In the past few months, I have mentioned many times in the article that nutrition advice is rarely supported by science. My opinion is that many people may not be accurate about what you are saying. In this regard, many people asked me what nutritional advice.
Unfortunately, giving something that is not recommended is much easier than giving advice. But in The Upshot, we don't shy away from the puzzle. So I will daring to answer. The following is my general code. I will share these codes with patients, friends and family, as a pediatrician and health service researcher, which I can recognize. However, I have to admit in advance that these codes only apply to healthy people who do not have metabolic disorders (for example, as far as I know, I am even one).
These recommendations have also not been scientifically assessed through rigorous randomized controlled trials because there are few such trials in the field of nutrition. I inserted the link and used existing evidence to support these suggestions. These recommendations are not "norms" and should not be implemented as norms. I will not demonize a specific nutrient, nor will I take a nutrient as a miracle. But I think these suggestions are justified and they help me a lot.
Need to declare: Most of these suggestions are not made by me, but I have obtained by reading other people's works, including some excellent "official" nutrition guidelines, those proposed by Brazil, and suggestions made by earlier readers. For example, this wonderful interactive graphic of the Times is listed. These are the readers' responses to the food code proposed by Michael Pollan. And Polon didn't need to say much, he promoted a famous suggestion: " Eat. Don't too much. Plant-based."
1. Get as much nutrients as possible from all types of completely unprocessed food.
These foods include fruits and vegetables, as well as untreated meat, fish, poultry and eggs. In other words, when buying food in the market, be careful to choose what has not been cooked, prepared, or altered in any way. Brown rice replaces white rice, and whole grains replace fine grain. The same is the intake of 27 grams of sugar, eating two apples is much better than drinking a cup of 8 ounces of apple juice.
1b. Eat less light processed foods.
It is impossible to do all the food yourself. For example, pasta will go to buy already done. You won't grind your own flour or refine your cooking oil. This means eating light processed foods and unprocessed foods at the same time, but try to eat as little as possible.
1c. Eat less heavy processed foods.
Even the most heavily processed foods have few high-quality evidence to prove that it is dangerous. But you should try to eat less of these foods because they are prone to high calories. This type of food includes bread, chips, biscuits and cereals. Epidemiological studies have found that heavily processed meat is often associated with worsening health, but as I have written before, the evidence cannot be trusted.
2. Try to eat at home, cooking dishes should also follow the Rule 1.
Eating at home makes it easier for you to avoid processing ingredients, control your own food, and choose the flavor you like. If you are eating your own food, you will not be so confused. I know that this is not easy to do. Changing behavior requires repetition and practice. Unfortunately, it still takes a lot of time.
3. Use salt and grease (including butter and oil) as needed during cooking.
Seasonings such as salt and oil are not enemies. They are often necessary to cook delicious and satisfying foods. The key is moderate. Vegetables are often made delicious by seasoning. Don't be afraid of them, but don't overuse them.
4. When eating out, try to dine at restaurants that follow these rules.
Ideally, you should eat at a restaurant that uses only unprocessed ingredients. Many restaurants meet this condition. Even if you go out for dinner, you should follow Rule 1. There is nothing wrong with eating some processed ingredients, but it is better to eat as little as possible.
5. Drink water, but occasionally drink some alcohol, coffee or other drinks.
As I said before, anything can find a study that proves that it either helps prevent cancer or causes cancer – wine and coffee are included. But my point is that most of the evidence supports that most drinks can be moderately consumed.
6. Treat all calorie-containing beverages like alcohol.
This includes all calorie-containing beverages, as well as milk. They can be moderately consumed, but should be kept to a minimum. You can drink because you like it, but you should not treat them as something you must ingest.
7. Eat with other people, especially those you care about, and the frequency is as frequent as possible.
This has even benefits other than nutrition. This will give you more opportunities to get out of the kitchen and it will probably make you eat more slowly. This will make you happy.
I have always avoided any diet like the devil. Many nutrition experts do this, and people may eventually find that they are right, but at the moment I feel that there is no final conclusion. Therefore, I have always tried not to say that you should completely avoid something. Although the current rumors support the opposite, experience has taught me that a complete ban is rarely effective. I think you will find that there are many other diets and suggestions that apply to these rules. They are more flexible, and I hope they will be more reasonable than the methods that some people have developed.
All of these rules are trying to make you more aware of what you eat in a subtle way. Nowadays, it's easy for you to take more than you want, or the amount you need. When you go out to eat, it's even more serious. I have found that it is impossible to tell anyone how much food to eat. People have different needs, and it is important that everyone should listen to their bodies to understand when to eat and when to stop.
One more thing: don't talk about the diet of others. A good friend of mine has been licking carbohydrates for several months, and the effect is very good. There is another one that insists on fish vegetarianism - only meat, which has been accepted for a year - and feels good. And I don't avoid any food types.
Everyone is different. Some even have trouble getting a little bit of carbohydrates. Some cannot accept certain foods because of allergies or sensitivity. Everyone often needs to experiment on their own and find a meal that suits them. However, the above code is for all kinds of food and is used to maintain health. At least I hope so.