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Today I want to discuss scientific eating habits with everyone. As a nutritionist, I'm often asked by friends: "Why can't I control my binge eating?" "How can I eat healthily without starving?" Actually, scientific eating isn't that complicated - the key is finding the right approach. In my six years as a nutritionist, I've encountered all kinds of people seeking help - some wanting to lose weight, others to gain weight, and some simply wanting to improve their eating habits. Through observation and research, I've noticed many people share common misconceptions about diet. For instance, some think being hungry equals healthy eating, while others believe the blander the food, the better - these are incorrect understandings. The core of scientific eating lies in nutritional balance and finding an eating style that suits you.
Carbohydrate Choices
When discussing diet, we must address the evergreen topic of carbohydrates. Many people think they should completely eliminate carbs when trying to lose weight, which is quite wrong. Did you know? Our bodies really need quality carbohydrates. Carbohydrates are a crucial energy source for the human body, accounting for 50-65% of daily energy needs. Completely cutting out carbs can lead to fatigue, difficulty concentrating, and metabolic disorders.
What are quality carbohydrates? Things like whole wheat bread, brown rice, and unpeeled potatoes. These not only contain abundant dietary fiber but also help maintain satiety. I personally love substituting white rice with brown rice - though it took some getting used to, I've now completely fallen in love with this whole grain texture. Besides these common options, oats, sweet potatoes, and corn are also excellent carbohydrate sources. Oats are rich in β-glucans that help lower cholesterol; sweet potatoes contain abundant carotene beneficial for eye health; corn fiber promotes intestinal movement.
When choosing carbohydrate foods, I suggest paying attention to the glycemic index (GI value). Lower GI values mean slower blood sugar increases and less dramatic insulin fluctuations. For example, white rice has a GI value above 70, while brown rice is only around 50. Choosing low-GI carbohydrates helps control weight and prevent chronic diseases like diabetes.
Many ask me: "Why do carbs make me gain weight?" The issue isn't carbohydrates themselves, but how they're consumed and combined. Eating carbs alone can cause rapid blood sugar increases, but when paired with appropriate amounts of protein, dietary fiber, and healthy fats, the overall glycemic index of the meal is reduced. For instance, a bowl of white rice with stir-fried vegetables and a piece of pan-fried fish makes a nutritionally balanced combination.
Protein Supplementation
Many people know they should eat more protein but aren't sure how. Actually, you should include protein foods in every meal. Here's a tip: when choosing lean meat, always remove visible white fat. Protein is an essential nutrient for the body - it's not only a crucial component of muscles, skin, hair, and other tissues but also participates in immune system function, helping produce antibodies.
Daily protein intake should be calculated based on individual body weight. Generally, it's recommended to consume 1-1.5 grams of protein per kilogram of body weight. For example, a 60-kilogram adult needs 60-90 grams of protein daily. This might seem like a lot, but it's actually not hard to achieve. One egg contains 6-7 grams of protein, 100 grams of lean meat contains 20-25 grams, and 100 grams of fish contains 15-20 grams.
Protein sources are also important. Both animal and plant proteins have their unique nutritional values. Animal proteins (like meat, fish, eggs, dairy) have amino acid compositions closer to human needs and are easily absorbed. Plant proteins (like legumes, nuts) might be incomplete in amino acids individually but can complement each other through proper combinations. For example, soy products are high in lysine while grains are high in methionine - eating them together provides more complete amino acids.
When choosing protein foods, variety is important. While red meat is a good protein source, it shouldn't be consumed excessively. It's recommended to eat red meat no more than 3 times per week, about 100 grams each time. Choose more fish, poultry, eggs, and other animal proteins, as well as legumes and nuts for plant proteins.
It's worth noting that active individuals need more protein. If you regularly do strength training, protein intake can increase to 1.6-2 grams per kilogram of body weight. However, this doesn't mean you need to consume large amounts of protein powder - daily diet can fully meet these needs.
Vitamin Intake
When it comes to vitamins, many people's first thought is supplements. But did you know? The best vitamins come from daily diet. You should eat at least 5 servings of fruits and vegetables daily. What counts as a "serving"? For example, one apple is a serving, as is a bowl of lettuce. Remember, the more variety in fruits and vegetables, the better, as different produce contains different vitamins and minerals.
Dark-colored vegetables typically have higher nutritional value. For instance, spinach is rich in folate and iron, broccoli is packed with vitamin C and antioxidants, and carrots contain beta-carotene that converts to vitamin A. The same goes for fruits - oranges and kiwis are rich in vitamin C, bananas are high in potassium, and dark fruits like blueberries and grapes are rich in anthocyanins.
Pay attention to cooking methods for vegetables. Many vitamins are heat-sensitive, and overcooking destroys their nutritional value. Quick stir-frying or boiling is recommended, and cooking time should be limited. If possible, eat some raw vegetables and fruits daily to maximize vitamin retention.
Vitamin D is special because it's mainly synthesized through skin exposure to sunlight. Modern lifestyles have led to widespread vitamin D deficiency. Besides appropriate sun exposure, you can eat foods rich in vitamin D, like fish, egg yolks, and mushrooms.
Regarding supplements, my advice is: if your diet is diverse and balanced, you generally don't need additional vitamin supplements. However, during special periods (like pregnancy, breastfeeding) or with special needs (like vegetarians), you might need certain vitamin supplements under medical or nutritionist guidance.
Salt, Sugar, and Oil Management
This is a crucial topic. Modern people's biggest dietary issue is excessive intake of salt, sugar, and oil. Let me break it down: daily salt intake shouldn't exceed 6 grams. To put this in perspective, one tablespoon of soy sauce contains about 1 gram of salt. Shocking, right? Excessive salt intake increases the risk of hypertension and cardiovascular diseases. Many people think they don't add much salt, yet their intake exceeds recommendations. This is because many processed foods contain "hidden salt." Foods like bread, ham, and instant noodles are high in salt content.
Sugar is equally concerning. The World Health Organization recommends limiting added sugar intake to 10% of total daily energy. For an adult consuming 2000 calories daily, added sugar shouldn't exceed 50 grams. However, a single sugary drink might contain 30-40 grams of sugar. Long-term excessive sugar intake not only leads to obesity but also increases the risk of diabetes and cardiovascular diseases.
Oil choice is also important. We should choose plant oils containing unsaturated fatty acids, like olive oil and tea seed oil. These oils not only help maintain cardiovascular health but also aid in absorbing fat-soluble vitamins. However, even healthy oils should be consumed moderately. Daily oil intake should be controlled to about 25-30 grams.
In practice, you can control salt, sugar, and oil intake through these methods:
- Use natural seasonings like ginger, garlic, and cilantro instead of salt when cooking.
- Eat less processed food and more fresh ingredients.
- Develop a taste for lighter flavors, gradually reducing seasoning.
- Replace desserts with fruits to satisfy sweet cravings.
- Use low-oil cooking methods like steaming, boiling, and baking.
Exercise Recommendations
After discussing eating, let's talk about exercise. You should exercise at least 150 minutes weekly - this might sound intimidating, but it's just 30 minutes daily. You can choose walking, swimming, or square dancing - any activity you enjoy works. Exercise not only helps control weight but also improves cardiopulmonary function, strengthens immunity, and positively impacts mental health.
Exercise intensity choice is important. Beginners shouldn't start with high-intensity workouts, as this can lead to injury or negative emotions. Start with light exercise like walking, jogging, or yoga, then gradually increase intensity as your body adapts. A simple way to judge appropriate intensity: you should be able to talk normally while exercising, but feel slightly out of breath.
Exercise timing matters too. Don't exercise immediately after meals - wait 1-2 hours. Morning fasting exercise is okay, but keep it short and moderate. Evening exercise should end 2-3 hours before bedtime to avoid affecting sleep.
Different types of exercise have different effects. Aerobic exercise (like running, swimming, cycling) improves cardiopulmonary function and burns fat; strength training (like weightlifting, push-ups) increases muscle mass and raises basic metabolism; flexibility training (like yoga, stretching) improves body flexibility and prevents sports injuries. An ideal exercise plan should include all three types.
Weight Monitoring
Develop a habit of regular weighing. However, don't obsess over weight fluctuations. I recommend weighing yourself at fixed times, like Monday mornings on an empty stomach, for more reliable data. Weight is a complex indicator affected by many factors, including water intake, meal timing, exercise, sleep quality, etc. Women are also affected by their menstrual cycle, with normal weight fluctuations during different phases.
Besides weight, other indicators are worth monitoring, like body fat percentage, waist circumference, and BMI. Body fat percentage reflects the proportion of fat in body weight and is an important body composition indicator. Normal adult males should have 15-20% body fat, females 20-25%. Waist circumference indicates abdominal fat accumulation - men exceeding 90cm and women exceeding 85cm indicate abdominal obesity.
While monitoring weight, also pay attention to other physical changes like energy levels, skin condition, and sleep quality. These are important health indicators. If you experience dizziness, fatigue, or menstrual irregularities during weight loss, be cautious about extreme weight loss methods.
Hydration Strategy
Regarding water intake, you've probably heard about drinking "eight glasses daily." But did you know? This "eight glasses" isn't a fixed standard. My advice is: drink when thirsty, don't wait until you're very thirsty. Also, minimize or avoid sugary drinks. Everyone's water needs differ, depending on factors like weight, activity level, and climate conditions. Generally, daily water intake (including beverages and food moisture) should be about 1.5-2 liters.
Timing of water intake is important. Drinking warm water after waking helps intestinal movement and promotes metabolism. Drinking water 30 minutes before meals increases satiety and helps control portions. However, drinking large amounts during or immediately after meals dilutes stomach acid and affects digestion. During exercise, hydrate in small amounts frequently rather than large amounts at once.
Water temperature matters too. Traditional Chinese Medicine suggests that regular ice water consumption harms the digestive system. From a modern medical perspective, very cold water can indeed irritate the stomach and cause discomfort. It's recommended to drink warm or room temperature water, especially during meals.
Besides plain water, there are other healthy beverage choices. Sugar-free tea and coffee are good options, but avoid caffeinated drinks before bedtime. Vegetable soups and fruit teas can also supplement hydration.
Lifestyle Recommendations
Ensure 7-9 hours of sleep daily - this is particularly important. I often encounter cases of binge eating due to staying up late. When tired, people are more likely to crave high-calorie foods, creating a vicious cycle. Sleep deprivation affects hormone secretion, leading to appetite regulation disorders. Research shows sleep-deprived individuals are more likely to choose high-calorie, high-fat foods.
Good lifestyle isn't just about sleep duration but also includes regular meal times. It's recommended to eat at fixed times daily, helping establish stable physiological rhythms. Eat a good breakfast as it activates metabolism and provides energy for the day. The gap between lunch and dinner shouldn't exceed 6 hours, and dinner should be completed 3 hours before bedtime.
Work stress also affects eating behavior. Many people use food to relieve emotional stress, often choosing high-sugar, high-fat "junk food." When feeling stressed, try exercise, meditation, or music instead of relying on food.
Final Thoughts
A healthy lifestyle isn't achieved overnight - it requires gradual progress. You don't need to be perfect; even maintaining just one or two of these suggestions is significant progress. Changing eating habits is a long process requiring patience and persistence. Most importantly, find what works for you, making healthy lifestyle a habit rather than a burden.
Everyone's physical condition, lifestyle, and work environment differ, so there's no one-size-fits-all diet plan. The key is understanding your body, listening to it, and adjusting based on your situation.
By the way, if you're particularly interested in a specific dietary issue, feel free to let me know in the comments. I might dedicate a future discussion to that topic. After all, there's so much to discuss about scientific eating.
Remember, healthy eating isn't a short sprint but a marathon. I hope everyone finds their suitable healthy lifestyle. Developing healthy eating habits not only makes our bodies healthier but also improves life quality, making our lives better.
