Sentences about a balanced diet

There is never a one-size-fits-all standard answer. All balanced diet principles that can be implemented in the long term are essentially personalized summaries that adapt to your personal physical condition, living habits, and dietary preferences. There is no need to copy other people's formulas.

I spent more than half of the past two years in the community nutrition science volunteer team, and I met many people who came to ask for "balanced diet tips" copied from the Internet. The most common one was "one punch of staple food, one punch of vegetables, and one palm of protein." They said that after eating it for two months, they either felt hungry and dizzy, or their weight increased by three or four kilograms. What impressed me most was a little girl who worked in cross-border operations. She stayed up until two in the morning every day. After eating this formula for three weeks, she fainted at the company due to hypoglycemia. Later, she was adjusted. She increased the staple food from one punch to one and a half punch, replaced all cereals, and added a small cup of warm milk before going to bed, and she slowly recovered. Don't tell me, I used to think that formula was pretty universal, but it wasn't until I met her that I realized that any standard depends on what the person chooses.

In fact, there is no unified "golden sentence" in the nutrition circle now. Different applicable groups have different logics. The mainstream Dietary Guidelines for Chinese residents states: "Eat enough 12 kinds of food every day, 25 kinds per week, mainly cereals and potatoes, eat more fruits and vegetables, milk, and soybeans, and eat fish, poultry, eggs, and lean meat in moderation." This is universal advice for ordinary healthy people. There is nothing wrong with it. The elderly and children at home don't know how to eat. It is basically not wrong to follow this general direction. However, there are also many practical nutritionists who have different views. For example, for people with insulin resistance and polycystic syndrome, many nutritionists will recommend "reduce the intake of refined carbohydrates and increase the proportion of high-quality fat and protein." I have met a girl with polycystic syndrome before. Her aunt often postponed a meal of white rice for two or three months. After adjusting according to this method for half a year, my aunt was basically on track and her blood sugar was stable. There are also vegetarian groups. Their standards for a balanced diet are different. The core is to "ensure the intake of high-quality plant protein, B12 and iron." I know a middle school teacher who has been a vegetarian for eight years. His annual physical examination indicators are all normal. He can usually climb mountains more easily than a young man in his twenties. He has never touched meat, so he still meets the balanced standards.

You can't go out with your friends to make skewers and have to use a scale to calculate how much food you ate today, right? Last week, Fa Xiao and I went to eat Chongqing hot pot. We showed off a lot of hairy tripe duck intestines, yellow-throated fat beef, and drank two glasses of iced Coke. According to the rigid balance standard, this meal must be "unqualified", but I cooked a multi-grain porridge at noon the next day, with some stir-fried spinach and boiled eggs, and it was enough to make up for it. You can't lose the fun of eating with friends just for the so-called "balance", right? I met a retired aunt before. She used a kitchen scale to weigh her food every time, and she could clearly calculate how many grams of salt and how many grams of oil should be added. However, the last time her grandson took her out to eat a hamburger, she was anxious for three days and her blood pressure was high. Isn't this the opposite of what a balanced diet means?

There are some hotly debated issues on the Internet right now, such as "Can I eat snacks?" and "Can I drink milk tea?" Two factions are arguing. One faction says these are junk foods and should not be touched, while the other faction says happiness is the most important, and you can eat whatever you want. In fact, it is not so absolute. I also drink a cup of full-sugar bubble milk tea every week, and sometimes I eat tomato-flavored potato chips to fill my stomach after working late. As long as the overall diet is in the right direction, these occasional "indulgences" have no impact at all. Instead, I suppress food and end up overeating, which only hurts the body even more.

If you really want to find a few sentences that are universal and not easy to make mistakes, they are actually very practical vernacular: "Don't eat highly processed foods with heavy flavors, eat more natural things", "Stop eating when you are seven to eighty percent full, don't force yourself", "If you always feel uncomfortable and sleepy after eating a certain type of food, then eat less of it", that's enough. After all, the reason why we pay attention to a balanced diet is to live more comfortably and healthily, not to put shackles on ourselves, right?