Healthy recipes for three meals a day

There is no "standard answer" for everyone: three meals a day. The core of a truly healthy meal is to match your basic physical conditions, daily activity level and dietary preferences. Under the premise that the ratio of macronutrients (carbohydrates, proteins, fats) is roughly in line with the dietary nutrient reference intake of Chinese residents (carbohydrates account for 50%-65% of total calories, protein 10%-20%, fat 20%-30%), how to make it comfortable and easy to stick to.

A while ago, I helped my cousin who had just graduated and worked for a long time to adjust her diet. She used to follow the "Supermodel's Day Meal" in a book. She added chia seeds to a bowl of iced oatmeal in the morning, boiled chicken breasts and broccoli at noon, and drank oil-free vegetable juice in the evening. After a week of hard work, she cried and complained that she felt dizzy at work, her aunt was delayed, and her eyes went straight when she saw her colleagues eating soy sauce pancakes. Later, they changed her breakfast to two vegetable bags with tea eggs and iced soy milk. She was allowed to pour a spoonful of her favorite braised chicken leg soup on the lunch meal, and at night she had a tomato scrambled egg with a small bowl of multigrain rice. After eating for three months, she has lost 4 pounds and is much better.

Speaking of which, the meal logic of different groups of people is very different, and the nutrition propositions in different fields also have different emphasis: the fitness circle prefers the ratio of high protein to medium and low carbohydrates, which can effectively assist in fat burning and muscle building, and is suitable for healthy people with exercise habits.； The Department of Clinical Nutrition recommends that ordinary people and patients with chronic diseases follow the dietary pagoda ratio, with carbohydrates accounting for about half, which is more conducive to long-term metabolic stability. No one is right or wrong, it all depends on your needs.

Let’s talk about breakfast first. Many people say that you must eat enough of the “golden three” for breakfast: whole grains, high-quality protein, and fruits and vegetables. In fact, there is really no need to be so picky. If you have to squeeze into the subway for 40 minutes to catch the morning rush hour in the morning, carrying a vegetable salad and eating it while walking will make you prone to bloating. Why not pack a tea egg with some corn, and then make a cup of hot milk when you get to the company? It will not lose any of the necessary nutrients. If you have the habit of running in the morning, eat a small banana 15 minutes beforehand to cushion your stomach. After running, eat a bagel with fried eggs and lettuce, and a small plate of blueberries. It will be comfortable to eat until noon. Oh, by the way, some people have been arguing for several years about whether black coffee can be drunk on an empty stomach. In fact, people with gastric ulcers and tachycardia may easily feel uncomfortable after drinking it. However, healthy people have no problem drinking a cup of coffee in the morning to reduce edema and boost their spirits. They don’t dare to touch it without hearing others saying it is harmful.

As for lunch, more people are struggling with whether bringing food is unhealthy and how to choose takeout. I brought my own food for five years and bought test strips to test it. The green leafy vegetables that were just fried the night before were immediately packed and sealed and refrigerated. The nitrite content within 24 hours was about 2-3mg/kg, which is far lower than the 20mg/kg limit stipulated in the national food safety standards. There is no need to worry about causing cancer. If you really mind, just switch to root and cauliflower vegetables such as broccoli, snow peas, and pumpkins, which will be less likely to turn yellow if stored for longer. If you have to do fieldwork or have an afternoon meeting in the afternoon, it's really okay to fill up half a bowl of rice. Don't try to control carbon. It will be inefficient if you are so hungry that you feel dizzy. If you really can't carry a small apple in your pocket, it will make you feel hungrier than ordering full-sugar milk tea at the last minute.

Dinner was even more controversial, and they had been arguing for several years about whether and how much to eat. If you are used to going to bed before 10 o'clock, then just have a half-full dinner, a bowl of multigrain porridge, a piece of steamed fish, and a small plate of cold spinach. After eating, take a walk, and your stomach will be comfortable when you go to bed. But if you often stay up until one or two o'clock before going to bed, don't believe in "not eating after noon". If you eat too little for dinner, you will most likely get up at 12 o'clock in the middle of the night and order instant noodles and barbecue. On the contrary, it is not as good as eating normally, adding a piece of corn or sweet potato to relieve hunger, and the calories are still low. If you have gout or high uric acid, don't try any old-hot soup or seafood barbecue. The pain will be so painful that you can't get out of bed. If you make it once, you won't want to try it again.

After adjusting my diet for so many years, my biggest feeling is not to turn healthy recipes into a shackles. There is no need to use a food scale to weigh the grams every time, and there is no need to completely give up happy foods such as milk tea and hot pot. Set aside 1-2 "indulgent meals" a week. As long as the overall nutrients are similar, it will be easier to stick to it for a long time. After all, we eat to live a good life, not to meet the KPI of nutrients, right? Those meals that you don’t feel tired of eating for three months are more effective than the popular healthy recipes of Internet celebrities.