Healthy eating plan three meals a day

Breakfast accounts for 30% of the whole day's energy, and consists of three types of ingredients: cereals, high-quality protein, and fresh fruits and vegetables.； Lunch accounts for 40%. Follow the principle of "one punch of staple food + two punches of vegetables + one punch of high-quality protein" and use less braised and fried heavy seasonings. ； Dinner accounts for 30%, and the amount of staple food is reduced by 1/3 compared with lunch. Priority is given to well-digested protein and high-fiber vegetables. The cooking oil used throughout the day should not exceed 25g and the edible salt should not exceed 5g.

This framework is a "fault-tolerant version" that I came up with after working as a family nutritionist for 3 years and adjusting the diet plans of nearly a hundred families. It doesn't have to be accurate to the gram. Ordinary people can meet the standards casually. It is much easier to stick to than the precise gram-based tables on the Internet.

I've seen many people frown when they get the framework: They have to wash their face quickly at eight in the morning, so how can they have time to gather the three types of ingredients? Last month, I helped a girl working in an Internet operation adjust her diet. She used to buy hand-made pancakes downstairs in the company every day, and she was so hungry that she nibbled on biscuits from her colleagues before 11 o'clock. Later, she made a reservation for multi-grain porridge (whole grains) the night before, and went out to grab a boiled egg (high-quality protein). She always kept small tomatoes and original almonds in the office drawer, and she could put together a qualified breakfast in three minutes after arriving at her work station. She said that she didn't feel sleepy all morning after that, and even fished less often. Of course, there are also many advocates of low-carb diets who advocate not eating cereals at all for breakfast, and only eating high-fat and high-protein foods such as bulletproof coffee, fried eggs, and avocados. This plan is indeed suitable for people who are insulin resistant and prone to sleepiness after meals. However, ordinary people who eat this way for a long time are prone to lack of B vitamins, and are prone to angular stomatitis and hair loss. There is no need to blindly follow the trend.

It's okay to make ends meet with breakfast, but if you don't eat the right lunch, your work status will be ruined throughout the afternoon. The fists here are all calculated according to the size of your own fist. If a boy has a big fist, eat more, and if a girl has a small fist, eat less. It is naturally tailor-made and there is no need to use a scale to weigh it. The most common pitfall for many people when eating takeout at noon is that there are too many staple foods and too few vegetables. The braised chicken and braised pork rice that are often ordered are basically a large bowl of rice with a few chopsticks. At this time, you can spend an extra 3 yuan to add a portion of hot vegetables, or go out in the morning and grab half a cucumber and a small apple, and you can get two fistfuls of vegetables without having to bring your own rice. If you usually have the habit of working out and building muscle, you can add 1.5 punch of protein. You can also replace half of the whole grains with white rice and white flour for lunch on the day of strength training. This will increase blood sugar quickly and is more conducive to muscle synthesis. ； Vegetarians don’t have to panic. Replacing the meat with vegetable proteins such as tofu, chickpeas, and dried beans will still meet your needs. I used to help a vegetarian aunt adjust her diet. She always felt weak before. I replaced the stir-fried vegetables for lunch with stir-fried celery with dried fragrant seeds. Within half a month, she said she felt much stronger.

The easiest thing to go to extremes is actually dinner. Either you go hungry to lose weight, or you eat until midnight after get off work. I once had a client who ate only one cucumber at night in order to lose weight. As a result, he was so hungry before 10 o'clock that he got up to make noodles in the middle of the night. In one month, he gained 2 pounds. In fact, there is no need to be hungry at all for dinner. For example, cook about 100g of longli fish or pangasius, fry a plate of broccoli, and a small bowl of brown rice. After eating, go downstairs and walk for 20 minutes. Your stomach will not be bloated and you will not be hungry in the middle of the night. Of course, if you are used to running at night, or going to the gym to work out after get off work, there is no need to reduce the amount of staple food. You can also add a small box of sugar-free yogurt or a banana after training to avoid hypoglycemia. What is said on the Internet that "dinner must be eaten before 6 o'clock" is also a rigid rule. If you don't go to bed until 12 o'clock every day, there are still 6 hours between eating at 6 o'clock and going to bed. It would be weird if you are not hungry. As long as you finish eating 2-3 hours before going to bed, you can be flexible.

To be honest, I can't meet the standards even when I'm busy. Last week I had to catch up on a lecture, and the takeout I ordered at noon only had a few slices of lettuce. I ate an extra orange and a handful of blueberries in the afternoon to supplement my dietary fiber for the day. There is really no need to be anxious just because you didn’t eat the right meal. Healthy eating is a long-term lifestyle habit, not a KPI that must be completed. The occasional hot pot and barbecue will not affect you at all.

Anyway, in the final analysis, there is no universal healthy eating plan. If you have basic diseases such as diabetes or gout, just follow the plan given by the doctor. Ordinary people should follow the original framework and adjust it according to their own work and rest and taste. The most important thing is to eat comfortably and not burden the body.