A collection of healthy recipes and practices

The core logic of healthy recipes is "balanced macronutrients + adapted to individual needs". There is no need to follow the trend and buy expensive super foods. Ordinary people can implement them by following the three high-frequency options of "fat reduction and muscle gain, blood sugar control and blood stability, and general use for the whole family." I have been a fitness personal trainer for 5 years and prepared meals for my diabetic mother for 3 years. The following three sets are the practical plans that I have the highest repurchase rate and almost zero negative reviews. The methods are simple enough that even a novice in the kitchen can do it.

A while ago, a student who had just started working out came to me and said that he had been following the online diet for half a month and had not lost much weight. My aunt even postponed it for 10 days. I changed her diet to a high-egg and low-fat diet. She lost 4 pounds of body fat in two weeks, and her daily training condition was much better than before.

[High-egg and low-fat meal (suitable for people who lose fat/build muscle)]

The ingredients are all readily available in ordinary supermarkets: 150g beef tenderloin, 100g Beibei pumpkin, 6 asparagus stalks, 5 cherry tomatoes. The total calories are about 380 calories and the protein is 32g, which is completely enough for the needs of ordinary people for a meal.

The method is really simple: cut the beef tenderloin into thin slices and marinate it with light soy sauce and black pepper for 10 minutes. Spray 3g of olive oil on the pan and fry until both sides are slightly burnt. Take it out. Don't fry it until it becomes too chewy.； Cut Beibei pumpkin into small pieces and steam for 12 minutes. It’s just right if you can poke it through with chopsticks. ； Blanch the asparagus for 30 seconds, take it out, sprinkle some sea salt with the cherry tomatoes to enhance the flavor, and just put it all on a plate. Oh, by the way, many people on the Internet say that you must eat grass-fed beef to lose fat. I checked with my friends in the nutrition department. The nutritional difference between ordinary cold beef tenderloin and grass-fed beef is very small. The difference in heme iron can be made up by eating two more bites of spinach. There is no need to spend three or four times more to pay the IQ tax. If you are not used to beef, you can replace it with pangasius, chicken breast or even braised dried tofu. As long as there is enough protein, the effect will not be much different.

After talking about the needs of fitness people, let’s talk about meal preparations for sugar control. My mother was diagnosed with type 2 diabetes two years ago, and her blood sugar fluctuates high and low. After I prepared this meal for her, her fasting blood sugar has been below 6mmol/L for 3 consecutive months. Now she can buy and cook her own food without me watching.

[Sugar-control and blood-stabilizing meal (suitable for people with high blood sugar/anti-aging)]

Ingredients: 50g of multi-grain rice (rice + quinoa + oatmeal are mixed in a ratio of 2:1:1), 120g of longli fish, 100g of broccoli, and 2 dried shiitake mushrooms. The glycemic index is only 42. There will be no blood sugar spike after eating.

Method: Soak the mixed grain rice for 20 minutes in advance, and cook it in the rice cooker together with the soaked mushrooms. Add 10ml more water than white rice to prevent it from being too hard.； Marinate Longli fish with cooking wine and ginger powder for 15 minutes, steam in boiling water for 8 minutes, then pour a spoonful of thin salt and light soy sauce to make it fresh. ； Break off small florets of broccoli and blanch them in water for 1 minute. Sprinkle some white pepper to enhance the flavor. No need to add extra seasonings. I want to mention here that there are two completely opposite views in the sugar control circle. One group says that to control sugar, you must completely cut out staple foods, and the other group says that you must eat whole grains. I specifically consulted the director of the endocrinology department. Ordinary people completely cutting out staple foods can easily cause ketoacidosis, which will harm the liver and kidneys. As long as the proportion of polished rice does not exceed half of the staple food, the glycemic index can be reduced to a safe range. There is no need to go to extremes.

If you have a family with both young and old, and don’t want to cook three or four things every time to take care of different needs, then this set of balanced meals for the whole family is the most suitable. I basically do this when relatives and friends come to have dinner together on weekends. No one is picky, and the nutrition is sufficient.

[A balanced meal for the whole family]

For a family of 3, the ingredients are: 180g of Wuchang rice, 200g of ribs, 1 sweet corn, 1 baby cabbage, and half a carrot. The meat and vegetables are just right, children love it, and the elderly can chew it.

Method: Just cook the rice as normal. No need to add whole grains. Children won’t like it.； After the ribs are blanched, add corn, carrots, and 3 slices of ginger to a casserole and simmer for 40 minutes. Sprinkle a small amount of salt before taking it out of the pot. If your children like sweet food, it doesn’t matter if you throw a candied date in. It won’t be too greasy and will enhance the freshness. ； Add a few wolfberries to the baby cabbage and stir-fry, just add less salt. I have also tried to replace the ribs with chicken wings and corn with yams before. The taste is also very good. You can change it flexibly without having to pick out the recipe.

Oh, by the way, I would like to tell you about a few pitfalls I have stepped into. In the past two years, I was superstitious about "12 kinds of ingredients must be eaten every day." I bought a bunch of vegetables every day, and half of them spoiled before I could finish them. Later, I checked the "Dietary Guidelines for Chinese Residents" and found out that I don't need to limit the amount of the day. Just 25 kinds of ingredients a week can fully meet my nutritional needs. There is no need to put so much burden on myself. Some people say that healthy meals must be eaten cold. This is simply copying the eating habits of foreigners. Many of us Chinese have weak spleens and stomachs, so it is perfectly fine to eat them hot. The lost vitamins can be replenished by eating two more bites of fruit. It is better than eating cold food and causing stomach problems.

In fact, there are really not so many rules for healthy eating. You don’t have to copy Internet celebrity recipes one-to-one. If you like hot pot, just replace the butter pot with tomato pot, replace the fat lamb rolls with lean beef, and cook more green leafy vegetables. It will still be a healthy meal.； If you like noodles, replace the white noodles with buckwheat noodles, and add more braised eggs and green vegetables. It will be more fragrant than boiled vegetables. To put it bluntly, a good diet is suitable for you if you can stick to it for a long time.