Nutritional diet lesson plan

This is a set of practical nutrition and diet guidance suitable for ordinary people of all ages. The core goal is to break away from the unified "healthy meal template" across the Internet. There is no need to accurately calculate calories or strict dietary restrictions. In 3 days, you can master the meal planning logic that adapts to your own body constitution and eating habits. You can not only eat enough daily nutrients, but also satisfy your appetite and avoid eating anxiety.

This is a lesson plan I developed after three years of doing nutrition science in communities, middle schools, high schools, and companies. I have adjusted it to 12 versions. Among the students who have taken the class, whether they are the elderly who need to control their blood sugar, students who need to prepare for exams, or office workers who want to adjust their status, 80% can make three meals by themselves after taking two practical classes. They do not need to follow the Internet celebrity bloggers to buy a bunch of IQ-taxed nutritional supplements, nor do they need to eat hard-to-swallow boiled vegetables.

During class, I will first ask everyone a question: What do you think is a "nutritious" meal? Every time, people say that they want low-fat and low-salt food, that they want to be vegetarian, and that they want to have chicken breast and broccoli every meal. In fact, they are all brainwashed by Internet celebrity healthy meals. There is no absolute "standard diet" in the nutrition field: the balanced dietary pattern recommended by the mainstream dietary guidelines for residents is suitable for most healthy people. There are also many clinical studies proving that short-term low-carb diets have clear benefits for people with abnormal glucose metabolism. Even a full-vegetarian diet can meet the nutritional needs of the entire life cycle as long as the combination is reasonable. There is no need to choose which team is right for you.

Let me give you a real example. Last year, I taught classes for the elderly in the community. I had an aunt with diabetes. I heard people say that a vegetarian diet can lower blood sugar. I ate white porridge with vegetables every day. However, after half a year, my blood sugar did not stabilize. I also developed iron deficiency anemia. My face turned sallow and I felt dizzy after walking for two steps. Later, she was adjusted by adding an egg or a handful of braised dried beans to each meal, replacing half of her staple food with cereals such as oats and sweet potatoes, and eating two fists of dark green vegetables. After only one month, she said she felt more energetic, and her blood sugar had stabilized a lot when she went to check again.

I generally don’t ask people to memorize complicated nutrient ratios, how many calories and grams of protein per 100 grams of food, and it makes me feel guilty when I eat in the end. It’s completely unnecessary. Just remember a simple "Three Fist Rule": In one meal, one fist of staple food - grains, refined grains, and potatoes are all included. Your favorite rice dumplings, snail noodles, and noodles are also fine, just control the amount. ； Two fists of vegetables, more than half of which are dark green or red-yellow, such as spinach, broccoli, carrots, and tomatoes. Don’t take a cucumber and you’ve eaten enough vegetables. ； Add a fistful of high-protein food, including eggs, milk, soy sauce beef, steamed fish, and braised dried beans. You really don’t have to chew on tasteless chicken breasts.

Oh, by the way, many office workers cried to me and told me that they eat takeout every day and they can’t do this at all. What’s so difficult about this? When ordering takeout, choose the ordinary set meal with vegetables, meat and rice. Eat half of the rice and take two more bites of the vegetables. If the vegetables are too oily, use the free boiled water. If you are hungry in the afternoon, add a small apple or a box of sugar-free yogurt. It will last much longer than if you order a light salad worth dozens of yuan. After all, after eating salad for a week, you will be craving for hot pot, which will make you more likely to overeat.

There is another topic that everyone has been arguing about for several years: does eating porridge nourish the stomach? I always make my different views clear: Traditional medicine does say that porridge can moisturize the spleen and stomach. For people recovering from surgery and with particularly weak digestive function, soft porridge is a good transitional food. However, clinical experience in modern gastroenterology also shows that for people with excessive gastric acidity and reflux esophagitis, long-term consumption of porridge will stimulate gastric acid secretion and aggravate symptoms. For people with high blood sugar, drinking white porridge will raise blood sugar ridiculously fast, so there is no absolute good or bad. It just depends on your own physical condition.

To tell you something funny, last time a little boy who was in the first grade of junior high school came home from class and told his mother that in the future, he would not only give me steamed buns and porridge for breakfast, but also add boiled eggs and cherry tomatoes. His mother specially sent me a WeChat message to thank me, saying that the child had been hungry in the third period of class in the morning, but now he can carry it safely until school is over, and his midterm exam ranking has jumped ten places.

I say from the bottom of my heart that at the end of each class I will not make a "fasting list" for everyone. I also like to drink pearl milk tea with 30% sugar and go out to eat butter hot pot with my friends. It is perfectly fine to eat it once or twice a week. Don't become an ascetic in your nutritious diet. No one can stick to it. After all, eating is a happy thing. Eating habits that can be adhered to for a long time and make your body comfortable are the most nutritious.