Healthy Eating Speech

It is good to choose a diet that suits your body rhythm, can be adhered to for a long time, and takes into account basic nutrition and balance.

When I first came into contact with healthy eating a few years ago, I ran into a lot of pitfalls. I followed the fat-reducing meal templates on the Internet and ate chicken breasts, broccoli, and green vegetables. After eating for more than a month, I felt nauseous when I saw green vegetables. My aunt postponed it for more than ten days. I went to the hospital for a checkup and said that I had excessive protein intake and was slightly anemic. Later, I read a lot of information and asked friends who worked in the nutrition department, and I discovered that the several dietary patterns that everyone is arguing about now actually have their own applicable scenarios, and no one is right or wrong at all.

For example, the ketogenic diet, a low-carbohydrate, high-fat model that has been popular for many years, is indeed effective in short-term weight loss for obese people with insulin resistance. A friend of mine with a family history of type 2 diabetes followed the doctor’s advice and tried it for three months, and his fasting blood sugar dropped directly to the normal range. But if you are an office worker with a normal weight and don’t have any exercise habits, and follow the trend of ketosis, you will most likely be like my former colleague. After two months, you are slow to respond when taking notes in meetings, and your LDL level is much higher when you take a blood test. On the other hand, the low-fat and high-carbohydrate diets recommended by many bloggers are designed for endurance athletes such as marathons and triathlons. People run more than ten kilometers a day. Eating more carbohydrates can quickly provide energy. If you follow this diet as a person who sits in an office for 8 hours a day, you will feel sleepy at 3pm. Large blood sugar fluctuations will make you more hungry. You can't help but buy fried skewers on the way to get off work.

Some people may say that I am just an ordinary office worker who eats takeout every day, so how can I have the time to study these models? In fact, it’s really not difficult. I have been eating takeout for almost two years, and my physical examination indicators are all normal. It’s just a few small habits. When ordering the rice bowl, ask the boss to fill it half with rice and an extra portion of blanched vegetables. If the meat is fried, rinse it twice with free boiling water to reduce the oil by half. When I drink milk tea, I always drink three-thirds of sugar and highland barley, no more than two cups a week. I won’t hold back even if I get really greedy. I tried to quit milk tea for a month before, but ended up eating a whole eight-inch mango cake on the weekend as a revenge, which resulted in me consuming even more sugar. Oh, yes, I read a blogger who said that a healthy diet requires eating 12 kinds of food every day and 25 kinds per week. I counted my three meals at that time: steamed buns, eggs and soy milk in the morning, rice, beef, celery and fungus in cold salad at noon, and corn, tomato and shrimp in the evening. That’s 8 kinds a day. It’s really not that difficult to make up 12 kinds. You don’t have to cram in half a plate of red cabbage that you don’t like to eat just to make up for it. If you don’t eat happily, it will increase your cortisol. That is really unhealthy.

Speaking of this, some people must want to ask, are the "taboos" about healthy eating mentioned on the Internet true? For example, does drinking porridge nourish the stomach? Should I give up sugar completely? In fact, there is still no unified conclusion in the industry on these issues. Let’s talk about drinking porridge. One group believes that white porridge is soft and easy to digest. People who are suffering from gastroenteritis or have just undergone gastric surgery can eat it to reduce the burden on the gastrointestinal tract. The other group believes that white porridge has a high glycemic index and has almost no nutrition. Healthy people may become malnourished if they eat it for a long time, and people with high blood sugar may be at greater risk if they drink it. Both statements are supported by clinical data. There is no need to argue whether it is right or wrong. Just make sure it suits your situation. There is also the issue of supplements. Some experts say that as long as you eat well, you can replenish all the nutrients, and there is no need to take health supplements. Some experts think that nowadays people generally spend less time in the sun and eat more takeaways, so there is no harm in supplementing with vitamin D and B complex. My own habit is to eat some D3 when I can’t get sunlight in the winter, and not eat it at other times when I have a balanced diet. My annual physical examination indicators are within the normal range.

In fact, I have been doing science popularization related to healthy eating for almost 4 years, and the most common misunderstanding I have seen is that people always regard healthy eating as a very painful and anti-human thing. It's really not necessary. Think about it, eating is a happy thing for us. If we eat something we can't swallow every day for the so-called "health", and our mood will be so bad that we can't sleep, then the gain will not be worth the loss. If you like to eat hot pot, eat it once a week, order more vegetables and lean beef, and don’t eat butter pot with iced Coke every time, that’s totally fine; if you are craving for cake, buying a small piece to satisfy your craving is much better than enduring it for half a month and then eating three in one sitting.

In the final analysis, health is a long-term matter, and eating habits that can accompany you for a lifetime are the best. Thank you all.