Nutritional diet folding brochure

Ordinary people don’t need to follow Internet celebrity recipes or use a calculator to count calories. They can achieve a healthy and nutritious diet by grasping the three core factors of “enough variety of food, matching energy needs, and appropriate macronutrient ratios.” 90% of dietary anxiety on the market is caused by businesses and is completely unnecessary.

I have been doing nutrition science popularization in the community for three years, and I have met too many people who make healthy eating a burden: retired Aunt Zhang heard that a light diet consists of white porridge with pickles. After half a year of eating, she was diagnosed with iron deficiency anemia, and her blood pressure soared to 160; The girl eats a light salad with less oil and salt every day, but her aunt put it off for two months, and her face turned sallow like a three-day old orange. Last week, there was a 40-year-old brother who followed the ketogenic diet for three months. The physical examination revealed that gallstones and uric acid were elevated, and he frowned in pain. To put it bluntly, they are all led astray by the fragmented information on the Internet. They fail to understand that the core of a nutritious diet is to adapt to your own body, not to copy other people's templates.

There is a lot of quarrel among diet factions on the Internet right now. The ketogenic party says that carbohydrates are the root of all evil, and eating steak and avocado is healthy; the vegetarian party says that animal protein will increase the metabolic burden, and only a vegetarian diet can cleanse the intestines and detoxify; the Mediterranean diet and the DASH diet are even touted as a universal formula that can cure all diseases. To be fair, no one dietary pattern is one-size-fits-all. Take ketosis, for example. It was originally used as a medical diet plan to treat refractory epilepsy in children. If ordinary people have gallbladder disease or renal insufficiency, blindly following the trend will only cause trouble to the body. Vegan diets are suitable for people with low metabolic rates and special dietary beliefs. If developing children, pregnant women, and fitness enthusiasts who need to gain muscle are vegetarians for a long time, they will most likely be deficient in B12 and iron, which will affect their physical condition. The Dietary Guidelines for Residents issued by the National Health Commission are based on a survey of the physiques of more than one billion Chinese people. An omnivorous and balanced model is actually suitable for more than 90% of the general population. There is really no need to go out of the way to find fault.

Take the example of migrant workers who squeeze into the subway every day. They really don’t need to get up an hour early to have a healthy breakfast. Buy a vegetable bun with a tea egg from the bun shop downstairs, and grab a small portion of cherry tomatoes from the convenience store on the way. It costs less than 10 yuan and contains all the carbohydrates, protein, and vitamins. It’s much healthier than spending more than 30 yuan on a latte with three pumps of syrup. When ordering takeout at noon, you don’t have to choose an expensive snack. It’s okay to just order the usual rice bowl. Just tell the merchant “less salt, less spicy, and add more vegetables.” In less than half a minute, your oil and salt intake can be reduced by one-third. If you're too tired from get off work at night to even bother to pick up the pot, don't just order fried skewers and spicy hotpot. Boil some quick-frozen corn, lay down an egg, and blanch a handful of spinach. You can have it in 10 minutes. It's more worry-free than any takeout. You really don’t need to think too high-end about nutritious food. It has to be arranged like a food blogger’s plate to count, and it will last for a long time.

Oh, by the way, there are a few IQ tax pits that everyone often steps into. Let me just mention this: Don’t believe in “drinking alkaline water to regulate acidic physique”. The human body has a strong acid-base buffering system. Let alone drinking weakly alkaline water. Even if you drink two bottles of vinegar, the blood pH will not fluctuate. Spending a lot of money on alkaline water is a waste of money. There is also the “enzyme defecation” that has been popular for many years. Enzymes are essentially enzymes and enter the stomach. It is decomposed into amino acids by gastric acid and has no effect at all. If you really have diarrhea after eating enzymes, it is most likely that the merchant has secretly added laxatives; there is also a saying that "you must drink 8 glasses of water a day." The rice, fruits, and vegetables we usually eat contain a lot of water. People with normal kidney function can just drink as they feel thirsty. If you have kidney disease or heart failure, drinking too much will increase the burden on the body, so don't force it.

In fact, when it comes to nutrition, to put it bluntly, don’t compete with yourself. If you like to eat braised pork, it’s perfectly fine to eat it once or twice a week, as long as you don’t eat half the plate every time. If you want to drink milk tea occasionally, it’s okay to order a full-sugar version, as long as you don’t put two cups into your stomach every day. Eating is inherently a joyful thing, so don’t make yourself feel guilty even if you take a bite of sweets just for the sake of so-called “health standards.” There is no absolutely correct recipe, only a dietary pattern that suits you and can be adhered to for a long time is the best nutrition plan.

(There is a small reference on the back of the folded page, which can be cut out and put in your wallet)

✅ The universal formula for breakfast: staple food + protein + fruits and vegetables (for example: multigrain porridge + boiled eggs + cucumbers / steamed buns + tea eggs + cherry tomatoes)

✅ Lazy person’s dinner formula: multigrain + protein + green leafy vegetables (for example: corn + fried egg + romaine lettuce / buckwheat noodles + chicken breast + spinach)

✅ Extra meal options for people with sugar control: a small handful of plain nuts / half a corn / 1 fist-sized apple

❌ Avoid: Milk tea/fried chicken/pickled vegetables and other high-fat, high-sugar and high-salt foods that should be eaten more than three times a week