Nutritious diet recipes

The daily nutritious diet of ordinary healthy adults does not require counting calories or remembering complex nutrient ratios. As long as the basic framework of "1 punch of staple food + 2 punches of vegetables + 1 palm of protein + 1 knuckle grease per meal" is adhered to, and then flexibly adjusted according to one's own needs, it can cover more than 90% of daily nutritional needs. It is much more reliable than the light meals of Internet celebrities that often cost dozens of yuan.

I have been providing family nutrition guidance for almost 4 years, and I have seen too many people come up and ask, "Is there a standard recipe? I will follow it." But in fact, is there anything that can be done for a thousand people? Last month, a young girl who had just graduated came to me and said that she had been eating the fat-reducing meal online for three months. She ate boiled vegetables and chicken breast until she vomited. Her aunt postponed it for half a month, and her weight is still stuck. I changed her diet and added a fistful of multi-grain rice every day, and allowed her to eat a small orange or half a piece of black chocolate in the afternoon. Within a month, she lost 4 pounds, and her aunt came smoothly.

The question of whether to reduce staple food is a hotly debated issue on the Internet. In fact, both sides have truths. The low-carb ketogenic group advocates reducing staple food to less than half a punch per meal and eating more high-quality fats. Friends around me who have polycystic cysts and insulin resistance adjusted their diet according to this diet, and their hormone levels dropped a lot in half a year. But if you are an ordinary healthy person who has to go to work every day to use your brain and squeeze in the subway to catch up on plans, long-term low-carbon consumption will only make you lose focus and emote at every turn. There is really no need to follow the trend and treat yourself harshly.

It’s easy to bring rice to work. When you steam rice the night before, throw in a piece of sweet potato or taro, occupying 1/4 of the lunch box. Then add half a box of stir-fried broccoli or romaine lettuce, and the remaining 1/4 is filled with fried chicken breasts or braised beef. Just use ordinary peanut oil for cooking. You don’t need to buy expensive olive oil. As long as the amount is controlled to one porcelain spoon (about the amount of the first knuckle of your finger), it will be no problem. Oh, by the way, don’t just focus on green vegetables. Occasionally switch to purple cabbage, carrots, and tomatoes. Vegetables of different colors contain different phytochemicals, which are much more effective than the supplements you spend a lot of money on.

Don’t panic if you’re in a hurry and don’t have time to cook. You can whip up a decent meal at the convenience store downstairs: one corn as the staple food, two bunches of oden-boiled radish and kelp knots as vegetables, plus a tea egg and a bunch of arctic fins as protein. It’s healthier than eating hamburgers and fried chicken that are heavy in oil and salt, and you won’t be hungry all afternoon after eating.

There is no need to be mentally burdened when having a hot pot dinner on the weekend. I usually boil two plates of green leafy vegetables first to fill my stomach, then add proteins such as beef, mutton, and shrimp slippers and eat until I am about 70% full. If I want to eat at the end, I can add one or two pieces of corn or potatoes as the staple food. Use less sesame sauce as dipping sauce and more spoonfuls of vinegar to relieve greasiness, so that I won’t feel uncomfortable after eating. Last week I went to eat Chongqing hot pot with my friends and I ate like this. The next day I weighed myself and didn't gain weight at all. On the contrary, I was much fuller than my friends who only dared to boil vegetables the whole time. I also ate the duck intestines and didn't lose my taste at all.

There is another question that has been debated for many years: How much protein should we eat? Fitness enthusiasts say you need to eat enough 2g per kilogram of body weight to build muscle. General dietary guidelines say 1g is enough for daily needs. In fact, there is really no need to stick to the numerical value. If you practice strength training more than three times a week and have a clear need to gain muscle, then it is absolutely fine to eat 1.6-2g. ； If you usually sit in the office for a long time, you can go for a walk with the dog after get off work at most. 1g is enough, and you don’t have to eat tasteless boiled chicken breast every time. The lean part of the marinated elbow, a cup of hot milk, and a piece of marinated tofu are all considered high-quality protein, so you can be happy eating them.

Don’t believe in the gimmicks of “completely quitting sugar” and “zero-calorie diet”. I have seen too many people quit sugar to the point where they can’t walk when they see cakes. They overeat as soon as they break the habit, and all their efforts have been wasted. Occasionally, if you want to drink full-sugar milk tea or eat cream cake, just eat it. If you reduce the staple food of the day by half a punch and walk two more stops after get off work, you will not gain weight at all. The most important thing to avoid when eating is to feel guilty. The more you suppress your desires, the easier it is for you to rebound them.

To put it bluntly, nutritional matching is never about letting you eat according to standard measures, nor is it about insulating you from the things you love to eat. The core is to find a rhythm that you can stick to for a lifetime. After all, what we are eating is food, not completing tasks. Having a happy meal and being comfortable are more important than any standard ratio.