cook more meat and vegetables, and less processed meatballs. There is no problem. All the indicators in the annual physical examination are normal, and I am in much better condition than those who eat strictly according to the schedule every day and look dull.

To put it bluntly, eating is a very happy thing, so why are there so many restrictions? You just need to remember the general principles: eat more natural food and less highly processed food, match the thickness of the food, balance the meat and vegetables, and make the rest whatever you feel comfortable with. The best diet is to stick to it for a lifetime.