Let me choose healthy eating

Match your own physical condition, give priority to natural and less processed ingredients, and maintain long-term dynamic balance.

It's funny to say that last week I met my neighbor Xiao Zhou at the breakfast stall downstairs squatting on the roadside, struggling: I just saw a fitness blogger the day before who said "eating refined carbohydrates for breakfast is equivalent to chronic suicide." In fact, this kind of entanglement is too common. There are a lot of arguments about healthy eating on the Internet. Low-carb people say that low-fat diet is an IQ tax, and vegetarians say that omnivorous eating will increase the burden on the body. Each has its own case to support it. If you look at it for a long time, you will just feel that your breathing is not healthy.

Don’t tell me, I’ve been through a lot of pitfalls in the past two years. After following the gluten-free diet for three months, I originally had no problems with celiac disease or gluten allergy, but in the end I suffered from low blood sugar all the time, and I couldn’t even climb up to the third floor without gasping for breath. Later, after asking friends who work in the nutrition department, I learned that gluten-free diet is a special diet plan for specific diseases. There is no need for ordinary healthy people to join in the fun. On the contrary, it can easily lead to insufficient intake of B vitamins. I also know a fitness coach who has adhered to a low-carb diet for two years. His body fat rate has been stable at 12% all year round, and his strength level is also online. ； But his mother has been eating a low-fat diet for more than ten years, eating whole grains and steamed vegetables. This year, she is 62 and has three high indicators. She is more beautiful than many 30-year-old young people. Do you really want to say who is right and who is wrong? In fact, they are both correct, but they are adapted to different physical needs and living habits.

When I was doing nutrition science popularization for the community, I read through the 2022 edition of the "Dietary Guidelines for Chinese Residents". The most easily overlooked thing is actually the four words "adapt to individual conditions." It doesn't mean that you have to eat 12 kinds of food every day to be healthy. If you work overtime until nine o'clock today, ordering meat and vegetable braised pork rice will be much better than eating half a box of raw broccoli. I was particularly impressed by Aunt Zhang who runs the fruit shop downstairs. She is in her fifties and she does a lot of exercise while carrying groceries up and downstairs. She eats half a bowl of braised pork every meal and eats half a watermelon as a snack in the afternoon. All the indicators in her last physical examination were normal. On the contrary, her girl sits in the office every day and eats boiled vegetables. Her triglycerides are slightly high. There is no one-size-fits-all recipe. The intake and consumption can be matched, which is better than anything else.

Oh, by the way, someone recently asked me if I should follow the trend of eating an anti-inflammatory diet. I specifically checked the relevant research at home and abroad. In fact, the core logic is to eat more whole grains, dark green vegetables, and fish with high Omega-3 content, and avoid highly processed meat products, cakes, and sweet drinks. In essence, it is still a return to the old path of natural ingredients. There is really no need to go out and buy anti-inflammatory powders and anti-inflammatory oils that cost hundreds of dollars. It is purely for paying the IQ tax. There is also the issue of quitting sugar that everyone has been arguing about for several years. One group says that only by completely quitting free sugar can we fight aging. The other group says that eating sweets appropriately to regulate mood is better for endocrine system. I myself tried to quit sugar for three months, and the acne on my face was indeed reduced. However, during that time, I often lost my temper over trivial things. Later, I changed to eating my favorite taro custard rolls once a week. My mood stabilized and my acne did not reappear. To put it bluntly, sugar control is about additional added free sugars. It does not mean that you should be afraid of the fructose in fruits. There is really no need to stop eating due to choking.

Now I choose to eat very casually. When buying groceries, I give priority to local and seasonal ones. They are cheap and fresh.； When ordering takeout, choose one with a physical store and a bright kitchen. At least the hygiene is guaranteed. ； Occasionally, when I get greedy, I will meet up with friends for a meal of fried chicken and a cup of iced milk tea. After all, I jog for half an hour three times a week, so the extra calories are nothing. All the indicators in the physical examination half a year ago were normal, and I look much better than before when I ate boiled vegetables every day. I went to listen to a lecture by an old professor of nutrition before. When the lecture was over, I saw him squatting on the side of the road in a hurry and eating a meat bun. He also joked with us: Don't live a healthy diet as a shackles, then eating healthy will be meaningless.

To put it bluntly, healthy eating is used to serve your life, not to burden you. When choosing, ask more about how your body feels and less about other people's "perfect diet check-ins." If you feel comfortable eating, have normal physical examination indicators, and can stick to it for a long time, that is the most suitable healthy diet for you.