Carnivore or herbivore, a balanced diet is the key to health.

Introduction: Whether you're a die-hard carnivore or a health-conscious herbivore, only by mastering the golden ratio of nutrition on your plate can you correctly and scientifically care for your body and the most important people in your life.

First, let's look at a set of essential health data! According to the standards recommended by the World Health Organization, the daily intake of fruits and vegetables for each person should not be less than 400 grams. However, according to data from the Chinese Center for Disease Control and Prevention, 52.8% of Chinese residents over the age of 18 have a daily intake of fruits and vegetables less than 400 grams, with the female rate as high as 51.7%. Insufficient intake of fruits and vegetables directly affects the absorption of fiber and vitamins, leading to imbalance in body functions and even increasing the risk of serious diseases.

Dry-Fried Green Beans

 

So, the question is, how can you eat smartly at the table to balance your diet and supplement essential nutrients?

Yu Kang: When eating meat, pay attention to the type and quantity. If a person's total meat consumption exceeds 4 liang (200g) per day, it means the total intake is excessive, which can easily lead to cardiovascular and cerebrovascular diseases, obesity, and even increase the risk of malignant tumors. Secondly, consider the type of meat. White meat is the best choice, such as chicken, duck, and fish. These meats are highly nutritious but have lower fat and calorie content, making them very suitable for daily consumption. Red meat should be eaten less, as it has a high cholesterol content and is not beneficial to the body in large amounts.

To have elastic skin, you need to get enough protein. Are meat foods definitely the best source of protein?

Gu Zhongyi: Soybeans are also great at supplementing protein. While meat can indeed help the body supplement protein, it is definitely not the best source. Generally speaking, even if you don't eat meat, eating more soy-based foods is very good because their amino acids can provide a continuous supply of high-quality protein for the body. You can try adding soybeans to your rice to balance the amino acids and increase the protein content, which is beneficial for the body.

Oyster Sauce Soybeans

 

Do you often eat only fruits to maintain your figure, skipping vegetables and staple foods?

Yu Kang: Fruits contain sugar and should not be eaten in excess. Fruits have a lot of fructose, are high in energy, and contain a lot of sugar. Eating only fruits without other foods can lead to energy deficiency and malnutrition. In fact, from a nutritional perspective, vegetables are safer than fruits. They have relatively less sugar, and ensuring a large daily intake of vegetables while eating one or two fruits is more than enough!

Whole grains are healthy foods, but you definitely can't eat too much of them, right?

Yu Kang: Whole grains should be eaten daily, but not more than 1/3 of the total. Whole grains are indeed healthy foods, and under normal circumstances, their energy content is the same as refined grains. Moreover, whole grains are high in fiber. Some people may feel bloated after eating them, which is beneficial for dieting. The general recommendation from Chinese nutrition is to eat at least 50 grams of whole grains daily, with 1/3 of the total staple food intake being the optimal amount.

Colorful Vegetable Rice Bowl

 

Is the super popular potato considered a vegetable, right?

Yu Kang: The potato is a type of staple food. In the eyes of the general public, the potato is just a common vegetable. However, from a nutritional analysis perspective, the potato is classified as a staple food. This is because the main component of a potato is starch, which is consistent with the composition of staple foods. Many people eat a large amount of potatoes in addition to their regular staple foods, which is absolutely wrong. The body absorbs too much starch, leading to weight gain and increased blood sugar. The best method is that if potatoes are on the table, you must reduce the amount of staple food by half to allow the body to absorb just the right amount of starch.

Master the healthy plate with ease, and eating healthily is no longer difficult

>The U.S. Secretary of Agriculture Tom Vilsack and First Lady Michelle Obama once jointly hosted the release of the new Dietary Guidelines for Americans. The new "MyPlate" guide has only four sections—vegetables, fruits, grains, and protein—hoping to remind the public to choose healthier diets in a simpler way. Whether you're a carnivore or a herbivore, take a moment from your busy work to carefully study your own plate, understand the dietary mistakes in your life, and diligently fill in the gaps. This will allow you to eat more joyfully and nutritiously.

Hot and Sour Shredded Potatoes

 

Fruits:

Cooking Oil:

Canola oil and olive oil are both healthy oils. Try to eat less butter, as it can increase trans fatty acids in the body.

Plant Protein:

Eat more green leafy vegetables, such as lettuce, spinach, and rape. They help you absorb fiber and vitamins, promote body circulation, and aid bowel movements. It should be noted that potatoes are not vegetables in the true sense.

Wang's Ripened Pears

 

Whole Grains:

Sorghum and buckwheat are healthy whole grains that everyone needs. They are rich in fiber and minerals, making the gastrointestinal tract healthier. But don't forget that staple foods need a proper balance of whole and refined grains.

Healthy Protein:

Eat more fish, chicken, duck, beans, nuts, and other foods, and eat less red meat. This can prevent processed meats from entering the body and disrupting protein health.

Buckwheat Noodles with Soybean Paste