Introduction

Recently, I've noticed more and more friends around me starting to pay attention to healthy eating. As a post-90s person who just went through a "healthy eating transformation," I deeply relate to this. In an era where three meals can be solved with just a tap on a delivery app, it seems we're increasingly losing touch with how to eat properly. However, after some exploration and practice, I've found that healthy eating isn't as difficult as imagined - the key is finding the right approach.

Food Selection

Food selection is an incredibly important yet often overlooked topic. I remember when I first tried healthy eating, I was always conflicted about what to buy at the supermarket. Looking at the wide array of ingredients, I was often completely lost. Now let me share my experiences from this period.

Choosing staple foods is truly a love-hate topic. I used to be a "carb-phobic," frightened of rice and bread, worried that I'd gain weight. It wasn't until later that I understood the issue isn't whether to eat carbs, but what kind of carbs to eat. Now I've completely fallen in love with whole wheat bread and brown rice. Although the texture might not seem as good as refined bread and white rice at first, after persisting for a while, you'll discover these whole grain foods not only have a unique taste but are particularly filling.

When it comes to protein, this is absolutely crucial in healthy eating. My personal favorite is fish, especially salmon. Though it's a bit more expensive, the nutritional value is really high. I now eat fish twice a week, with at least one meal being salmon or mackerel - deep-sea fish like these. These fish are rich in omega-3 fatty acids, which are not only good for the brain but also particularly good for the skin. Besides fish, I also really like chicken breast, which can be used in salads, stir-fries, or grilled - both healthy and delicious.

Many people get nervous at the mention of oils, afraid that eating a bit more will lead to weight gain. This view is particularly narrow. I now keep three types of oil at home: olive oil, avocado oil, and canola oil. I usually use olive oil for cold dishes or low-temperature cooking because it has a lower smoke point; avocado oil and canola oil are used for stir-frying. These oils are rich in beneficial unsaturated fatty acids, and moderate use won't lead to weight gain but actually helps with body health.

The selection of vegetables and fruits is also important. I now pay special attention to choosing seasonal vegetables and fruits, not only because they're affordable but more importantly because they have higher nutritional value. For example, eating more asparagus and spinach in spring, tomatoes and cucumbers in summer, pumpkin and carrots in autumn, and cabbage and radishes in winter. Each vegetable has its unique nutritional value, and a diverse combination ensures balanced nutrition.

Nuts are also my essential snacks. I eat a small handful of mixed nuts every day, including walnuts, almonds, and cashews. Although nuts are relatively high in calories, they contain healthy fats, protein, and minerals that the body needs. The key is controlling the amount - generally, one small handful (about 30 grams) per day is enough.

Beverage Guide

Beverage choice is really an easily overlooked issue. I remember I used to drink milk tea every day - one cup of milk tea is about 300-400 calories, equivalent to a regular meal. Later I gradually started to change, and now I've completely stopped drinking sugary beverages.

My favorite drink now is sparkling water, especially in hot summer - adding some lemon slices or mint leaves makes it both refreshing and healthy. Sometimes I also pickle fruits at home, like lemon or lime slices, which can be added to water for flavoring anytime. This way you can enjoy the satisfaction of carbonation while also getting vitamin C.

Regarding coffee, this is indeed a beverage that many young people find hard to quit. I still drink coffee every day, but I've completely switched to black coffee. It might taste bitter at first, but gradually you'll come to love this pure taste. Plus, black coffee contains almost no calories while providing caffeine for energy. If you find it too bitter, you can try Americano or add a little oat milk.

Tea is also a great choice. Green tea, oolong tea, and black tea all contain rich antioxidants and almost no calories. I often drink a cup of green tea in the afternoon now, which both energizes and helps cut through greasiness. However, it's important to note that tea shouldn't be drunk on an empty stomach or before bedtime to avoid affecting sleep.

Meal Prep Tips

When it comes to meal prep, this is really a technique that can make healthy eating twice as effective with half the effort. I now spend every Sunday afternoon planning next week's meals and buying all the needed ingredients at once. This not only prevents ordering takeout due to laziness but also saves a lot of time and money.

My meal prep usually goes like this: On Sunday afternoon, I first make a list, planning what to eat next week and what ingredients to buy. Then I go grocery shopping, and after returning home, I start preparing ingredients that can be done in advance. For example, I'll cut and portion chicken breast, wash and cut vegetables, and cook extra rice to portion and freeze. This way, I can just stir-fry a couple of dishes when I get home and dinner is ready.

There are also some tips for shopping. First, never go to the supermarket hungry, because research shows that when hungry, people are more likely to make impulse purchases and buy unhealthy snacks. Second, look at nutrition labels, especially paying attention to sugar, sodium, and trans fat content. Third, try to choose fresh ingredients rather than processed foods.

Eating Habits

Eating habits are equally important for healthy eating. I now pay special attention to using small plates, which is really a very useful trick. The same amount of food looks more on a small plate, which helps control portions visually. Also, using small plates prevents serving too much food at once - if you want more, you can always get seconds.

I now also make a point of eating with family and friends. When eating alone, it's easy to eat too fast and play with your phone while eating, which not only leads to overeating but also affects digestion. Eating with others not only slows down eating speed but also makes meals more meaningful.

Eating speed is also important. I now pay special attention to chewing slowly and thoroughly, chewing each bite 20-30 times. This not only makes food easier to digest but also makes it easier to feel full. Research shows it takes about 20 minutes from starting to eat until the brain receives fullness signals, so eating slowly is particularly important.

Additionally, I now also pay attention to eating at fixed times. Breakfast is usually around 7:30, lunch at 12:00, and dinner at 6:30. This not only helps the body develop regularity but also prevents overeating due to extreme hunger. If work is too busy to eat on time, try to keep the variation within half an hour.

Sustained Change

After this period of practice, my biggest realization is that changing eating habits is a process that takes time - you can't rush it. I suggest everyone start with some small changes, like drinking an extra glass of water every day, or eating an extra serving of vegetables at each meal. After these small changes become habits, then continue making other adjustments.

I remember when I first started changing, I always wanted to achieve perfection immediately, but often gave up in frustration after one slip-up. Later I understood that healthy eating doesn't require completely giving up foods you like, but learning reasonable combinations and moderate control.

For example, if you really want sweets, you can choose dark chocolate instead of regular chocolate, or use fresh fruit to satisfy sweet cravings. If you want snacks, you can choose sugar-free nuts or homemade dried fruits and vegetables. The key is finding alternatives that are both healthy and satisfying.

My current eating habits are like this: breakfast is usually whole wheat bread with eggs and a cup of black coffee; lunch includes some brown rice with vegetables and protein; dinner is lighter, usually a vegetable salad or mixed grain porridge. For snacks, mainly fruits and nuts, and occasionally a small piece of dark chocolate.

This change does require some time and patience, but if you persist, you'll definitely see results. Now I not only maintain my weight well but also have more energy, and my skin condition is much better than before. Most importantly, I've completely adapted to this healthy eating style and even started to enjoy the process.

Actually, the ultimate goal of healthy eating isn't weight loss, but living healthier and more energetically. I hope sharing my experience and insights can provide some inspiration and help to everyone. If you're also trying to change your eating habits, welcome to exchange and share your experiences and feelings with me. Let's encourage each other and progress together on the path of healthy eating!