Introduction

As a post-95 working professional spinning like a top every day, who has time to study complex topics like balanced nutrition? Recently, I noticed that I was constantly feeling tired and my skin condition wasn't good, which made me realize the importance of healthy eating.

To be honest, I used to be so bad at cooking that I could burn instant noodle soup dry. My culinary skills were terrible. I relied on takeout or convenience store meals for all three meals. But since I started paying attention to healthy eating, through gradual exploration and experimentation, I discovered that you don't need professional cooking skills to make daily meals healthy and delicious. Today I'll share my personal experience, hoping to help others who are also struggling with healthy eating.

The Staple Food Revolution

The concept of "eating less staple food" is really harmful! I used to suffer from this mindset, treating staple foods as the enemy for the sake of "weight loss." The result? Not only did I not lose weight, but I was more prone to binge eating, and my work efficiency plummeted. Later I realized that staple foods weren't the problem - choosing the right ones was key.

I remember the first time I tried replacing white rice with brown rice - the texture was... torture! Hard and astringent, making my jaw ache from chewing. But I didn't give up. Instead, I started experimenting with different combinations. For example, mixing brown and white rice in a 3:7 ratio, gradually adjusting to 5:5, then to 7:3. Now I'm completely used to brown rice's texture and even find white rice too bland.

Speaking of staple food choices, I really have to praise whole wheat bread! It's been like a revolution in my diet. I used to have rice noodle rolls or fried dough sticks for breakfast, but now I have whole wheat bread with avocado - not only nutritious but also very filling. I particularly enjoy baking bread on weekends, adding various nuts and dried fruits to the dough, creating an aroma that makes my neighbors envious.

Actually, there are many whole grain options, such as oats, quinoa, buckwheat, etc. I recently became obsessed with making quinoa salad, pairing it with chicken breast and various vegetables - both tasty and nutritious. Quinoa has much higher protein content than rice, perfect for office workers who need energy replenishment.

Then there's mixed grain rice - I now prepare different grain combinations every week. For example, red bean brown rice, black rice purple rice, millet corn rice, etc. Different combinations not only make meals more interesting but also provide more balanced nutrition. Plus, mixed grains are high in dietary fiber, particularly suitable for office workers who sit for long periods.

Protein Guide

When it comes to protein, you shouldn't just focus on chicken breast. While chicken breast is indeed a good source of quality protein, eating it every day gets boring! My protein sources are now quite diverse, let me elaborate.

First is my favorite - salmon. Yes, it's a bit expensive, but you get what you pay for. Salmon is not only rich in quality protein but also extremely high in omega-3 fatty acids. I treat myself to salmon once or twice a week, sometimes as sashimi, sometimes as pan-fried salmon steak, and occasionally when I'm in a good mood, I'll try making salmon tartare.

Speaking of seafood, hairtail fish, tuna, and cod are also good choices. I particularly like making sandwiches with canned tuna, adding lettuce, cherry tomatoes, and eggs - simple and delicious. For cod, I usually choose to boil or steam it to maintain its natural flavor.

Eggs are definitely the king of protein in terms of value for money! I now have two boiled or fried eggs every morning for breakfast. On weekends, I get creative with eggs Benedict, onsen eggs, scrambled eggs, etc. Eggs are not only high in protein but also very easy to digest and absorb.

Soy products are also excellent protein sources. Traditional foods like tofu, dried tofu, and bean curd sticks are actually very healthy. I now particularly enjoy making tofu salad, cutting it into small pieces, sprinkling some sesame sauce and seaweed flakes - simple and delicious. Sometimes I use dried tofu instead of meat for stir-fries, and the texture is excellent.

As for meat, I now mainly choose lean cuts. For example, pork tenderloin and beef tenderloin have relatively low fat content but high protein content. I slice the meat thinly, marinate it with ginger, garlic, and cooking wine, then stir-fry or pan-fry it, maintaining the texture without consuming too much oil.

Beverage Revolution

The Art of Drinking Water

Honestly, I used to find plain water boring and would rather drink cola or milk tea. Until one time after pulling an all-nighter at work, my skin condition was terrifyingly bad the next day, making me realize the importance of hydration.

Now I always keep a large glass water bottle on my desk, infused with various "tasty additions." My favorite combination is lemon slices + mint leaves + cucumber slices, not only beautiful but also refreshingly delicious. Sometimes I switch to lemon slices + citrus slices + rosemary, which has an energizing aroma. When I feel tired in the afternoon, I brew a cup of rose tea, which both relieves fatigue and benefits the skin.

I've now basically developed the habit of drinking 8 glasses of water daily. The first thing I do in the morning is drink a large glass of warm water, then carry a thermos during my commute with lemon slices inside. I drink another glass after lunch, have a cup of flower tea at afternoon tea time, and replenish some more after getting home. This way I can unconsciously drink enough water.

Coffee Advancement

As a seasoned office worker, I really can't live without coffee. I used to think coffee was just instant coffee with some creamer and sugar. Now I know coffee can be so much more sophisticated.

I now start each workday with pour-over coffee. Choosing medium-roasted coffee beans and slowly brewing them - enjoying the process itself is a pleasure. On weekends, I try coffee beans from different origins, slowly savoring their flavor differences.

To be honest, drinking black coffee was really painful at first, the bitter and sour taste was torture. But after persisting for a while, I began to appreciate this pure taste. Now I don't need to add milk and sugar at all, and instead feel that this is the true way to taste coffee's rich flavor.

Smart Meal Prep

Ingredient Management

I remember before, whenever I wanted to eat healthy, opening the fridge to find only beer and leftover takeout was really disappointing. Now my fridge and pantry are always stocked with healthy ingredients that can be quickly combined.

My pantry staples include: Quinoa: Can be used for porridge or salads Brown rice: Primary staple food Oats: Breakfast essential Various nuts: Ready-to-eat snacks Dried beans: For soups or making soy milk Whole wheat bread: Good for breakfast and snacks Seaweed: For rice balls or as snacks

In the fridge, I keep: Eggs: Nutritious and convenient Milk: Breakfast necessity Seasonal fruits: Buy fresh weekly Common vegetables: Lettuce, broccoli, carrots, etc. Tofu: Can be used in various dishes Chicken breast: Slice and freeze, ready to thaw anytime

This stock ensures I never face the embarrassment of wanting to eat healthy but having no ingredients. Plus, most of these ingredients have a long shelf life, so there's no worry about waste.

Smart Cooking

Every weekend, I spend some time meal prepping for the week. Sounds troublesome, but it's actually not complicated at all.

For example, I cook enough brown rice for 3-4 days at once, portion it out and refrigerate. When it's time to eat, I just need to reheat it. Sometimes I make rice balls with brown rice, stuffed with tuna or fried egg, which are convenient to take to work for lunch.

For vegetables, I wash and cut them in advance, storing them in separate containers. This makes them ready to use when I want to stir-fry, very convenient. I blanch broccoli and carrots before refrigerating, which helps them last longer and makes them ready for salads.

For meat, I usually slice and marinate it right after buying, then portion and freeze it. This way I can just thaw a portion when I want to eat - both fresh and convenient.

Dining Wisdom

Eating isn't just about stuffing food in your mouth. I now pay special attention to my dining methods and habits, and feel that my overall health has improved.

First is the choice of tableware. I specifically bought a set of 7-inch plates, which look medium-sized but are actually one size smaller than regular plates. Using these plates helps control portions without the psychological pressure of "eating too little." I also prepared some exquisite small bowls and utensils to make every meal feel like a fine dining experience.

The dining environment is also very important. I used to like watching shows while eating, which often led to overeating without realizing it. Now I properly sit at the dining table and focus on each bite. On weekends, I'll have meals with friends, chatting while eating, which feels particularly pleasant.

I now also pay attention to my eating speed. I used to wolf down my food, but now I deliberately slow down to savor the taste of each bite. This not only helps better enjoy the food but also gives the body enough time to signal fullness.

Smart Snacking

As a seasoned snack lover, I deeply understand how difficult it is to completely give up snacks. Rather than painfully forcing myself not to eat them, it's better to learn to choose wisely.

Now my snack drawer is always stocked with relatively healthy choices:

Sugar-free popcorn: Satisfies cravings without too many calories Various nuts: Supplements protein and healthy fats Dried fruits: The unsweetened kind, of course Dark chocolate: Choosing those with over 70% cocoa content Seaweed: Low-calorie and delicious

Most importantly, I've developed a good habit: never eating directly from the package. Whenever I want snacks, I put some on a small plate, which helps control portions and makes snack time more elegant.

I also categorize and store snacks, putting different types in different airtight containers. This not only keeps snacks fresh but also looks very neat. Plus, this method helps me track how many snacks I eat each day.

Final Thoughts

Looking back on this journey of change, it feels really amazing. From being a "takeout expert" who knew nothing about nutrition to now being able to easily maintain a healthy diet, although the process was somewhat difficult, it was really worth it.

Actually, healthy eating isn't that scary and doesn't require specialized knowledge. The key is finding what works for you and sticking to it. Like me now, although I'm not a healthy eating expert, at least I can easily maintain these good habits.

Everyone's physical condition and lifestyle are different, so don't blindly follow trends. Start with small steps, like trying brown rice instead of white rice today, drinking one less milk tea tomorrow, starting to prepare a weekly meal plan the day after. Take it slowly, and you'll eventually find the healthy eating method that suits you best.

Finally, I hope everyone who reads this article can find their own path to healthy eating. Let's encourage and share with each other on the path to health. After all, a healthy lifestyle requires a bit of change from each of us - let's keep going together!