Nutritional diet and health lesson plan

The core value of this lesson plan is not to give you a set of "perfect diet formulas" that must be strictly implemented, but to help you escape the misunderstandings of Internet celebrity recipes and health rumors. Based on your age, metabolic level, and eating habits, you can establish a sustainable nutritious eating pattern that does not require taboos and can last a lifetime, and ultimately achieve the goals of stable weight, normal metabolism, and fewer illnesses.

Last month, I held a public welfare class at a neighborhood elderly care service center. As soon as I finished the lecture, Aunt Zhang raised her hand and said that she had learned the "7-day sugar-free weight loss method" from Douyin last week. She only ate cucumbers and eggs for the first three days. On the fourth day, she squatted down to pick vegetables and stood up and fainted in the vegetable field. She went to the hospital and was told that it was hypoglycemia and that she had a stomach bug. Sister Li, the parent of a senior high school student sitting next to her, also complained, saying that in order to supplement her child's nutrition, she eats a sea cucumber every morning and evening. Last week, her child had two nosebleeds, and she went to see a traditional Chinese medicine doctor who said that they had been replenished. You see, this is the easiest pitfall for copying unified online recipes - it never cares about the situation of the people eating it, and just asks everyone to follow the grams and the menu.

The most controversial topic on the Internet right now, "Should we reduce carbohydrates?" is actually a typical controversial nutrition topic, with solid research support on both sides: proponents of the ketogenic diet use the research of "Grain Brain" to argue that refined carbohydrates cause acne. , obesity, and the root of all evils such as diabetes, it is recommended to reduce the carbohydrate energy supply ratio to less than 10%; and the Dietary Guidelines for Chinese Residents clearly state that the daily carbohydrate energy supply ratio for ordinary people should be maintained at 50%-65%, and whole grains should account for one-third of the staple food. After more than ten years of quarreling, there is still no unified conclusion. To put it bluntly, there should be no unified conclusion at all: If you are diagnosed with insulin resistance and you usually feel hungry within two hours of eating a bowl of rice and easily feel sleepy, then it is appropriate to replace half of the white rice and flour with oats, quinoa, sweet potatoes, etc. It is indeed much more comfortable to eat whole grains. If you are a middle school student who runs aerobics every day, or a fitness enthusiast who does strength training four times a week, there is nothing wrong with eating white rice every meal. On the contrary, if you deliberately reduce carbohydrates, you will lose energy during class and training, which is not worth the gain.

Every time I go to class, I carry a backpack with snacks and condiments that everyone often buys, and teach everyone how to read the ingredient list on the spot. This is also the most popular practical part of the lesson plan. Take the "zero-fat yogurt" that everyone often buys as an example. Many people think that zero-fat is healthy, but when they turn to the ingredient list, the first three ingredients include raw milk, white sugar and fructose syrup. There are 14 grams of carbohydrates per 100 grams, which is 3 grams more than ordinary full-fat yogurt. Drinking one bottle is equivalent to eating two more sugar cubes, but the more you drink, the fatter you get. There are also those coarse-grain biscuits that say "sucrose-free". If you look carefully at the ingredient list, you will see that maltodextrin and margarine are added, which raises sugar faster than white sugar and has terrifyingly high calories. It is a complete IQ tax.

To be honest, when I just passed the nutritionist certification exam, I was also superstitious about "precision nutrition". I weighed 100 grams of rice, 120 grams of chicken breast, and 200 grams of green vegetables on a food scale every day. Every extra bite counted as calories for half a day. However, I lasted less than half a month. I got up in the middle of the night and ate two packets of potato chips. The two pounds I had lost immediately gained back. Later, I deliberately added "Nutritional Relaxation" to the first page of the lesson plan: Healthy eating never requires you to go against your desires. You don't have to count calories per gram. You don't have to feel guilty when you take a sip of milk tea. Drink full-sugar milk tea once or twice a week. As long as the overall diet is balanced, it will not affect your health at all.

When giving lectures to different groups of people, I will adjust the content at any time and will never use the same set of PPTs all over the world. When lecturing to the elderly, I would specifically say, don’t listen to what is said on the Internet about eating whole grains every meal. They have bad teeth and weak stomachs. Eating too much can lead to indigestion and affect the absorption of calcium and iron. Half whole grains and half fine grains are just right. When lecturing to office workers, I never ask everyone to bring a fat-reducing meal. For takeout, choose a combination of "one meat, one vegetarian and one staple food" and avoid braised, sweet and sour, and deep-fried dishes, such as steamed fish, stir-fried vegetables, mixed vegetables. Food is cheaper than ordering those light salads that cost 30 or 40 bucks, but it still fills up, and you won't get hungry by 3 or 4 p.m. When teaching mothers, I would also say, don't completely deny your children snacks. The more they don't let them eat, the more greedy they will be. Instead, they will secretly buy 50-cent snacks from the canteen with excessive additives. It is better to prepare some original nuts, freeze-dried fruits, and sugar-free yogurt at home. Children can eat them by themselves when they are hungry, and there is no need to worry about eating too much sugar and damaging their teeth.

Many people think healthy eating is expensive? Actually it's not. When I gave charity classes to my migrant friends at the construction site, I calculated that the cost of nutrition for a day was less than 20 yuan: soy milk for 1.5 yuan, boiled eggs for 1 yuan, and vegetable buns for 2 yuan in the morning, brown rice with fried vegetables and fried chicken breast for 8 yuan at noon, and corn for 3 yuan with cold cucumbers for 2 yuan at night. It is cheaper than eating instant noodles every day, and it is much more nutritious.

I have revised this lesson plan nearly ten times. Every time I finish the class, I will adjust it according to the students’ questions. After all, there is no standard answer to nutrition. If someone else eats a diet that can help you lose weight, you may have a stomachache after eating it. If you eat the “top supplements” that others call them, you may be able to make up for it. To put it bluntly, eating well and eating what you feel comfortable with is better than anything else.