Many busy women who strive for perfection can make time for beauty treatments, shopping for clothes, and even taking health supplements, yet they often neglect their diet and exercise, and rarely give themselves the opportunity 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 grasslands, are far from being completely replaceable by health supplements and beauty products.
Eat more antioxidants to prevent skin aging
My dietary secret: One jin (500g) of vegetables daily, with a "white plus black" staple diet
Natural foods are rich in various antioxidants such as vitamin E, lycopene, and flavonoids, which are extremely important for maintaining youthful skin and also have health benefits in preventing cancer and cardiovascular diseases. I eat one jin of leafy green vegetables every day, including at least one type of dark green leafy vegetable, usually amounting to about 200 grams. Additionally, I often eat other vegetables and fruits containing carotene, lycopene, and polyphenols.
When preparing staple foods, I like to mix dark-colored ingredients with white rice to 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 health-promoting polyphenols.
Adequate calcium for a more upright posture
My dietary secret: Half a jin (250g) of milk or yogurt daily
Women are more susceptible to the threat of osteoporosis than men. Milk, yogurt, cheese, gypsum tofu, sesame paste, and leafy green 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 particularly beneficial for preventing aging. For many years, I have drunk half a jin of milk or half a jin of yogurt every day. Half a jin of milk provides significant nutritional value without causing excessive protein intake or increasing the risk of chronic diseases.
Adequate dietary fiber to reduce the body's burden
My dietary secret: Often eat "coarse beans and potatoes," and consume 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 potatoes while reducing refined rice and flour can provide even more fiber. At home, my main meals are often whole-wheat steamed buns, multigrain and bean congee, rice and millet, or buckwheat noodles. I only eat polished 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 will eat some soy products and beans, and have an extra egg to compensate. However, excess protein can accelerate aging, so after a meal with excessive fish or meat, I will have a light meal next, and eat less or no fish or meat the day after to maintain balance.
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. In my home, you will hardly see cookies, sweet drinks, candy, pastries, chocolate, or puffed snacks. My snacks are limited to fruits, nuts, and yogurt. No matter how busy I am, I always cook at least one meal a day for myself with fresh ingredients and light cooking methods. This habit not only helps control weight but also prevents premature aging.
Sufficient vitamins to inject vitality into the body
My dietary secret: A normal, non-picky diet ensures adequate and comprehensive vitamin intake
Vitamin C is a necessary factor for the synthesis of skin collagen, 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, while 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 one jin of vegetables and half a jin of fresh fruit, my intake of vitamins C and K is basically met.
A ruddy complexion cannot do without iron and zinc
My dietary secret: Meat and fish three to four times a week, and a small handful of nuts in the morning
Youthful skin requires an adequate supply of oxygen and nutrients, and 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 skin cell renewal. I don't eat lean meat and fish every day, probably about 3-4 times a week. But when I don't eat meat, I use soy products and eggs as substitutes. At the same time, I eat a small handful of nuts every morning, such as walnuts, almonds, and hazelnuts. A small amount of nuts is enough to supplement nutrients, and eating them for breakfast is best as it won't cause weight gain.
Plant-based phytoestrogens delay menopause
My dietary secret: Eat soy products regularly with new variations every day
Soy and soy products are the best sources of plant-based phytoestrogens. 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 soybeans are the best, such as whole soybeans, soybean powder, soy milk, natto, and douchi, because their soy isoflavones have not been lost, and their utilization rate can be further improved after fermentation. I often eat soy products in various forms: sometimes a bowl of soy milk in the morning, sometimes congee made with soybeans, black beans, and rice, sometimes tofu, sometimes stir-frying with tofu drier instead of meat, and sometimes a small box of natto, which doesn't taste too bad with a little soy sauce and vinegar.