Nutritional Diet Speech

Dear neighbors and young friends, good morning!

Today I am here to talk about nutritious diet. Let me give you the most practical foundation first: the nutritious diet that we ordinary people want is not to eat boiled vegetables every day, count the calories in every mouthful, or treat milk tea and hot pot as a scourge. It is enough to find a dynamic balance that suits our own living habits and can be adjusted according to the body's reaction.

I met Aunt Zhang last month when I was doing a nutrition clinic in the community. She had nothing to do after she retired. She followed the "fat-reducing healthy meal" on the Internet. In the morning, she fixed oatmeal and boiled eggs, and at noon, brown rice with two vegetables and one meat without adding oil. She even sprinkled a little salt. She did lose three pounds in half a month. As a result, she squatted down to pick up a vegetable leaf that fell on the ground. She stood up and fainted for half a minute. She went to the community hospital to check her fasting blood sugar, which was only 3.2, which was shockingly low. There is also a young man from the Internet who came for consultation last year. He heard that a low-carb diet is healthy. He only eats meat and vegetables every day and does not touch half a mouthful of rice. In the first two weeks, he was really energetic and could stay up until the early morning without taking a nap. However, in the third month, he often quarreled with his colleagues over trivial matters. When he went for a physical examination, his uric acid level soared to 520, almost gout.

Are you saying that what they eat does not meet "healthy standards"? According to the rules and regulations listed by many bloggers, it is simply a perfect template. Why does it cause problems? To put it bluntly, everyone is always looking for a universal standard answer, but there is no one-size-fits-all criterion for nutrition. Take the most controversial issue right now, “Should we eat staple food?” There are indeed many studies supporting low-carb ketosis. For people with insulin resistance and type 2 diabetes, controlling the intake of refined carbohydrates can indeed help stabilize blood sugar. Many people have also relied on this method to quickly control their weight; but on the other hand, The 2022 edition of our country’s Dietary Guidelines for Residents also clearly recommends eating 200-300 grams of cereals and potatoes staple food every day. If you ask a decoration worker who has to carry building materials for two hours a day, or a high school senior who has to brush ten sets of papers every day to eat according to the low-carb requirements, he will suffer from hypoglycemia within three days and can’t think straight. The two factions have been arguing for almost ten years and no one can convince the other. The fundamental reason is that they adapt to different groups of people. How can there be any absolute right or wrong?

I have been doing nutrition guidance for almost 6 years, and to be honest, I never give anyone a dead-end recipe. A while ago, a young girl who just went to work came to me and said that she didn’t have time to cook at all. Wouldn’t eating takeout all the time lose her nutrition? I gave her a few small requests: when ordering takeout, pay more for stir-fried vegetables, order milk tea with three-thirds of sugar and add taro balls instead of most of the pearls, and no more than three cups a week. If you work overtime until midnight and get hungry, don’t always eat instant noodles, and prepare some plain nuts and milk to fill your stomach. She adhered to these measures for three months. The last time she came for a check-up, her previous problems of hair loss and constipation were much better, and it didn't stop her and her colleagues from going to eat butter hotpot on weekends.

Some people always say that a nutritious diet costs money, but that’s not true. I used to make a plan for a college student living in a dormitory, and the cost of eating a day was only 14 yuan: in the morning, I bought a vegetable bun from the bun shop downstairs and added a boiled egg, which cost 2.5 yuan; Grain, potatoes, high-quality protein, and vegetables are all available, and it’s cheaper than eating instant noodles every day. How can there be so many barriers?

Oh, by the way, there is also the issue of supplements that everyone is arguing about. Some people say it is all about IQ tax, and some people say that if you don’t take five or six vitamins every day, you are not healthy. My own habit is that if I cook at home every day during this period and can eat a pound of vegetables and half a pound of fruits, as well as meat, eggs, and milk, then I won’t take any supplements. If I go on a business trip for a week and eat takeout without a few bites of green leafy vegetables, then I will also take a multivitamin for two days. I don’t have to follow others and criticize the IQ tax. I just need to do what suits me.

In fact, in the final analysis, nutritious eating is never a shackles on your life. It does not mean that when you go out to eat with friends, you have to get a food scale to weigh it, and you feel guilty and hungry for three days after eating. As long as your stomach feels good after eating, you don't feel groggy during the day, and your annual physical examination indicators are normal, then it is the best nutritious diet for you.

What I said today is not a standard answer. You can try to adjust your eating habits when you go back and make it comfortable. After all, eating is a happy thing, right?

Thank you everyone.