Nutritional Diet Speech Notes

There is no "perfect nutritional diet" for everyone. The essence of a so-called nutritional diet is a daily diet that matches your own physical condition and life rhythm, can be adhered to for a long time, makes you feel comfortable, and has stable physical examination indicators. You never need to be deliberately harsh or compete with your appetite.

It's funny to say that in the past two years, in order to follow the so-called "healthy diet", I ate brown rice and boiled vegetables every day. One time I went out to eat hot pot with my mother, and I only dared to use vinegar as a dipping sauce. My mother thought I had a terminal illness, so she secretly asked me if there was something wrong with my stomach. As a result, within half a month I went to the hospital because of dizziness. It was found that my hemoglobin was low. The doctor said that if I continued to eat like this, my immunity would collapse. It was then that I realized that I had previously regarded the "health guidelines" on the Internet as golden rules, completely ignoring my own weak spleen and stomach, and my metabolism being half a beat slower than ordinary people.

At this point, someone must ask, who do you listen to those opinions that are so noisy on the Internet? For example, should we give up sugar? I have seen friends who are doing anti-aging research. They don’t even drink milk tea. Their daily free sugar intake is stricter than their salary budget. The skin condition of a 40-year-old person is indeed much better than that of his peers. ； But I also know a brother who does cross-country running. He drinks two bottles of energy drinks before every race and chews glucose tablets halfway through the race. If you ask him to give up sugar, he may faint halfway up the mountain next time he runs. So where is there any absolute right or wrong? It just depends on what your needs are and what your body is like.

Oh, by the way, someone asked me before if I should eat whole grains. I had gastritis a while ago and went to the gastroenterologist. The doctor specifically told me not to eat brown rice and oats, which are difficult to digest, and to eat more fermented steamed buns and drink millet porridge for half a month. I used to replace white rice with brown rice every now and then, thinking that it would be good to eat more fiber, but it ended up putting a burden on my stomach. You see, even the whole grain intake recommended in the Dietary Guidelines is within the recommended range. It never says that everyone should 100% replace polished rice and white flour. Elderly people, children with weak digestive ability, and people with gastroenteritis should eat more refined grains that are easy to digest, which is actually good for the body.

Many people also ask whether they should take supplements such as vitamins and fish oil. I specifically asked the director of the nutrition department before, and they said that if you can eat fresh fruits and vegetables, meat, eggs, and milk every meal, there is no need to spend so much money. ； But if you work overtime every day, eat takeout every day, and don’t even get a bite of vegetables, then it’s okay to take a proper supplement of multivitamins. Pregnant women also need folic acid supplements, and middle-aged and elderly people may need vitamin D supplements. It all depends on the specific situation. Don’t listen to the anchors who say that everyone should take deep-sea fish oil. As a coastal city resident who eats seafood every day, why do you need to supplement with that stuff?

I actually eat very casually now. When I get up late in the morning, I go downstairs to buy a tea egg, heat it with soy milk, and add a vegetable bag. It is much better than carrying a cold salad to nibble on the road. In winter, the cold salad makes my stomach cramp after eating it. How can it be nutritious? When I have free time on weekends, I stew pork ribs and corn soup and stir-fry two green vegetables. Sometimes I drink milk tea and eat fried chicken when I’m hungry. As long as I don’t eat it all the time, there’s no problem at all. Don’t be a perfectionist. You’re so exhausted after get off work that you still insist on making three dishes and one soup for fat-reducing meals. Instead, you’ll eat like you’re completing your KPI. If you can’t stick to it for half a month, you’ll have to burn out. In fact, it’s not worth the gain.

Oh, yes, there is also the ketogenic diet that many people have asked about recently. I have seen a child with intractable epilepsy follow the doctor's advice and follow the ketogenic diet for half a year, and the number of seizures has indeed been reduced a lot.； But some of my colleagues blindly tried ketosis on their own, and their transaminases became high after two months. When they went to the hospital, they were scolded by the doctor. Any dietary pattern has its applicable scenarios and applicable people. There is never any "best", only "whether it is suitable for you or not".

In fact, after all, nutritious diet does not require you to put a shackle on yourself, but requires you to learn to talk to your body. You know best what you eat to make you feel comfortable, and what to eat to cause bloating and acid reflux. Don't use other people's recipes to apply to yourself, and don't treat your own mouth harshly for so-called "health". After all, we eat delicious food not only to supplement nutrition, but also to be happy, right?

That’s all my sharing, thank you all.