Opening Words

Many friends have been asking me about healthy eating lately. Truthfully, in this era of food delivery services, eating healthily is not easy. With fast-paced lives and high work pressure, many people have to rely on takeout for their meals. Takeout food often contains excessive oil and salt, and lacks balanced nutrition. Even when cooking at home, many people opt for semi-prepared or instant foods for convenience. These eating habits, over time, not only affect body shape but also harm physical health.

Don't worry though, today I'll share some particularly practical dietary advice that lets you enjoy food while taking care of your health. These suggestions come from my years of experience working in nutrition and helping numerous clients improve their eating habits. They're simple to follow, don't require strict restrictions, and won't create too much dietary pressure.

Carbohydrate Choices

When it comes to healthy eating, many people's first thought is "eat fewer carbs." But this idea isn't entirely correct. Carbohydrates should make up more than one-third of our daily diet - the key is choosing the right types. Carbohydrates are an important energy source for the body, providing essential glucose for the brain and muscles. Completely eliminating carbs not only affects work and study efficiency but can also lead to various physical discomfort symptoms.

I remember my friend Xiao Mei used to think eating carbs would make her gain weight, but after cutting out carbs, she actually got hungrier and her work efficiency decreased. She often felt dizzy and weak, had difficulty concentrating, and became irritable. These symptoms were actually related to insufficient carbohydrate intake. Later, following my advice, she started choosing whole grain foods instead of refined starches, like brown rice instead of white rice, and whole wheat bread instead of white bread. As a result, not only did her satiety improve, but her weight gradually decreased. Her mental state also improved significantly, and her work efficiency notably increased.

When choosing carbohydrate foods, we should prioritize whole grains because they contain abundant dietary fiber and B vitamins. Dietary fiber can delay gastric emptying, providing longer-lasting satiety while promoting intestinal health. B vitamins play important roles in the nervous system and energy metabolism. In contrast, refined carbs like white bread and white rice lose most of their nutrients during processing, leaving only pure starch, which can cause rapid blood sugar spikes followed by quick drops, triggering hunger.

Specifically, quality carbohydrate foods we can choose include: brown rice, oats, quinoa, sweet potatoes, and potatoes. These foods not only provide sustained energy but also contain various vitamins and minerals. Sweet potatoes and potatoes, in particular, are often misunderstood as high-calorie foods, but their energy density is actually not high, and their nutritional value is very high.

When consuming carbs, portion control is also important. Generally, the carbohydrate portion for each meal can be referenced to the size of your palm - about one palm-sized portion is appropriate. Also, it's better to eat more carbs during breakfast and lunch when physical activity is higher, and reduce the amount at dinner.

Balanced Nutrition

Speaking of balanced nutrition, the simplest method is the "one bowl nutrition" approach. Imagine your bowl: half vegetables and fruits, one-quarter whole grains, and the remaining quarter quality protein. This combination basically meets all the body's nutritional needs. This method is practical because it's visually simple, easy to implement, and doesn't require complex calculations.

Vegetables and fruits are important sources of vitamins, minerals, and antioxidants. Different colored produce contains different nutrients, so we should aim for a "rainbow" of colors. Green vegetables like choy sum and spinach are rich in folic acid and iron; red tomatoes and carrots are rich in carotene; purple eggplants and purple cabbage are rich in anthocyanins. The same applies to fruits - yellow bananas are high in potassium, maintaining electrolyte balance; oranges are rich in vitamin C, helping boost immunity; blueberries contain anthocyanins beneficial for eyes and brain.

I recommend eating at least 5 servings of fruits and vegetables daily. Sounds like a lot? It's actually not difficult. Add a banana to your oatmeal for breakfast, have a salad for lunch, stir-fry two vegetables for dinner, plus fruit as snacks, and you've easily met the goal. One serving is approximately: one small bowl of cooked vegetables (about 100g), two small bowls of raw vegetables, or one medium-sized fruit.

When choosing proteins, priority should be given to quality proteins. Fish, poultry, eggs, and lean meat are all good choices. Fish is rich in omega-3 fatty acids, beneficial for cardiovascular and brain health; poultry is low in fat and easily digestible; eggs are called "complete protein" with very balanced amino acid composition. Soy products are also good protein sources, especially suitable for vegetarians. Daily protein intake is recommended at 1-1.5g/kg body weight, with more active individuals potentially needing more.

Besides major nutrients, we need to pay attention to micronutrient intake. For calcium, adults need 800-1000mg daily. Beyond milk and dairy products, soy products and dark green vegetables are also rich in calcium. Iron intake is also important, especially for women. Iron from animal sources is more easily absorbed by the body; if from plant sources, it's best consumed with vitamin C to increase absorption rate.

Salt and Sugar Control

The biggest dietary issue for modern people is excessive salt and sugar intake. Adults should not consume more than 6g of salt daily. Do you know what this means? One package of instant noodles contains nearly 4g of salt. Excessive salt intake increases the risk of hypertension and can lead to cardiovascular disease over time. However, many people are accustomed to strong flavors, and suddenly reducing salt might make food taste bland. In such cases, you can add flavor through herbs, vinegar, lemon juice, and other seasonings.

The sugar problem is equally serious. The World Health Organization recommends that added sugar intake should not exceed 10% of daily total energy - based on a 2000-calorie requirement, added sugar should not exceed 50g. However, in reality, many people's sugar intake far exceeds this value. I remember I used to love milk tea and would have one cup almost daily. Until one day when I calculated that one cup of milk tea contained sugar equivalent to 8 sugar cubes. Since then, I switched to unsweetened tea, only occasionally choosing reduced-sugar milk tea when craving it.

Excessive sugar intake not only leads to obesity but also increases the risk of diabetes and cardiovascular diseases. Moreover, sugar stimulates dopamine secretion, creating pleasure that can lead to dependency. Quitting sugar isn't easy, but it can be done gradually. Start by reducing sugary drinks, then slowly adjust the sweetness of other foods. Over time, you'll find your need for sweetness decreasing.

Besides added sugar, we need to watch out for hidden sugars. Many processed foods contain added sugar, such as yogurt, juice, and breakfast cereals. When buying these foods, check the nutrition label. If sugar, sucrose, or glucose appears among the first few ingredients, it indicates the food has a high sugar content.

Another important aspect of controlling salt and sugar is eating fewer processed foods. Processed foods usually contain large amounts of salt and sugar, plus various food additives. Fresh ingredients are not only healthier but also allow better control over seasoning. When cooking at home, try using natural seasonings like ginger, garlic, and cilantro, which add flavor without excessive salt.

Eating Habits

Many people ask me: "Why am I gaining weight when I don't eat much?" The problem often lies in eating habits. Research shows that recommended daily calorie intake is about 2000 calories for women and 2500 for men. However, one fried chicken meal can exceed 1000 calories. Moreover, many people lack basic knowledge about food calories and may unknowingly consume excess calories.

Developing good eating habits requires a multi-faceted approach. First is eating speed - many people eat quickly due to busy schedules. This not only leads to poor digestion but can cause overeating. The brain takes about 20 minutes to register fullness, so eating too fast can lead to overeating before feeling satisfied. It's recommended to chew slowly, with 20-30 chews per bite. This aids digestion and helps better recognize satiety.

Second is regular timing and portions. Irregular eating habits disrupt the body's metabolic rhythm. Some people barely eat breakfast, have little lunch, then tend to overeat at dinner. Even if total calories don't exceed limits, this can lead to weight gain. Develop regular eating habits - have a good breakfast, satisfying lunch, and light dinner. Try to eat at fixed times to establish good biological rhythms.

Third is the eating environment. Many people habitually use phones while eating or snack while working. This diverts attention from eating itself, making it easier to overeat. Create a quiet environment for meals, focus on the food, and appreciate its taste and texture. This helps control portions and increases eating satisfaction.

I especially recommend keeping a food diary. It doesn't need to be complicated - phone photos work fine. This helps understand your eating patterns and identify problems early. One of my students discovered their excessive snacking this way, and their weight naturally decreased after adjusting. Recording food intake can also reveal poor eating habits, like emotional eating patterns. Many people unconsciously eat to cope with stress or negative emotions. Through recording, we can better recognize these issues and improve them specifically.

Changing eating habits takes time and patience. Don't expect immediate results; make gradual changes. Start with one small habit, like drinking eight glasses of water daily or adding an extra serving of vegetables to each meal. Once that habit is established, move on to the next. Though slow, this approach is easier to maintain and more lasting.

Also, consider psychological health in eating. Some people pursue "perfect eating" so intensely they develop anxiety about food. Healthy eating should be relaxed and natural, with occasional indulgences being acceptable. The key is maintaining overall balance rather than seeking perfection in every meal.

Concluding Thoughts

After all this, don't you think healthy eating isn't as difficult as imagined? The key is establishing correct understanding and good habits. Remember, healthy eating isn't a short-term behavior but a lifestyle. It affects not just our body shape but overall health and quality of life.

Healthy eating requires basic food knowledge - knowing which foods benefit the body and which should be limited. But more importantly, it requires developing a healthy eating mindset. Don't view healthy eating as a restriction or burden, but as an investment in self-care.

While practicing healthy eating, learn to listen to your body. Everyone's constitution and needs differ, and finding the most suitable eating style requires continuous experimentation and adjustment. Maintain flexibility and avoid being too rigid. It's okay to relax occasionally during special occasions or holidays, as long as you return to normal habits afterward.

One final tip: don't rush changing eating habits. Focus on improving one small habit each week - it's easier to maintain. For example, focus on increasing fruit and vegetable intake the first week, water intake the second week, reducing salt intake the third week, and so on. These changes may seem small but accumulate to significant effects.

Healthy eating is a lifelong learning process, requiring continuous knowledge updates and habit adjustments. But with the right attitude and sustained action, we can achieve expected results. What do you think about these suggestions? Feel free to share your thoughts and experiences in the comments. Through mutual exchange and learning, we can all find the most suitable healthy eating approach for ourselves.