Nutritional diet preparation class

No. The core of all effective nutritional diet preparations is to "abandon standardized templates and match your individual status, life rhythm, and dietary preferences." However, more than 90% of the recipes you are asked to copy are either useless or harmful to the body.

I just picked up a 28-year-old girl last week and followed Xiaohongshu's "Top Anti-Inflammatory Diet" for three months. My aunt delayed her treatment for 20 days and pulled out a handful of her hair to check her blood albumin, which was almost 10g/L lower than the normal value. I looked through the recipes she had saved. It was originally a clinical reference for patients with inflammatory bowel disease in Europe and the United States. It is low in calories, full of insoluble dietary fiber, and completely avoids refined sugar and red meat. She only weighs 90 pounds and usually eats a small amount. Eating this is equivalent to consuming 300 fewer calories a day out of thin air. It would be surprising if there are no problems.

To be honest, when I first entered the industry, I was superstitious about standardized recipes and arranged healthy meals that were different for a week. After three days, I couldn’t stand it anymore. I passed by the barbecue stall for ten minutes after get off work and finally bought ten skewers of roast mutton to go home. All my previous self-discipline was in vain. Since then, I have learned that no matter how correct the plan is against human nature, it is useless.

Speaking of this, I have to mention several mainstream conditioning ideas in the nutrition circle. In fact, each has its own emphasis, and there is no need to stick to one as the golden rule. The logic of evidence-based nutrition is the most straightforward: supplement whatever is lacking. If you are found to have low serum ferritin and iron deficiency anemia, then you should give priority to eating pork liver and lean beef with high heme iron content, and add an orange to supplement vitamin C to promote absorption. This has been verified by a large number of clinical trials, and there is nothing to argue with. But the thinking of functional medicine will look at the root cause: Why are you iron deficient? Is drinking too much tannic acid from drinking strong tea all year round affecting iron absorption? Do you have poor digestion due to Helicobacter pylori infection? At this time, it is useless to just eat red meat to supplement iron. The previous problem must be solved first. In addition, we have passed down the dietary therapy ideas for thousands of years, and pay more attention to "adapting the body constitution". The same is true for constipation. If the elderly have insufficient intestinal fluid, eating some white fungus or steamed pears to moisten it will be effective. If young people eat spicy food every day and stay up late to get internal heat, then they have to eat celery, dragon fruit and other cool and moist foods to promote peristalsis. On the contrary, eating more will only make the blockage more congested. There is no conflict between the three ideas at all. Only when used in combination for different situations will the best results occur.

There has been a lot of quarrel online recently about "should we eat staple food or not?" is actually a disagreement between different applicable scenarios. The low-carb ketogenic party says that refined carbohydrates are the root of all evil and will raise blood sugar, cause acne, and accelerate aging. The traditional dietary guidelines also say that carbohydrates should account for 50%-65% of daily energy. Many people are confused. I met a 32-year-old programmer who weighed 180 pounds. He was diagnosed with insulin resistance. The doctor asked him to go low-carb for a short period of time. He replaced white rice and white noodles with mixed beans and whole grains. He only ate one punch at a time. He lost 20 pounds in 3 months and his fasting blood sugar dropped from 6.8 to 5.4. It really worked. But there is also a 26-year-old planning girl who weighs 92 pounds. She has to think of plans and write PPT every day, and learns not to eat staple food. She starts to feel drowsy in half a month, can't remember the content in meetings, and often quarrels with colleagues. Later, she added rice back to the amount of one punch per meal, and she recovered in a week. Who do you think is right? Both are correct, but they are suitable for different groups of people.

Many people complain to me, "I'm so busy at work that I don't even have time to cook healthy meals." Damn, how can I be so particular about it? I used to make a plan for a consultant who had to catch the subway at 7:30 every day. I didn't let her get up early to cook at all. I just bought tea eggs + pure soy milk without additives from the convenience store downstairs, and carried a small bag of mixed nuts myself, which she could eat on the way. It was much healthier than the hand cakes she ate every day with half a bottle of salad dressing. For those who eat hotpot and barbecue with friends twice a week, you don’t have to give up completely. After the two meals, add more dark green leafy vegetables such as stir-fried spinach and lettuce to supplement B complex and dietary fiber. It is much better than if you can’t bear to eat three people at one meal for half a month.

I have been doing consulting for so long, and the most fulfilling thing is not the perfect recipes I gave people. Last year, I had a 62-year-old aunt who has been diabetic for 10 years. Before, her family would not allow her to eat this and that. She would secretly eat snacks every day, and her blood sugar would go up and down. I told her that you don’t have to stop eating sweets at all. You just need to eat a small piece of peach cake every time and eat it after the meal. Just replace the usual white rice with half white rice and half mixed beans. She followed this for three months, and her glycosylated hemoglobin dropped from 7.8 to 6.7. She even sent me a voice message last month, saying that she was very happy that she no longer had to hide from her family to eat snacks.

In fact, nutritional conditioning really doesn’t have that high-level concept. The essence is that what you eat can make you feel comfortable, have normal physical examination indicators, and can persist for a long time. That is enough. Don’t chase the latest Internet celebrity recipes, and don’t force it on yourself after hearing what others say is good. After all, you live your own life and eat your own food, right?