Hodr The core of a balanced diet has never been to accurately calculate the calories and nutrients in each bite, but to flexibly cover various ingredients on the basis of daily diet without placing excessive burden on oneself. Ordinary people can achieve it without much effort.
Nowadays, many people have misunderstandings about a balanced diet. They feel that they need to buy a food scale and stock up on Internet-famous healthy ingredients such as quinoa and chia seeds to get started. In order to meet the "12 ingredients per day" standard spread online, a colleague of mine had to eat half a handful of nuts, half a box of blueberries, and three pieces of lettuce for breakfast. The breakfast that was supposed to be finished in 15 minutes took half an hour. After a week of persistence, he gave up, saying that it was not as comfortable as drinking soy milk and eating steamed buns before. Interestingly, the standards for daily balance in the nutrition circle have never been completely unified. Many scholars in public nutrition believe that ordinary people should strictly follow the recommended amounts in the "Dietary Guidelines for Chinese Residents". The indicators of 250-400g of cereals and potatoes and 300-500g of vegetables can be as accurate as possible to avoid nutritional gaps to the greatest extent. ； There are also many clinical nutritionists who prefer loose standards and believe that there is no need to eat calories every time. As long as you eat all kinds of ingredients in a week, it doesn't matter if you eat a heavy meal or lack a certain type occasionally. Low burden makes it easier to stick to it for a long time.
I have been trying the loose version of Balance for half a year. There is really no threshold. It feels like building Lego. You don’t have to buy limited-edition parts. As long as you have the basic structure of the existing pieces, the thing you put together can still be used. For example, if you bring rice during workdays, you can mix ordinary rice from the supermarket downstairs with a handful of oats stored at home and steam it into multigrain rice, stir-fry Shanghai greens with fried chicken breasts, and stuff a small apple into the bag. The commonly mentioned carbohydrates, protein, vitamins, and dietary fiber are all there. ； When making a hot pot date with friends on the weekend, you don’t have to order the hot pot. You can still eat the spicy hot pot. Add more green leafy vegetables and lean beef, and serve it with half an ear of corn as the staple food. Don’t show off with the crispy pork and iced Coke. This meal is not unbalanced. I asked a nutritionist I know well before, and they said that unless you have diseases such as diabetes and gout that require strict diet control, ordinary people don't need to make eating experiments at all. Those mysterious-sounding macronutrients and micronutrients are simply staple foods, proteins, vegetables, and fruits. In other words, you should try to have thick and thin foods, vegetables and meat, and two or three colors in each meal. It is better than anything else.
I have been in trouble before. I spent hundreds of dollars to buy imported quinoa and flaxseed powder, but I didn’t eat them a few times after they were expired. Later I realized that a balanced diet is essentially to serve life. If you are not happy about eating for the sake of "balance", you are putting the cart before the horse. Eating in a way that you can comfortably stick to is the most balanced plan for you.
