How can we maintain a sufficient intake of essential nutrients while reducing overall calorie consumption? Su Yixiang, executive director of the China Nutrition Society, director of the Guangdong Nutrition Society, and deputy director and professor of nutrition at Sun Yat-sen School of Public Health, has shared several practical and effective strategies to help people achieve this balance:
First, it's important to limit high-fat foods such as red meats, fried dishes, and Western fast food. These items are often high in calories and unhealthy fats, which can contribute to weight gain and other health issues if consumed regularly.
Second, focus on whole grains, which are rich in carbohydrates, fiber, protein, and B vitamins. While carbohydrates are an essential energy source, the key is to control portions rather than eliminate them entirely. For example, obese individuals should eat less grain at dinner, as physical activity tends to decrease after evening meals, making it harder for the body to burn off excess energy.
Third, reduce the consumption of refined sugars. These are easily metabolized by the body, but if not used for energy, they can quickly be converted into fat. Opting for natural sweeteners or reducing sugary snacks can help manage calorie intake more effectively.
Fourth, avoid snacking after dinner, especially nuts and peanuts. While these are nutritious, they are also calorie-dense. If you enjoy them, it’s better to consume them earlier in the day, like during breakfast or lunch, when your metabolism is more active and you're more likely to burn off the calories.
Fifth, consider skipping supper altogether or choosing low-calorie, nutrient-dense options like steamed green vegetables. These provide essential vitamins, minerals, and fiber without adding many calories. At night, you can also enjoy mushrooms, tofu, or broth-based soups—foods that are low in calories and healthy, provided they are prepared with minimal oil.
Professor Su also recommends starting the day with a balanced breakfast. Low-fat milk, a small portion of cheese, some whole grains, or half an egg can provide a good mix of protein and nutrients. For lunch, aim for a moderate portion of lean protein like fish, around 150 grams, paired with 250 grams of leafy greens and some fresh fruit. Avoid frying or using excessive oil when cooking to keep meals healthy and light.
By making smart dietary choices and focusing on quality over quantity, it's possible to meet your nutritional needs while keeping calorie intake under control. Small changes in eating habits can lead to significant long-term health benefits.
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