Many busy, perfectionist women, despite making time for beauty treatments, shopping for clothes, and even taking health supplements, often neglect their diet and exercise, and rarely give themselves the chance to connect with nature. I have always believed that nature possesses a magical power for physical and mental well-being, and these benefits found in natural foods, sunlight, fresh air, and forests and meadows are far from being completely replaceable by health supplements and beauty products. Eat more antioxidants to prevent skin aging
My dietary secret: Half a jin of vegetables daily, with a "white plus black" staple
Natural foods are rich in various antioxidants such as vitamin E, lycopene, and flavonoids, which are extremely important for maintaining youthful skin and have health benefits like preventing cancer and cardiovascular diseases. I eat half a jin of green leafy vegetables every day, including at least one dark green leafy vegetable, usually amounting to about 200 grams. Additionally, I often eat other vegetables and fruits rich in carotene, lycopene, and polyphenols.
When preparing my staple food, I like to mix dark-colored ingredients with white rice to make congee or rice, such as purple rice, black sesame, red-skinned peanuts, black beans, and red beans. They are not only rich in vitamin E but also contain a considerable amount of beneficial polyphenols. Sufficient calcium for a more upright posture
My dietary secret: Half a jin of milk or yogurt daily
Women are more susceptible to the threat of osteoporosis than men. Milk, yogurt, and cheese, gypsum tofu, sesame paste, and green leafy vegetables are all good sources of dietary calcium.
Dairy products are not only rich in calcium but also have a high absorption rate. Yogurt is especially beneficial for preventing aging. For many years, I have drunk half a jin of milk or half a jin of yogurt daily. Half a jin of milk provides significant nutritional value without causing problems like excessive protein or an increased risk of chronic diseases. Ample dietary fiber to reduce the body's burden
My dietary secret: Eat more "coarse grains, beans, and tubers," and less refined grains
Insoluble fiber promotes intestinal peristalsis and prevents constipation, while soluble fiber can bind with fats and cholesterol, reducing the risk of diabetes, hyperlipidemia, and fatty liver.
It's important to eat more vegetables and fruits to get a good amount of fiber, but eating more coarse grains, beans, and tubers while reducing refined rice and flour can provide even more fiber. At home, my main meals are often whole wheat steamed buns, mixed grain and bean congee, rice and millet, or buckwheat noodles. I only eat refined white rice occasionally. Balanced protein helps the body renew itself
My dietary secret: Without fish, meat, beans, or eggs, focus on balanced protein intake
Consuming a moderate amount of protein ensures the repair of body tissues without burdening the body with waste. Every tissue in the human body—hair, skin, muscles, bones, organs, brain, blood, nerves, endocrine system, etc.—is composed of protein. If I don't have fish or meat in my diet on a certain day, I'll eat some soy products and beans and have an extra egg to make up for it. However, excess protein can accelerate aging, so if I have too much fish or meat in one meal, I'll have a light meal the next and eat less or no fish or meat the day after to balance it out. Choose "natural" over "processed"
My dietary secret: No "junk food" in sight, only three types of "healthy snacks"
Try to choose natural foods and eat fewer highly processed foods. The health value of fresh, natural foods is always better than that of highly processed ones. You'll hardly find cookies, sugary drinks, candy, pastries, chocolate, or puffed snacks in my home. My snacks are limited to fruits, nuts, and yogurt. No matter how busy I am, I always make at least one meal for myself using fresh ingredients and light cooking methods. This habit not only helps control weight but also prevents premature aging. Ample vitamins to energize the body
My dietary secret: A normal, balanced diet ensures sufficient and comprehensive vitamin intake
Vitamin C is a necessary factor for skin collagen synthesis, vitamin A is a key factor in the normal differentiation of epidermal cells, and B vitamins play a regulatory role in metabolism. It has recently been discovered that vitamin K can prevent osteoporosis, and vitamin D helps prevent obesity. I never have a picky diet. Eating coarse grains and beans almost every day increases my intake of B vitamins and vitamin E. I don't use sunscreen daily, so I get more vitamin D when I go out. Eating one egg and drinking half a jin of milk daily provides a good amount of vitamins A and D. With half a jin of vegetables and half a jin of fresh fruit, my intake of vitamins C and K is basically sufficient. A rosy complexion requires iron and zinc
My dietary secret: Meat and fish three or four times a week, with a small handful of nuts in the morning
Youthful skin requires a sufficient supply of oxygen and nutrients. The iron in hemoglobin is crucial for transporting oxygen; if anemia occurs, the skin becomes dry and loses its elasticity. Zinc is a nutrient necessary for cell regeneration and repair. A lack of zinc slows down the renewal of skin cells. I don't eat lean meat and fish every day, about 3-4 times a week. But I make sure to replace meat with soy products and eggs on days I don't eat it, and I eat a small handful of nuts every morning, such as walnuts, almonds, and hazelnuts. A small amount of nuts is enough to supplement nutrition, and eating them at breakfast is best as it won't cause weight gain. Plant-based estrogen to delay menopause
My dietary secret: Eat soy products regularly with new variations every day
Soybeans and soy products are the best sources of plant-based estrogen. The soy isoflavones they contain can not only prevent menopausal syndrome but also improve the skin's moisture retention and elasticity. Among soy products, those made from whole beans are the best, such as whole soybeans, soybean powder, soy milk, natto, and douchi (fermented black beans), because their soy isoflavones are largely preserved, and their utilization rate can be further improved after fermentation. I often eat soy products in various forms: sometimes a bowl of soy milk for breakfast, sometimes a congee made with soybeans, black beans, and rice, sometimes tofu, sometimes using dried tofu instead of meat in stir-fries, and sometimes a small box of natto. Its taste is not unpleasant when seasoned with a little soy sauce and vinegar.