Recently while browsing RED and TikTok, I've noticed everyone discussing nutrition and health topics like "high blood pressure, high blood sugar, and high cholesterol," "acidic constitution," and "stomach care" dominating the feeds. As a food lover who has always enjoyed eating and drinking, I started to seriously study the science of nutritional pairing. After this period of in-depth learning and personal practice, I discovered that nutritional pairing isn't as mysterious as the internet makes it seem. Today I'll share my insights - I believe after reading this, you'll also be able to easily master the secrets of nutritional pairing.
To be honest, I used to get overwhelmed when hearing about carbs, because many fitness influencers say carbs are the culprit behind weight gain. But later I learned that the key is in choosing what kind of carbs to eat and when to eat them. Quality carbohydrates not only won't make you gain weight but can help you maintain a healthy weight.
For example, take rice - brown rice and white rice have completely different nutritional values. Brown rice retains the bran and germ layers of the grain and is rich in dietary fiber, vitamins, and minerals. Every 100g of brown rice contains 2.8g of dietary fiber, 2.5 times that of white rice. Moreover, brown rice has a lower glycemic index than white rice, helping you feel fuller for longer.
When I first started eating brown rice, I found it hard to adjust - the texture felt rough and it required more chewing effort. But I discovered a trick: you can mix brown and white rice in a 7:3 ratio and gradually transition to all brown rice. Now I've completely fallen in love with brown rice's chewy texture and subtle nutty aroma.
Besides staple foods, whole grains include oats, quinoa, and millet. I especially recommend oats, particularly old-fashioned oats rather than instant ones. Every morning, I prepare a bowl of oats with nuts and fruits - it's both delicious and nutritious. The beta-glucan in oats can help lower cholesterol, which is especially beneficial for cardiovascular health.
Regarding vegetables and fruits, many people know they should eat more but are unsure about how to do it properly. There's actually a simple principle: eat 5-10 servings of different colored produce daily. Why emphasize color? Because different colored fruits and vegetables contain different nutrients:
Red tomatoes and strawberries are rich in lycopene, which is antioxidant; Green spinach and broccoli are rich in folic acid and iron; Orange carrots and pumpkins are rich in beta-carotene; Purple eggplants and blueberries are rich in anthocyanins; White mushrooms and garlic are rich in selenium.
I call this the "rainbow diet method," and I deliberately choose different colored produce when shopping. For convenience, I divide my refrigerator into zones: top shelf for leafy greens, middle shelf for colorful produce, bottom shelf for root vegetables. This way, I can easily see what colors I'm missing when I open the fridge.
It's also important to choose seasonal fruits. For example, eat more watermelon and melons with high water content in summer, and more citrus fruits and apples that store well in winter. Seasonal fruits are not only fresh and affordable but also have higher nutritional value.
When it comes to protein, many people's first thought is chicken breast. Yes, lean meat is indeed an important source of quality protein, but many other foods are also rich in protein. For example, legumes, fish, and eggs are all excellent choices.
I particularly want to mention fish because modern people generally lack omega-3 fatty acids, and deep-sea fish are the best source of omega-3s. Deep-sea fish like salmon, tuna, and mackerel not only contain quality protein but are also rich in DHA and EPA, which are especially beneficial for brain development and cardiovascular health.
But many people find fish difficult to prepare and worry about fishy smells. Actually, there are many simple cooking methods: you can use lemon or ginger to remove the fishy smell, or make sashimi or grilled fish. If you don't have time to prepare fresh fish, canned sardines are also a good choice. Sardines not only contain rich omega-3s but also calcium since you can eat the bones.
As for legumes, I most recommend edamame and soybeans. Edamame are immature soybeans with a sweet taste and high protein content of 11%. You can buy frozen edamame to cook as a snack whenever you want. Soybeans can be made into soy milk, tofu, and bean sprouts. Growing your own bean sprouts at home is very simple and safer than buying them from the supermarket.
Protein intake amount is also important. Research shows that it's appropriate for 10-35% of daily total calories to come from protein. For each meal, you can use your palm as a measure: one serving of protein is about the size of your palm.
Regarding fat, many people think they should eat less. Actually, healthy fats are very important for the body - the key is choosing good fat sources. Olive oil, nuts, and avocados all contain healthy unsaturated fatty acids. I eat a handful of nuts every day but be careful with portion control since nuts are relatively high in calories.
To develop healthy eating habits, the most important thing is to have a plan. I've developed a habit of meal planning every Sunday. How do I do it?
First, I check what ingredients are left in the refrigerator and make a shopping list of what I need. I plan my three daily meals based on my work schedule for the week. For example, if I know I'll be working overtime one day, I prepare some easily portable healthy snacks to avoid buying junk food when hungry.
Then comes bulk shopping and ingredient preparation. I portion out fruits and place them where they're visible in the refrigerator. I also wash and cut vegetables in advance, making it very convenient when cooking. Meat is portioned and frozen, ready to thaw when needed.
Snacks should also be prepared in advance. I portion nuts into small bags to take one serving daily. I also prepare some ready-to-eat healthy snacks like sugar-free yogurt, boiled eggs, and instant oatmeal. This way, when hungry, I won't buy high-calorie snacks like chips and cookies.
Developing good eating habits takes time, but everything becomes easier with the right method. I think the most important thing is to progress gradually and not change too much at once.
First is controlling portion sizes. Many people say to eat smaller portions more frequently, but how do you judge portions? Actually, you can use your hand to measure:
One serving of protein ≈ size of your palm One serving of carbohydrates ≈ size of your closed fist One serving of vegetables ≈ two palms One serving of fruit ≈ one fist One serving of nuts ≈ one palm
This measurement method is very convenient, and since hand size generally corresponds to body size, it's relatively accurate.
Second is paying attention to eating rhythm. I've developed a habit of eating at fixed times and portions, having meals at roughly the same time every day. This not only helps the body better absorb nutrients but also prevents overeating.
It's particularly important to chew slowly and thoroughly. I used to eat very quickly, often finishing a meal in 10 minutes. Later I learned this not only leads to poor digestion but also affects nutrient absorption. Now I deliberately slow down, chewing each bite 20-30 times before swallowing. It might feel very slow at first, but once you get used to it, you'll find eating becomes more enjoyable and it's easier to feel satisfied.
Hydration is also important. I keep a large water bottle on my desk and drink a cup every hour of work. This not only maintains adequate hydration but also reminds me to get up and move around occasionally. However, try not to drink too much water within half an hour before or after meals to avoid affecting digestion.
Regarding micronutrients, calcium and vitamin D are the most commonly deficient. Many people think drinking milk is the only way to get calcium, but many foods are rich in calcium. For example:
Dark green vegetables: Chinese flowering cabbage, Chinese kale, broccoli, etc. Soy products: tofu, dried tofu, soy milk Small dried fish: dried shrimp, sardines, etc. Nuts: almonds, sesame seeds, etc.
As for vitamin D, the best way to supplement it is through sunlight exposure. But modern people often stay indoors, making it difficult to get enough sun exposure. My suggestion is to find time to walk outside every day, even if it's just 10 minutes in the sun during lunch break.
Probiotics are also commonly lacking in modern people. Gut flora is particularly important for our health, affecting not only digestion and absorption but also immunity and mood. There are many ways to supplement probiotics:
Fermented foods: kimchi, sauerkraut, pickled vegetables Dairy products: yogurt, cultured milk, kefir Soy products: natto, fermented tofu
Every morning I eat sugar-free yogurt with a handful of mixed nuts, which provides probiotics along with quality protein and healthy fats.
After saying all this, the core of healthy eating is really about balance and moderation. Don't be misled by online claims about "quick weight loss" or "detox beauty," and don't pursue so-called "perfect diet." Finding what works for you and sticking to it is most important.
Changing eating habits is a long process - don't expect immediate results. Start with the simplest changes, like eating one more serving of vegetables today or drinking one less soda tomorrow. Take it slow, improve a little each day, and you'll find the process is actually very interesting and rewarding.
Start by preparing a healthy dinner today, and feel free to share your healthy eating tips in the comments!
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