My Messy Takeout Life
Are you like me, waking up every day troubled by "what to eat today"? Always jumping between different food delivery platforms, yet ordering from the same few restaurants? Honestly, that was me until one day when I saw all the warning signs in my health check report.
When I opened that health report, I could hardly believe my eyes. High blood lipids, vitamin D deficiency, mild fatty liver... Is this the health condition someone in their 30s should have? I suddenly realized this couldn't continue. Looking back, these results weren't surprising. My diet had been completely out of control for a long time. I often rushed through breakfast or skipped it entirely, lunch was always takeout fast food, and dinner was nothing but junk food.
The seemingly endless variety of food on delivery platforms appears to give us more choices, but in reality, it has made our diet more monotonous. When I reviewed my monthly takeout orders, I found I mostly ordered fried chicken, barbecue, bubble tea, and pizza. These foods are high in oil and nutritionally imbalanced, often with excessive sugar content. Worse still, delivery restaurants often add excessive seasonings to maintain food taste, which not only increases our calorie intake but also affects our perception of food's natural flavors.
How to Balance Nutrition
When it comes to healthy eating, many people's first thought is "salad." But did you know? Just eating lettuce isn't enough. After a month of in-depth research and practice, I discovered that nutritional balance is much more complex than imagined.
To eat healthily, you first need to understand the three major nutrients. Quality protein, carbohydrates, and healthy fats are all essential "components" for our bodies. According to WHO recommendations, in an adult's daily energy intake, protein should account for 15-20%, carbohydrates 55-65%, and fat 20-30%.
I stumbled right at the start with these proportions. I thought eating less carbs and more meat was healthy, but within days I felt dizzy and my work efficiency plummeted. Later I learned that carbohydrates from whole grains are actually the core energy source for brain function.
After deeper research, I discovered protein sources are quite diverse. Besides common foods like eggs and lean meat, soy products like tofu and soy milk are also great choices. Especially for those trying to lose weight, soy products are not only high in protein but also rich in dietary fiber, which helps control appetite. Seafood like fish and shrimp not only contains quality protein but is also rich in omega-3 fatty acids, which are very beneficial for cardiovascular health.
Regarding carbohydrates, many people might misunderstand, thinking carbs are just rice and bread. Actually, there are many types of carbohydrates, classified as monosaccharides, disaccharides, and polysaccharides based on their structure. In our daily diet, we should choose complex carbohydrates like whole grains, potatoes, and legumes. These foods not only provide sustained energy but are also rich in dietary fiber and trace elements.
Healthy fats are also an indispensable part of a balanced diet. Olive oil, nuts, and avocados all contain beneficial unsaturated fatty acids. These good fats not only help the body absorb fat-soluble vitamins but also promote brain development and improve cardiovascular health. However, even healthy fats should be consumed in moderation, as fat contains more than twice the calories of carbs and protein.
Besides the three major nutrients, vitamins and minerals are also important. Dark vegetables like broccoli and spinach are rich in vitamin C and folic acid; orange and yellow vegetables like carrots and pumpkins contain abundant carotene. Fruits are also high in vitamins and minerals, but portion control is important as they contain considerable sugar.
How Hard Is Implementation
To be honest, when I first started changing my eating habits, I was very resistant. Just thinking about preparing three meals a day seemed extremely troublesome. But after some time experimenting, I found some particularly useful tips.
For example, I prepare ingredients for the week on weekends. I portion and freeze chicken breast, cook brown rice and quinoa in advance, and prepare pre-cut vegetables. This way, I can put together a nutritionally balanced dinner in 15 minutes when I get home.
To make meal prep more efficient, I made detailed plans. First is creating a shopping list. I list needed ingredients based on the week's menu plan to avoid buying too much or too little. When shopping, I pay special attention to ingredients' freshness and shelf life, trying to choose seasonal produce for better nutrition and value.
Food storage is also a science. Leafy vegetables should be stored in preservation bags in the refrigerator's produce drawer; root vegetables like carrots and potatoes can be stored at room temperature but need ventilation; meat should be frozen in small portions for convenient thawing. I label each storage container with the storage date to avoid spoilage.
For cooking, I've also developed some time-saving methods. For example, I cook multiple portions of staple foods at once, store them in the refrigerator, and reheat when needed. When processing vegetables, similar types can be washed and cut together to reduce repetitive work. Seasonings can also be pre-mixed according to common ratios and stored in sealed containers for direct use.
Most importantly, I established a simple but nutritionally balanced meal system. For breakfast, I usually choose whole wheat bread with eggs plus fruit; lunch includes a whole grain staple, protein, and two portions of vegetables; dinner is lighter, mainly vegetables with some protein. This combination is not only nutritionally balanced but also easy to follow.
The Art of Stocking Up
The most shocking discovery was that many foods we consider healthy aren't actually that "healthy."
For example, many "whole grain" breads on the market are mainly made from refined flour, just sprinkled with some grains on top. In truly whole grain products, whole grain flour must be listed first in the ingredients.
When buying ingredients, I learned to carefully read food labels. Ingredients are listed by quantity from most to least, so ingredients listed earlier are present in higher amounts. Also, pay attention to the nutrition facts, especially often-overlooked indicators like sugar, sodium, and trans fat content.
Many seemingly healthy snacks, like dried fruits and juices, actually contain lots of added sugar. Even products labeled "sugar-free" may contain sugar alcohols or other sweeteners. These sugar substitutes may be low in calories, but excessive intake can cause digestive issues.
When buying meat, pay attention to color and texture. Fresh meat should have a natural color with slight shine and quickly bounce back when pressed. Overly bright meat may contain color preservatives and should be avoided.
Seafood selection also requires attention. Check for freshness - fish gills should be bright red, eyes clear and protruding, with natural shine on the body. Choose whole shrimp that are firm and elastic with natural color.
Produce selection is also important. Choose seasonal fruits and vegetables for better value and nutrition. Check appearance and avoid items with obvious damage or over-ripeness.
For storage, different foods need different methods. Rice and flour should be kept in cool, dry places, preferably in sealed containers. Oil products should avoid direct sunlight and be sealed after opening. Seasonings need attention to expiration dates and should be used within three months of opening.
Reshaping Eating Habits
Change doesn't happen overnight. It took me a full month to truly establish healthy eating habits. The biggest challenge was "saying goodbye" to snacks.
But this "goodbye" doesn't mean completely avoiding snacks, rather learning to choose healthier alternatives. For example, I used to love potato chips, now I make my own baked chips. Though the texture might be different, knowing it's healthier makes it acceptable.
During this process, I found patience and persistence are most important in changing eating habits. Initially, it can feel very uncomfortable, even with withdrawal symptoms like irritability and cravings. You need to tell yourself these discomforts are temporary and will improve with persistence.
I used a gradual approach to change. The first week, I simply reduced takeout frequency and started cooking. The second week, I began paying attention to ingredient selection, gradually increasing whole grains and vegetables. The third week, I strictly controlled snack intake, substituting junk food with fruits and nuts. By the fourth week, I could comfortably plan and prepare healthy meals.
During this process, I noticed some interesting changes. For example, after reducing added sugar and seasonings, taste buds become more sensitive, better appreciating natural food flavors. Whole grains I once found bland now reveal their unique sweetness.
Social dining is another challenge to overcome. Friends' gatherings often involve rich foods, so I follow an "80% full" rule, allowing moderate indulgence without excess. If pressed to drink, I choose low-alcohol beverages or substitute with sparkling water.
The Science of Hydration
Speaking of healthy eating, we must address water intake. Experts recommend adults drink at least 1.5-2 liters daily. But did you know? I found most people actually drink less than 1 liter per day.
I faced this issue myself. Despite having a water bottle on my desk, I'd forget to drink when busy. Later I found an effective method: setting hourly phone reminders and requiring myself to drink water before checking my phone.
Hydration isn't just about drinking water. Our water needs vary throughout the day. A warm glass in the morning helps wake up the digestive system; during exercise, timely hydration prevents dehydration; avoid drinking too much an hour before bed to prevent sleep disruption.
Water temperature matters too. Generally, warm water is better absorbed. Especially before and after meals, ice water may affect digestion. However, during exercise, cool water can be more refreshing and help cool down.
Besides water, many foods provide hydration. Fruits and vegetables contain lots of water plus vitamins and minerals. Note that coffee, tea, and sugary drinks can't fully replace water. Coffee and tea have diuretic effects and may worsen dehydration.
Results and Gains
After a month of adjustment, my body changed significantly. Not only did weight start dropping, but my overall mental state improved.
Previously, I often felt drowsy in the afternoon, but with regular habits and balanced nutrition, my work efficiency actually increased. I also noticed better skin condition, probably due to adequate hydration and nutrition.
Beyond physical changes, my lifestyle transformed significantly. Now I plan weekly meals, spend weekends preparing ingredients, and this regular rhythm makes life feel more fulfilling and organized. I've started enjoying cooking, trying new methods, making eating healthier and life more interesting.
Most excitingly, my troubling health indicators improved. Blood lipids normalized, vitamin D deficiency resolved, and even mild fatty liver improved. These changes strengthened my determination to maintain healthy eating.
During this process, I developed a recording habit. I document daily food intake, including ingredients, portions, and cooking methods. This helps monitor nutritional intake and identify areas needing adjustment.
New Challenges
Of course, healthy eating alone isn't enough. Exercise is also very important. WHO recommends adults get at least 150 minutes of moderate-intensity exercise weekly. I'll research this topic more and share with you next time.
While practicing healthy eating, I've discovered new challenges. Like maintaining food quality during busy work periods; making relatively healthy choices with limited options while traveling; balancing enjoyment and health during holiday gatherings. These issues need continued exploration and solutions.
Additionally, I realized everyone's constitution and needs differ. The same diet plan might work great for some but not others. Therefore, while pursuing healthy eating, we must listen to our bodies and find what works best for us.
Have you tried changing your eating habits? What difficulties did you face? How did you overcome them? Please share your experiences in the comments.
