A 500-word composition recommending healthy recipes

It is a daily healthy recipe suitable for most ordinary office workers and students. The core logic is not to strictly limit calories and cut out sugar and oil, but to follow the "2:2:1" ingredient ratio - the proportion of cereals, potatoes, vegetables and fruits, and high-quality protein in each meal is about 2:2:1. There is no need to pursue complete standardization. There is a lot of room for adjustment to suit personal tastes. Almost ordinary people can easily stick to it for more than 3 months.

I have been working as a home nutritionist assistant for almost two years, and I have seen too many people stick to the "seven days to lose ten pounds" diet on the Internet, give up within a week at most, and instead gain more weight through revenge eating. I once had a design client who stayed up late every day and loved to drink iced milk tea. The recipe I prepared for her did not make her give up milk tea at all. She changed her weekday afternoon tea from full-sugar pearl milk tea to sugar-free Greek yogurt with about 10 blueberries. Occasionally, if she wanted something sweet, she would order 30% sugar. Without adding any ingredients, she replaced her usual fried dough sticks with steamed corn and a boiled egg for breakfast, picked up an extra chopstick of vegetables when ordering takeout for lunch, and ate two less bites of fried tenderloin. It was as simple as that. She persisted for more than two months, and the problem of high blood lipids during the physical examination was greatly alleviated.

There are a lot of controversies in the diet circle nowadays. Fitness parties promote high protein and low carbohydrates, and vegetarians say that vegetarian diet is better for the stomach. In fact, there is no absolute right or wrong. If you have a daily exercise habit, it’s okay to add more chicken breasts and lean beef. If you don’t like meat, eat more chickpeas and marinated tofu to supplement vegetable protein. It’s okay to have hot pot with friends on weekends. Just replace the butter pot with a tomato pot, order more fresh mushrooms, leafy vegetables, and less processed meatballs. It’s not a “break” at all.

I myself have been eating this ratio for almost a year. The belly fat caused by sitting for a long time has disappeared a lot, and even the gastrointestinal inflammation caused by the change of seasons has been reduced a lot. After all, healthy recipes are never restrictions. The recipes that make you feel comfortable eating and stick to them for a long time are the best recipes for you. (Full text 497 words)