Nutritional diet lesson plan

The core of this lesson plan is Abandon standardized recipes and establish an implementable dietary framework that adapts to personal physical conditions, dietary preferences, and life scenarios. The core principles are "balance first, adaptation first, and sustainability higher than short-term effects." There is no dietary plan suitable for everyone, and all methods need to be adjusted based on individual circumstances.。

I have been doing public nutrition science for almost 5 years. I have given more than 40 lectures in communities, high school graduating classes, and Internet companies. I am most often asked to "do not repeat the same healthy recipes for a week", but to be honest, 9 out of 10 people who get the recipes cannot last for 3 days-either because of the quinoa in the recipes. Ingredients such as wheat and chia seeds are simply not available in small towns. Either they get home after get off work at 8 o'clock every day, and they don't have the energy to make three dishes and one soup as required. Some people endure it for two days before craving hot pot milk tea. After eating it, they feel guilty that "I am not self-disciplined enough", which completely violates the original intention of a nutritious diet.

It's interesting to say that there are so many arguments about nutrition on the Internet now. Just "should you eat carbohydrates or not?" can go up to hundreds of floors. People who support low-carb use cases of blood sugar control and rapid weight loss, saying that refined carbohydrates are the root of all evil. ； Opponents point out research reports that long-term low-carbon consumption causes menstrual disorders, muscle loss, and decreased concentration in women, saying that low-carbon consumption is anti-human. The most typical example I have encountered is a young fitness guy who just started working. He ate strictly a low-carb diet for three months and lost 3 points of body fat. However, during training, he could not even lift half of the weight before. He told me that he had no strength to even argue with his girlfriend recently. Later, he slowly adjusted the carbohydrates back to 40% of the total calories, and whole grains accounted for half. After half a month, he said he was back to his best condition. In fact, there is nothing absolutely right or wrong? If you have abnormal glucose tolerance and are overweight, low-carb can indeed help you adjust quickly in the short term of 1-2 months. However, if you are a student who runs on the playground every day or a manual worker who works on a construction site, you will not be able to sustain a day's consumption without carbohydrates, and it will hurt your body if you carry it hard.

There are also people who are struggling with "whether to accurately calculate calories", and the two groups are also arguing fiercely. One school of thought says that it must be accurate to the gram and eating in front of a food scale every day is considered healthy. ； The other group says that counting calories is too anti-human and it is better to just follow your feelings. My general advice to everyone is that when you first adjust your diet, you can count it for three days. You don’t need to count it every day. You can roughly figure out how many calories a fist of rice is and how many bowls of rice you have eaten for a cup of full-sugar milk tea. Then use the "fist rule" to estimate: one fist of staple food for each meal (preferably replace half with multigrain potatoes). (category), half to one fistful of high-quality protein (choose any fish, poultry, egg, milk, and soy products. If you have gout, avoid clams and animal offal that are high in purine. If you are lactose intolerant, use yogurt or smooth milk), two fistfuls of vegetables (half of which are dark green). It is suitable for 90% of people, and there is no need to worry about it. Last time, Aunt Zhang from the community told me to give up carbs. She felt dizzy every day after eating it for half a month. She followed this method and replaced half of the white rice with oats, adding a small apple every day. After a month, her blood pressure stabilized and she lost two pounds. Everyone said this method is useful.

Oh yes, there is also the controversy over vegetarianism. I have seen an aunt who has been a vegetarian for ten years, and her annual physical examination indicators are better than those of a 20-year-old girl. I have also seen college students who fainted from anemia just three months after quitting meat. The difference lies in whether they can match it. If you are a vegan, you only need to pay attention to supplementing with B12, and eat more high-quality plant proteins such as quinoa, chickpeas, and tofu, which can completely achieve a balanced nutrition. However, if you suddenly stop eating all meat, eggs, and milk and only eat vegetables and white rice every day, you will not be short of nutrients.

Every time I give a lecture, I will set aside a 10-minute short exercise. There is no need to memorize knowledge points. I ask everyone to take out their mobile phones and look through the photos of their meals in the past three days, and look at them for themselves: Is it all white rice and flour without any other grains? Are there too few vegetables? Are snacks high in oil and sugar such as milk tea and fried chicken available every day? Many people laughed after reading it, saying that the two cups of milk tea they drank every day had more calories than their meals, and they had never noticed it before. Some people say that they feel sleepy in the afternoon after eating refined carbohydrates. They thought it was spring sleepiness before, but now they know that it is caused by blood sugar fluctuations.

Of course, many people ask me, do I need to completely give up milk tea hot pot to eat healthily? It's really not necessary. I will go out to eat butter hot pot with friends on weekends, and occasionally order a cup of half-sugar bubble milk tea. As long as 80% of the time during the week is in compliance with the fist rule, and the remaining 20% ​​is left for what I want to eat, it will not affect my health at all. After all, in addition to nutritional supplements, don’t we also eat to be happy? If you can’t eat this or that, and you eat every day with a frown on your face, your life will be meaningless, no matter how good your indicators are.

Finally, I would like to mention the most common pitfall for everyone: don’t believe in the magic recipe of “losing ten pounds in seven days”. That kind of weight loss is basically based on dehydration with less salt and sugar. It will rebound as soon as you eat normally, and may also damage your metabolism. Last year, a parent who was a senior in high school gave his child that kind of weight-loss diet. As a result, he fainted due to hypoglycemia during the mock test. He really couldn't do it. We adjust our diet for long-term physical comfort, not for good-looking short-term numbers. This is more important than anything else.