Healthy recipe steps

The core step of healthy recipes is never to match the calorie meter, but to first anchor one's own real needs and establish a basic framework, and then make flexible adjustments according to dietary preferences and life scenarios, and finally form eating habits that can be implemented for a long time without deliberately insisting on it. I have been doing family nutrition consulting for almost 4 years. I have adjusted recipes for more than 100 people with different needs. I have seen too many people follow the same templates on the Internet and return to takeout and barbecue within a week at most. In essence, they have gone astray from the beginning.

Speaking of which, I just encountered a typical example a while ago: a young girl who works in Internet operations wanted to lose weight. She found a seven-day meal plan for an internet celebrity. She had to eat 120g of boiled broccoli, 80g of fried chicken breast, and 70g of brown rice every day. As a result, she fell ill on the third day. I worked overtime until 10 o'clock in time to catch up with the project launch. Not to mention cooking, I didn't even have the energy to open the takeout app and choose light meals. I bought two skewers of fried skewers and a bowl of snail noodles downstairs in the company. I lost two pounds after being hungry for three days, but I gained back on the weekend.

There are actually many factions in the popular diet logic on the market, and there is no absolute right or wrong. The suitable groups are completely different: low-carbohydrate keto is suitable for people with insulin resistance and fat loss plateau. But if you are a manual worker who runs to the construction site every day, or a student who usually takes physical education classes and physical tests, your legs will be weak even if you eat too little carbohydrates, let alone work, even climbing two floors. The Mediterranean diet is cardiovascular-friendly and is also a model recommended by the WHO. However, if you live in a small inland city, fresh deep-sea fish is not only expensive but also difficult to buy, so you can’t make do with it. If you switch to ordinary freshwater fish and eat seaweed and kelp twice a week, the effect will not be much different. The Dietary Guidelines for Residents issued by the National Health Commission are actually the most suitable for most ordinary Chinese people, but many people find them too basic and unfresh, and instead pursue fancy concepts.

Hey, don’t think that the first step in making a recipe is to count the calories. It’s really unnecessary. The first thing to do is to find out about your body: Do you have lactose intolerance? Will I be allergic to mango and seafood? Is uric acid high? Do you need enough energy to stay up late preparing for exams recently, or do you need a light diet just after surgery? I used to help an uncle with gout prepare recipes. He had heard people say that it is good to eat more vegetables, and he stir-fried and mixed spinach every day. As a result, his uric acid increased by almost 100. He just forgot that spinach is high in oxalic acid. Patients with gout must blanch it before eating it, and they cannot eat too much. If you don’t know what contraindications you have, spending tens of dollars on a routine physical examination will tell you everything, which is much more reliable than searching online for half a day.

When setting up the basic frame, you don’t need to be precise to the gram. Just use the ordinary bowl you usually eat as a reference: for a meal, half should be filled with vegetables. Dark green leafy vegetables should account for more than half. The rest can be mixed with melons and mushrooms. Just change it up.； One-quarter pack of staple food is not necessary to replace all with brown rice and oats. Many people have bad stomachs and suffer from acid reflux after eating too much whole grains. Half white rice and half grains are just fine. Occasionally, if you want to eat steamed buns, it is totally fine. ； The remaining quarter is packed with protein, and you can swap it with eggs, fish, shrimp, chicken, and tofu. You don't have to eat chicken breasts all the time. It really bothers everyone if you eat them for a long time.

As for the controversial points that have caused a lot of quarrels on the Internet, such as whether fruit should be eaten in the morning or in the evening? Do you have to cook your own meals every time to be healthy? In fact, there is no standard answer at all. It is purely a rumor that eating fruit at night is poisonous. There is no such statement in nutrition. As long as your total sugar content in a day does not exceed the standard, it is completely fine to eat a small apple when you are hungry before going to bed. If you have high blood sugar, you must control the amount even if you eat it in the morning. Just avoid high-sugar foods like lychees and mangoes. Some people say that takeout is unhealthy, but it’s not that bad. When I work overtime, I often buy grilled chicken breast from the convenience store downstairs, add Oden radish and kelp, and half a box of multigrain rice. Calculated, the nutritional ratio is completely up to standard. It is much healthier than if you go home and order full-sugar milk tea and fried chicken when you are so hungry.

I am usually too lazy to cook at home, and seldom stir-fry seriously. I often cut pumpkins, chicken breasts, and mushrooms and throw them into the air fryer. Bake them at 180 degrees for 15 minutes, and sprinkle some black pepper and a little salt. It is easier than frying, and there is no fumes, and the taste is not bad. You really don’t need to pursue the standard action of “low oil and quick frying”. As long as you can ensure a variety of ingredients and use less salt and sugar, you can do it no matter what.

To put it bluntly, there are no unified steps for healthy recipes? If your stomach feels comfortable after eating it, your bowel movements are normal the next day, you don't feel sleepy at work and class, and you don't feel out of breath when you run two floors, then this is a good recipe for you. It's not a mistake to stick to the gram number based on the templates on the Internet. If you eat one more bite of cake today, you will be extremely anxious tomorrow. Instead, you will put too much pressure on yourself, and the gain will outweigh the loss.