What is the correct statement about nutritional diet?

Adapting to one's own health status, meeting daily nutritional needs, and being able to adhere to it easily for a long time, any "absolutely correct" dietary rules that are divorced from individual circumstances are essentially one-sided.

Have you seen many bloggers patting their chests and saying, "Eating carbohydrates in the morning is a chronic suicide" and "You can lose weight by not eating dinner at all"? Not long ago, when I was helping a little girl in her second year of high school make dietary adjustments, her mother had these "truths" engraved into her DNA. She steamed sweet potatoes and boiled corn for breakfast, saying that slow blood sugar levels would stabilize her concentration. As a result, the little girl fainted in the first two periods of class and could even make half of her mistakes in dictation. Later, I asked her to replace half of the whole grains for breakfast with white steamed buns, add a fried egg and a handful of blueberries. After only three days of eating, she said she no longer stared at the blackboard in class. You see, the same low-glycemic whole grains are not as useful as an appropriate amount of refined carbohydrates for high school students with weak stomachs and fast metabolism. Is there any absolute right or wrong?

There is actually no standard answer to the most controversial question on the Internet right now: "Should I skip dinner?" Traditional nutrition has always emphasized the regularity of three meals to avoid long fasting times that affect metabolism. However, in recent years, more and more light fasting studies have also shown that as long as the total calories, protein, vitamins and other nutrients throughout the day are up to standard, the 16+8 eating window model is more friendly to some people with insulin resistance and abdominal obesity. I have a friend who works in Internet operations. He works overtime until after 10 pm all year round. He used to force himself to skip dinner. As a result, when he got home in the middle of the night, he would show off two boxes of barbecue and iced Coke, which made him gain weight. Later, he changed to eating a tuna sandwich at the company around 5 pm. Do you think it's wrong for him to skip dinner? His physical condition is actually getting better. Do you think everyone should imitate him? On the other hand, a decoration worker who has to get up at 6 a.m. to do physical work would wake up hungry in the middle of the night without dinner, and would not even be able to work the next day.

There are also many people who have engraved in their minds that "drinking milk tea = unhealthy" and "eating vegetarian = more healthy" are actually stereotypes. I have a fitness friend who drinks a cup of full-sugar bubble milk tea every Saturday. During the remaining six days, he eats regularly and does strength training. His body fat rate remains at 18% all year round. There are no problems in the physical examination. On the contrary, there is a girl who has not touched milk tea for three months for the sake of "health". Last week, she couldn't help but show off three cups at once. Not only did she feel sick to her stomach that day and vomited, but she overeated for the next three days and gained three pounds. Not to mention being a vegetarian. I met a girl who insisted on being a vegetarian for two years. She lost her hair and suffered from aunt deficiencies. After a checkup, she found out that she was severely deficient in B12 and heme iron. It’s not that vegetarianism is bad, but she didn’t know that vegetarianism requires additional supplements of these nutrients. If she only eats white porridge with vegetables every day, even a vegetarian diet will not be healthy.

We have been doing nutritional consultation for so long, and we never give clients a standardized recipe when they first come up. We always ask them about their daily schedule, eating habits, any dietary restrictions, and whether they have underlying diseases, and then we adjust the plan. For example, patients with gout must control their intake of high-purine foods, but healthy young people will not have any problems eating seafood hotpot once a week. ； People who are lactose intolerant will have diarrhea if they drink milk, so they can drink Shuhua milk or sugar-free yogurt. There is no need to force yourself to drink milk to supplement nutrition. I traveled a lot on business in the past two years and often had diarrhea after eating outside food. I tried a gluten-free diet for two weeks and my stomach felt much better. Later, when I returned home, I had a regular schedule and could eat gluten-containing foods such as noodles and steamed buns without any problems. Then I realized that it was just a short-term intestinal sensitivity at that time, and it was not a gluten intolerance at all. There was no need to give up pasta for a long time, and I lost a lot of the joy of eating delicious food for no reason.

To put it bluntly, there really aren’t that many black and white rules for a nutritious diet, and there’s no need to just copy what others eat based on what works. If you feel comfortable after eating something and have no uncomfortable reactions such as flatulence or acid reflux, and all the indicators during the physical examination are normal, and you can stick to this eating method for half a year, a year or even longer without having to force yourself to hold back every day, then it is the most correct nutritional diet for you. After all, eating is a happy thing. If you make yourself anxious about eating for the sake of so-called "health", then it is really not worth the gain.