How to make healthy recipes

The core logic of making healthy recipes is not to copy the calorie and ingredient ingredients from internet celebrity templates, but to first anchor your physical condition, daily activity level and dietary preferences, and then match the ingredients. The essence is to make an eating plan that you can stick to for a long time, rather than a dieting task that you have to carry out.

A while ago, I helped my best friend with hypothyroidism who has been sitting in the office to adjust the diet. She used to follow the popular 1,200-calorie fat-reducing meal, boiled vegetables and brown rice. On the 12th day of work, she was so dizzy that she almost fell in the tea room. When she went to review her thyroid function index, it went in a bad direction. When I changed her diet, I first increased the total calories throughout the day to 1900 calories and raised the proportion of carbohydrates to 50%. I also replaced the brown rice that she didn't like with steamed sweet potatoes and baby pumpkins that she loved to eat. I specially set aside two dinner allowances every week for her to eat her favorite sukiyaki, as long as she dipped less in the high-salt sukiyaki. After eating it for more than three months, her weight has not increased but has stabilized in the ideal range. The last review indicators have fallen back to the normal range.

At this point, someone must want to ask, should calories be counted? There is a lot of quarrel on the Internet about this matter now. One group says that one must be accurate to every calorie and eat enough for basal metabolism to not starve but still lose muscle. The other group says that counting calories every day is too anxious and just use the estimation method of "one punch of staple food, one palm of protein and two punches of vegetables". In fact, these two statements are not contradictory at all. If you are a newbie, you can use a food scale to weigh it two or three times in the first three to five days. You can find out how many calories you usually have in a bowl of rice and how much protein a piece of chicken breast as big as your palm has.

Don’t think that making healthy recipes has to be insulated from milk tea, hot pot and spicy strips. You really can’t. The recipes are to help you eat well, not to shackle you. I have a fixed allowance for one "casual meal" in my own diet every week. Last week, I went to eat the heavy oil and spicy Chongqing hot pot with my friends. After eating it, I didn't cause vomiting or starve for the next two days. I just ate two normal meals of stir-fried vegetables and steamed eggs.

To put it bluntly, making healthy recipes is actually similar to building blocks. You first build the three core blocks of staple food, high-quality protein, and fresh vegetables. The remaining milk tea, snacks, and favorite niche ingredients are all small embellishment parts. You can make it as happy as you want. As long as the main structure does not collapse, the entire recipe will not cause problems. There is no need to go out of your way to buy those ridiculously expensive “superfoods” such as chia seeds, kale, and acai berry powder. The nutrient density of spinach, rapeseed, and ordinary eggs that cost a few yuan per pound in the vegetable market downstairs is no lower than those of them. You can eat dozens of meals for the same money, and it is much more cost-effective.

If you have underlying diseases, it is best to ask a nutritionist for advice before taking the supplement. For example, gout patients should not just follow the trend and eat seafood to supplement protein. Diabetics should control the amount of refined carbohydrates and don't just read the "health" label and eat indiscriminately, which will put a burden on the body.