Nutritious diet recipes

The core nutritional formula that is most suitable for ordinary people does not have so many fancy rules. The essence is thateach meal covers three types of food: staple food, high-quality protein, and fresh fruits and vegetables. The volume ratio is roughly 2:1:3. On this basis, you can flexibly adjust according to your own physical condition and dietary preferences. There is no need for strict calculations accurate to grams.

I was very nervous when I just passed the exam for my registered dietitian certificate. The recipe I listed for my mother was accurate to "12 blueberries and 1.2g of salt." The old lady threw the paper at my face and said, "I have to count blueberries when I'm cooking? I'm so full." Later, after contacting more consultants, I discovered that those who frequently "do not repeat the same exact recipe every week" may look professional, but in fact, 90% of people cannot stick to it for three days. How can ordinary people have the time to use a food scale to weigh their food every day?

You don’t actually need to calculate this ratio of 2:1:3, just use your hand as a measuring tool: staple food is the amount of two fists, including grains, polished rice, white flour, potatoes, and corn. Don't listen to the nonsense on the Internet that "you must avoid eating polished rice and white flour to be healthy." There is a girl around me who ate brown rice and quinoa in order to lose weight. After eating it for two months, she developed chronic gastritis. She went to the emergency room in a cold sweat because of the pain. The doctor said that her intestines and stomach are already weak, and the dietary fiber of whole grains is too thick. Repeated friction on the gastric mucosa may cause trouble. If you really want to eat whole grains, just cook a mixture of half and half thick grains, or eat whole grains for three or four days and exchange them for white rice for one day. Comfort is always more important than "political correctness".

Then there is a palm-sized amount of high-quality protein, including eggs, milk, fish, shrimp, poultry, and soy products. This is actually quite controversial. Vegans believe that animal protein will increase the metabolic burden on the body. As long as it is paired with soy products, quinoa, and mushrooms, and additional supplements of B vitamins, especially B12, it can indeed meet daily needs, and there is no need to force yourself to eat meat. But I have also encountered consultants who have been vegetarians all year round and have been diagnosed with iron deficiency anemia. The absorption rate of plant-based iron is less than 1/5 of animal iron. If you usually eat more foods with high vitamin C such as oranges and kiwis, the absorption rate can more than triple.

Just give the remaining three fistfuls to fresh vegetables. Try to choose as many dark green and reddish purple varieties as their nutritional density is much higher than that of light-colored vegetables. When it comes to this topic, we have to talk about the low-carb diet that is very popular now. Many people think that staple food raises blood sugar quickly, so they should replace all staple food with vegetables. This method is really friendly to people with high blood sugar and insulin resistance. A distant relative of mine has been suffering from type 2 diabetes for almost 10 years. Before, after eating two large bowls of white rice, the fasting blood sugar spiked to 12.3. Later, I heard the suggestion to replace half of the rice with chopped cauliflower and shredded zucchini. Now the blood sugar is stable at around 6, and even the medicine has been reduced by half. But it is really not necessary for ordinary people to completely cut off staple food for a long time. I have seen several girls who only eat vegetables every day in order to lose weight. In the end, my aunt postponed it for two months, and her memory is still declining. She often forgets words during meetings, which is not worth the gain.

Don’t worry when you are really in a hurry. You can pass by a convenience store in the morning and grab a whole-wheat rice ball as your staple food, add a tea egg to supplement the protein, and then grab a box of cut tomatoes and cucumbers. You can assemble a qualified meal in three minutes. It is much more comfortable than eating fried dough sticks and soy milk. At least you won’t be so sleepy that you can’t open your eyes when you first arrive at the company. It’s easy to improve your meals at home on weekends. You can stew beef brisket with tomatoes, steam a bowl of multi-grain rice, and make cold cucumbers. You don’t have to worry about this or that. It’s delicious and logical.

Oh, by the way, don’t think of snacks as a scourge. It’s okay to eat an apple or a carton of milk when you’re hungry in the afternoon. It’s okay to eat a small piece of cake when you’re greedy. As long as you don’t eat sweets every time, the occasional high sugar intake will not make you fat at all, but can prevent overeating. I myself eat a 70% black chocolate every afternoon, otherwise I always feel idle and have never gained weight.

Actually, there is no standard answer to nutrition. If you feel comfortable after eating something, have enough energy the next day, and have normal bowel movements, then it is a good recipe for you. When it comes to eating, you have to be happy first, and then you can talk about nutrition, right?