Preface

Today I'd like to share a topic that I'm particularly interested in lately: how to eat healthily in a scientific way. Like me, you probably struggle with "what to eat" every day. As someone who has been troubled by weight loss and health issues since childhood, I deeply understand this pain. After years of exploration and practice, I've finally found some particularly useful tips that I'd like to share with you today.

Before diving into the details, I want to explain why more and more young people are becoming interested in healthy eating. With the accelerating pace of life, the prevalence of fast food culture, and the popularity of food delivery platforms, our eating habits are quietly changing. Many people casually handle breakfast, eat fast food for lunch, and order takeout for dinner. This eating pattern can have a significant impact on health in the long run.

Especially for us post-90s generation, who are in our career growth period with high work pressure and fast-paced life, it's easy to neglect dietary health. However, if we don't adjust our eating habits in time, it will be too late when health problems arise. Therefore, I believe now is the best time to start focusing on healthy eating.

The Staple Food Revolution

When it comes to eating, many people's first reaction is to "eat less staple food." But this view is particularly one-sided. From my experience, choosing the right type of staple food is much more important than simply reducing it.

Whole wheat pasta, brown rice, and unpeeled potatoes - these high-fiber staples are what we should choose. They not only make you feel full but also less likely to gain weight. I particularly like replacing white rice with brown rice, and although it took some getting used to at first, I now prefer brown rice's chewy texture.

When choosing staple foods, we need to pay attention to several aspects. First is the quality of the staple food, which should be purchased through regular channels. For example, when buying brown rice, pay attention to the production date and shelf life, and preferably choose vacuum-packed ones to ensure the freshness of the rice grains. Second is the storage method - brown rice and whole wheat flour are prone to moisture, so they should be stored in a cool, dry place, preferably in airtight containers.

There are also many things to note when cooking staple foods. For example, when cooking brown rice, it's best to soak it in warm water for 30 minutes first, which can shorten the cooking time and make the rice grains softer. When cooking whole wheat pasta, pay attention to controlling the heat - it needs to cook slightly longer than regular pasta but shouldn't be too soft, maintaining an "al dente" texture.

However, I should remind you of one thing: pay special attention to controlling oil usage when cooking these staple foods. Sometimes it's not the calories in the staple food itself that are high, but the amount of oil we add. For instance, many people like to use a lot of oil when making fried rice, believing it will make the rice grains more distinct and taste better. Actually, with the right technique, you can make delicious fried rice with just a small amount of oil.

Besides traditional staple foods, we can try some new alternatives. For example, quinoa, a grain crop from South America, is not only rich in protein but also contains various vitamins and minerals. There's also oats - although many people consider it a breakfast cereal, it's actually a good staple food choice, especially suitable for those wanting to lose weight.

The distribution of staple foods throughout the day is also important. Many people are afraid to eat staple foods at night for fear of gaining weight. This thinking is incorrect - the key is to control the amount and timing. You can eat some whole grain staples for dinner, but be sure to finish eating two to three hours before bedtime. This way, it won't affect sleep or lead to malnutrition.

The Magic of Fruits and Vegetables

When it comes to healthy eating, fruits and vegetables are essential. But what does "five servings a day" mean? This question puzzled me for a long time. Later, I figured out a simple calculation method: one fruit for breakfast, two servings of vegetables for lunch, and two servings of vegetables for dinner - that's about right.

When choosing vegetables, pay attention to nutritional balance. Dark-colored vegetables like spinach, broccoli, and carrots are rich in vitamins and minerals and should be eaten daily. Light-colored vegetables like cabbage and lettuce, although relatively lower in nutritional value, are rich in dietary fiber and are also indispensable.

The choice of fruits is also important. Many people think sweeter fruits are better, but that's not the case. Overly sweet fruits often have high sugar content, and excessive consumption can be unhealthy. It's recommended to choose moderately sweet fruits like apples, pears, and citrus fruits. Also, choose different fruits according to the season - this ensures freshness and more affordable prices.

I've found that many people think fresh produce is inconvenient to store, but frozen and canned options work too. I now keep frozen peas and corn kernels in my freezer, ready to add some green to meals anytime. However, when buying frozen vegetables, be sure to choose reputable brands and preferably individually packaged portions to avoid repeated thawing.

When cooking vegetables, be mindful of preserving nutrients. Many people like to cook vegetables until very soft, but this actually loses a lot of nutrients. It's recommended to use quick stir-frying or steaming methods, keeping cooking time short to maintain both crispness and maximum nutrition.

The timing of fruit consumption is also important. Many people like to eat fruit after meals, thinking it aids digestion. This practice isn't actually scientific. The best time to eat fruit is before meals or between meals - this not only allows better nutrient absorption but also helps control appetite.

To maximize the benefits of fruits and vegetables, we need to pay attention to consumption methods. For example, some vitamins are fat-soluble and need to be consumed with fats for better absorption. So when cooking vegetables like broccoli and spinach, you can add a moderate amount of oil. However, be careful not to use too much oil, as this will increase calorie intake.

Precise Nutrition

Modern people generally lack Vitamin D and B vitamins. I often felt fatigued myself until hospital tests revealed severe Vitamin D deficiency. If you're like me, an indoor person who doesn't get much sun, consider supplementing with Vitamin D. However, remember to follow medical advice, as excessive supplementation can have side effects.

Vitamin D supplementation needs special attention. Although it can be obtained through sunlight, modern lifestyles often result in insufficient sun exposure. Even when getting sun exposure, timing and method matter. The best time for sun exposure is between 10 AM and 3 PM, for 15-30 minutes, exposing arms and legs. If you really can't get enough sunlight, vitamin D supplements can be taken under medical guidance.

B vitamin supplementation is also important. B vitamins include several types, each with specific functions. For example, B1 helps with carbohydrate metabolism, B2 aids protein metabolism, and B12 is important for blood formation. In daily diet, eat more foods rich in B vitamins, such as whole grains, lean meat, eggs, and legumes.

Besides vitamins, modern people generally lack minerals. For calcium, many people think drinking milk is enough, but this view is one-sided. First, calcium absorption requires vitamin D, so even if you drink a lot of milk, calcium can't be well absorbed if vitamin D is insufficient. Second, many foods besides milk are rich in calcium, such as soy products and dark green vegetables.

Iron supplementation also needs attention. Women especially are more prone to iron deficiency due to physiological characteristics. When supplementing iron, choose forms that are easily absorbed by the body. Iron from animal foods is more easily absorbed, so you can eat some lean meat. Also, vitamin C promotes iron absorption, so you can pair iron-rich foods with vitamin C-rich foods like citrus fruits.

Protein intake is also an important topic. Many people think eating more equals sufficient protein, but that's not the case. Protein intake isn't just about quantity but quality. Quality protein mainly comes from lean meat, fish, eggs, and legumes. Daily protein intake should be calculated based on individual body weight, generally recommended at 1-1.5 grams per kilogram of body weight.

During nutrition supplementation, be especially careful to avoid excess. Many people think more nutritional supplements are better, but this is incorrect. Excessive supplementation of certain nutrients not only won't bring additional benefits but may burden the body. Therefore, before taking any supplements, it's best to get a comprehensive nutritional assessment and supplement under professional medical guidance.

Salt Control

This might surprise many people: our daily salt intake shouldn't exceed 6 grams. Sounds simple, but it's actually very difficult in practice. Many snacks and processed foods contain "hidden salt."

I experienced this myself: even though I thought I wasn't eating salty food, my blood pressure was still high. After careful study, I discovered that just the salty soy milk and salted duck egg at breakfast exceeded the limit. So I suggest you do like I did - record your diet for a week, and you might be shocked.

Many foods in our daily diet contain hidden salt. For example, bread doesn't taste salty but actually contains quite a bit of salt. Various sauces and condiments, like soy sauce and oyster sauce, are also major sources of salt. So be especially careful when using these condiments, preferably measuring them precisely.

Reducing salt intake doesn't mean food has to be bland. We can enhance flavor through other means. For example, using various natural spices like pepper, star anise, and cinnamon can add unique flavors. Fresh herbs like basil, mint, and cilantro can also add flavor while providing additional nutrition.

Controlling salt intake is more difficult when dining out. We can't know exactly how much salt restaurants use. In these cases, we can adopt strategies like requesting less salt or choosing lighter dishes. If you can't avoid salty food, adjust other meals that day to reduce salt intake accordingly.

Some people say those who exercise a lot need to supplement salt. This has some truth but depends on the situation. If engaging in intense exercise, you might need some salt to maintain electrolyte balance. But for ordinary people, salt from regular diet is sufficient without extra supplementation.

When choosing ingredients, also pay attention to their natural salt content. For example, seafood naturally contains more salt, so use less seasoning when cooking it. Some processed foods like ham and sausages also contain lots of salt, so it's best to eat less or avoid them.

The Art of Drinking Water

When discussing dietary health, we can't ignore the topic of drinking water. Eight glasses of water daily sounds like a lot, but it's actually not hard to achieve. My trick is: use a graduated water bottle and drink at scheduled times. For example, my bottle is 500ml - I set a small goal to drink two bottles in the morning, two in the afternoon, and two in the evening, easily reaching the target.

Many people aren't used to drinking plain water, finding it tasteless. Actually, we can make drinking water more interesting through various methods. For example, adding a slice of lemon or mint leaf not only adds a subtle flavor but also provides vitamins. Or you can drink light tea, which both quenches thirst and provides beneficial substances.

Timing of water consumption is also important. Many people habit of drinking lots of water at once actually increases kidney burden. The correct approach is to drink small amounts frequently, maintaining an even drinking rhythm. Especially during exercise, remember to hydrate appropriately before, during, and after.

Water temperature choice also matters. Many people like ice water, especially after exercise or in hot weather. Actually, this isn't good as ice water stimulates the stomach and affects digestion. It's best to drink warm or room temperature water, which is more easily absorbed by the body.

When choosing water types, also pay attention. There are many kinds of drinking water available now, like purified water, mineral water, and soda water. For daily drinking, regular purified or mineral water is sufficient. However, choose products from reputable manufacturers and regularly change water sources to avoid drinking the same type long-term.

New Knowledge About Weight

Regarding weight management, many people think daily weighing causes anxiety. But I've found that weighing at the same time daily actually helps you better understand your body condition. For example, I weigh myself every morning after waking up, which helps me notice weight trends and adjust diet timely.

Weight management isn't just about the number on the scale but also about body composition. Many smart scales now measure body fat percentage, muscle mass, and other indicators, helping us understand our body condition more comprehensively. For example, some people's weight doesn't change but their body fat percentage decreases, indicating positive body composition changes.

During weight control, be especially careful to avoid extreme weight loss methods. Some people use dieting or intense exercise for quick weight loss, which is not only harmful but also won't maintain results long-term. Healthy weight loss should be gradual, not exceeding 0.5-1 kg per week.

Weight management also requires attention to mental health. Many people overfocus on weight, even developing anxiety. Actually, weight fluctuates with many factors like diet, exercise, sleep, and mood. So don't worry too much about short-term weight changes, focus on long-term trends.

Eating habits greatly affect weight management. Many people like eating snacks at night, which easily leads to weight gain. It's recommended not to eat after 8 PM - if hungry, drink some warm water or eat low-calorie fruits.

Exercise Pairing

150 minutes of exercise weekly sounds scary, but it can be spread out. My suggestion is: walk for half an hour after work on weekdays, add some intensity on weekends like playing sports or swimming, and you'll easily reach the target.

Choose exercise types based on personal conditions. If just starting to exercise, begin with walking and gradually increase intensity. After your body adapts, try more intense exercises like running or swimming. However, note that any exercise should be progressive - don't start too intensely.

Exercise timing is also important. Many people like exercising at night, but this might affect sleep. It's best to exercise in the afternoon or early evening when it's not too hot and won't affect rest. If you can only exercise at night, control the intensity and leave enough rest time before sleep.

Exercise equipment choice also matters. Especially shoes - must choose suitable ones, as ill-fitting shoes can cause exercise injuries. Choose breathable exercise clothing for comfort. Also, prepare some basic exercise equipment like towels and water bottles.

Pre-exercise preparation and post-exercise relaxation are both important. Before exercise, warm up with simple stretches to gradually enter exercise state. After exercise, do some relaxation exercises to help body recovery and prevent exercise injuries.

Conclusion

Healthy eating isn't really difficult - the key is finding what works for you. Have you noticed that many principles aren't complicated? The important thing is persistence. I'm particularly curious - do you have any unique healthy eating tips? Welcome to share in the comments.

Finally, a message for everyone: healthy eating isn't a restriction but a lifestyle choice. Let's encourage each other and progress together on the path to health.

To establish a healthy lifestyle, we need to approach from multiple aspects. Balanced diet, moderate exercise, regular schedule, and peaceful mindset. These seemingly simple things might be difficult to do, but if we persist, we'll definitely see changes.

Everyone's physical condition and lifestyle habits are different, so don't blindly copy others' methods. Make a health plan suitable for your actual situation. During this process, you may encounter various difficulties and setbacks, but with patience and perseverance, you can definitely achieve your health goals.

Let's work together, pursue health in a scientific way, and make life better!