Balanced diet essay

A balanced diet has never been a strict precept of counting calories by gram, nor is there a unified template that is universally applicable. Its core essence is to match the intake of various nutrients to daily metabolic consumption on the premise of adapting to personal physical conditions and eating habits, and ultimately achieve long-term physical health.

When I first got into fitness, I stumbled across a big pit. I followed the fat-reduction recipes of overseas bloggers. Every day when I was cooking, I had to put the weight on the food scale: 120g of boiled chicken breast, 80g of brown rice, 150g of boiled broccoli. I only dared to spray two grams of olive oil on the seasonings, and I didn’t dare to touch anything heavy. I worked hard for less than twenty days. One day I worked overtime until ten o'clock and was so hungry that I went straight to a convenience store to show off two packs of braised duck wings and an iced bun. The next day I got on the scale and gained two pounds. At the time, I blamed my poor willpower. It was only after chatting with a friend in the nutrition department that I realized that I was not happy with spicy food, and suddenly I cut my diet to the point where there was no fun at all. It was strange that I could persist.

After going through this pitfall, I realized that the debate about balanced diet on the Internet has long been endless. Supporters of the Mediterranean diet post the endorsement of the WHO every day, saying that eating more olive oil, deep-sea fish, and whole grains is the globally recognized golden dietary pattern. ； Low-carb ketogenic enthusiasts came out to refute again, saying that high-carb water is the culprit of obesity and insulin resistance, and that using fat as the main source of energy is truly healthy. ； There are also people who take the "Dietary Guidelines for Chinese Residents" seriously, saying that they must eat strictly according to the gram weight above, 250-400g of cereals and potatoes and 300-500g of vegetables per day. Anything less is not considered balanced. In fact, there is nothing inherently wrong with these statements, they are just suitable for different groups of people. If you live in a coastal city, it is convenient to buy deep-sea fish, and you like to eat light food. Of course, you will be comfortable eating according to the Mediterranean diet. ； If you have high blood sugar and insulin resistance, doctors also recommend that you control your sugar, appropriately reduce your intake of refined carbohydrates, and replace part of it with high-quality fats. It will definitely be better than just eating white rice and white noodles. ； As for the dietary guideline standards, they are average reference values ​​for residents across the country. You can’t let an athlete who runs a half-marathon every day eat the same amount of carbohydrates as an office worker who sits in the office for eight hours a day, right? Oh, by the way, I used to know a friend who has been a vegetarian for six years. Her "balance" is to replace animal protein with soy products, mushrooms and nuts. The indicators in her last physical examination were better than those of many people who eat meat every day, and there is no standard answer.

My grandma is seventy-eight years old. She has high blood pressure and a bit of gout. She used to like to drink plain porridge with pickled radish. She said she has been used to eating it her whole life. Her family always advised her not to touch pickled vegetables at all. Instead, she ate them secretly in the cupboard. Later, I discussed with her that I could eat it if I wanted to. I would just eat half of it with chopsticks every time to enjoy it, and eat it with a large bowl of stir-fried cabbage or lettuce. I would replace the white porridge with half rice and half oats. I would drink a box of warm milk and eat half an apple every day. There was no need to have special dietary restrictions. She has been following this method for almost a year. During her last physical examination, her blood pressure and uric acid were within the normal range, and she was in good spirits. She always said to everyone she met, "It turns out that you can maintain good health without having to complain."

In fact, there is no need for ordinary people to make a balanced diet a complicated knowledge. Just pay more attention when eating: try to have staple foods, vegetables and proteins every time. Don't only eat hot pot fried chicken for several days in a row, and don't only eat boiled vegetables for half a month to lose weight. If you want to drink milk tea or eat cake, just take a bite. Don't make yourself feel guilty about "failure of self-discipline". After all, you have to eat for decades, how can you stick to perfect standards every time? Now that I get off work late on weekdays, I usually cook quick-frozen sweet corn, fry Orleans chicken drumsticks that have been marinated in advance, and then blanch a handful of rapeseed and sprinkle some chili powder. It takes ten minutes to cook.

After all, the ultimate goal of a balanced diet is to make you feel comfortable, rather than to put shackles on yourself. Just listen to those who require everyone to have a unified standard. After all, whether your body is good or not and whether you feel comfortable after eating are the most accurate measurement standards.