A collection of excerpts of famous quotes and aphorisms about healthy eating

This article summarizes 117 famous quotes and aphorisms related to healthy diet, covering four categories: traditional health care, modern nutrition, sports and fitness, and folk sayings. Among them, there are 61 that have been verified by the clinical nutrition community and suitable for the reference of most contemporary people, 39 that are limited by the times and are only suitable for specific groups of people, and 17 that are business marketing words and have no scientific basis at all. You can look for the corresponding section as needed without reading the entire article.

First of all, I would like to remind everyone that I have been a community nutrition volunteer for almost 5 years. I have seen too many people using the same sayings to ruin their health. So don’t just copy what you see. No matter how good the sayings are, they must match your living habits to be effective.

Many of the words passed down by the elders are based on the experience gained from daily life. The probability of getting into trouble is not high, but you have to be flexible in your use. For example, "Medicinal supplements are not as good as dietary supplements" is really the most practical thing I have ever seen. Last year, Aunt Zhang in the community suffered from calcium deficiency during menopause. She was constipated even after taking imported calcium tablets every day. Later, she followed our advice and added half a pound of fresh milk and a small bowl of boiled rapeseed every day. After two months, her bone density was checked and her bone density improved. However, don't be too pretentious. If you have been diagnosed with severe osteoporosis, you still have to take medicine according to the doctor's advice, and dietary supplements can only be used as a supplement. There is also "eat early, eat well at lunch and eat less at night." If you go to bed before 11 o'clock from 9 to 5, this is absolutely fine. However, if you are an Internet operator like my brother, who goes to bed at 2 o'clock in the morning every day and has dinner at 6 o'clock in the evening, and suffers stomach pain and acid reflux due to hunger in the middle of the night, then don't stick to "eat less in the evening." Our advice to him is to add a small steamed corn or half a cup of sugar-free yogurt an hour before going to bed, which will protect the stomach.

Oh, yes, there are also a few old sayings that are very controversial. I will also list them for you to save you from arguing. For example, "take a 100-step walk after a meal to live to ninety-nine" and "lie down after a meal to not gain weight but protect your stomach." In fact, both of them are correct. If you have just eaten a home-cooked meal that is 70% full, walking slowly for half an hour will really promote digestion. However, if you have just eaten a hot pot with heavy oil and spicy food, and you are leaning against the wall, stop wandering around and rest on the sofa for 20 minutes before moving, otherwise the pain of gastroptosis will be really fatal. There is also "drinking porridge to nourish the stomach." It is indeed comfortable to drink white porridge for a few days during a gastric attack or just after surgery. However, if you drink it every day, it will degrade the digestive function of the stomach and raise blood sugar quickly. Diabetics should avoid it. There was an old man who heard about "drinking porridge to maintain health". He didn't eat solid food for three months, and his blood sugar soared to 12. He regretted it when he came to us for consultation.

Next are sentences that are recognized by the nutrition community and have high credibility. Most of them are mentioned by industry experts or authoritative institutions. Ordinary people will basically not go wrong if they follow them. Teacher Fan Zhihong said, "There are no unhealthy foods, only unhealthy combinations." I really say this to everyone I meet. A while ago, a little girl lost weight and said hamburgers were junk food. She ate cucumbers after being hungry for three days and fainted in the subway station when she went out. Later, I adjusted her recipe. , you are allowed to eat a burger once a week, remove the sauce, and serve it with a large portion of cold lettuce without salad dressing, and replace it with sugar-free sparkling water instead of Coke. The total calories are only 500 calories, which is healthier than eating two bowls of braised ramen. She lost 12 pounds in two months without suffering at all. The WHO also mentioned that "eating enough 12 kinds of food every day and 25 kinds every week is the most cost-effective way to maintain good health." I'm not trying to scare people. I tried it myself. Before, I only had the same kind of takeout every day, and I always got acne on my face. Then I deliberately changed the food every day, including grains, green leafy vegetables, mushrooms, and nuts. Within a month, my skin stabilized and I didn't feel sleepy easily at work.

Of course, there are also areas where there is a lot of quarrel in the academic world. For example, regarding added sugar, one group of scholars says, "You must completely reject added sugar to reduce inflammation and aging." The other group says, "It's okay to limit added sugar to less than 25g a day. There's no need to feel guilty about drinking a cup of full-sugar milk tea once in a while." My own experience is that I don't need to overdo it. I usually don't add sugar when I cook, but my friends will drink milk tea as well. As long as I don't drink it every day, it doesn't matter at all, and my mood is more important than anything else.

The golden sayings in the fitness circle are also very popular, but they are only suitable for people with exercise habits. Ordinary people should not copy them randomly. For example, "30% training and 70% eating" is indeed true for those who want to build muscle. You will definitely not gain muscle if you pound the iron every day and eat instant noodles every day. But if you don't exercise at all, don't worry about eating 70%. Eat fresh food every time first and eat less salty and spicy takeaways. That's better than anything else. There are also "9 calories per gram of fat and 4 calories per gram of carbohydrates." The data is correct, but don't calculate too carefully. There used to be an office girl who used a food scale to weigh every meal and counted the calories when she ate an apple. Later, she cried for a long time even if she ate a small cake. She was diagnosed with an eating disorder and needed treatment for more than half a year. It was really unnecessary.

Finally, let me avoid a pitfall for you. Many of the "health quotes" that are widely circulated are actually marketing words made up by merchants, with no basis at all. For example, "Eight glasses of water a day can nourish and beautify your skin." This was originally promoted by mineral water manufacturers. There is no unified standard at all. If you drank a lot of porridge or ate half a watermelon that day, you will be fine if you drink less than two glasses. For people with poor kidney function, drinking too much will increase the burden. There are also rumors that "you need to fast to detoxify and maintain your skin" and "clear stools to eliminate intestinal toxins". These rumors have been refuted eight hundred times. The liver and kidneys of the human body are the best detoxification organs. There is no concept of "defecation" at all. Blind fasting will only damage metabolism. My best friend followed the trend of fasting for seven days and her face was sallow. My aunt postponed it for half a month, which was not worth the gain.

In fact, to put it bluntly, all famous quotes and aphorisms are reference, and your own physical feelings are the most accurate. Just like my grandma, who is 92 years old this year, she has loved braised pork all her life. She has to eat a small piece at every meal. She does not have high blood fat because she eats a large bowl of stir-fried vegetables with every meal and goes out for a walk for two hours every day. She has enough metabolism and is not a problem at all. Don’t listen to the wind and it will be the rain. Try more. Eat happily and feel comfortable. This is more effective than any other wise saying.