Healthy diet ratio 3:2:1

The healthy diet 3:2:1 that is being talked about all over the Internet is the version that has been widely verified by the clinical nutrition community and is most suitable for the daily practice of the general public. It refers to the volume/raw weight ratio of each meal - 3 parts of non-starchy vegetables, 2 parts of high-quality protein, and 1 part of low-GI whole grains/miscellaneous beans. There is no need to count calories. The threshold for meal matching is extremely low. It is suitable for people aged 18-65 with normal metabolism as a daily diet benchmark.

Last year, I told my recently retired dad about this ratio. He used to eat two ounces of white rice with pickles. His blood lipids were so high that the doctor asked him to take medicine, so he bought him a three-compartment crisper. The largest compartment holds fried vegetables, the second largest compartment holds steamed fish or boiled eggs, and the smallest compartment holds multigrain rice. After eating for less than half a year, his blood lipids returned to the critical value. Now when I go downstairs to walk, I show off this "eating formula" to my old friend.

However, if you really look into it carefully, the definitions of 3:2:1 in different fields are actually quite different, and there is no absolute standard answer. For example, 3:2:1, which has been circulated in the fitness circle for almost ten years, refers to the energy supply ratio of macronutrients: 3 parts of carbohydrates, 2 parts of protein, and 1 part of fat. When converted into percentages, it is 50% carbohydrates, 33% protein, and 17% fat. This ratio is specially designed for people who need to strength train at least three times a week and need to build muscle. I once met a young man who just started working out. He didn't understand the difference between the two versions. He ate according to the energy supply ratio of 3:2:1 and stuffed 8 eggs every day. He became constipated and wondered why others were using it but he couldn't use it. He used it in the wrong applicable scenario. If ordinary people eat this way, their daily protein intake may reach 1.6-2g per kilogram of body weight. People with poor kidney function will easily increase their burden. There is no need to follow the trend.

There are also nutritionists who do low-carb diet intervention. They will prescribe an inverted 3:2:1 ratio for patients with insulin resistance and polycystic ovary syndrome - 3 parts of high-quality protein, 2 parts of healthy fat, and 1 part of slow-carb staple food. The effect of controlling blood sugar is really fast, but this belongs to the category of medical intervention and requires professionals to make adjustments. Trying blindly on your own can easily lead to hair loss and aunt disorder. I have seen several young girls who followed the trend and tried low-carb indiscriminately. In the end, it took half a year for their hormones to return to normal.

I have been using this universal version of 3:2:1 for almost three years, and I have encountered a lot of pitfalls. The most common thing is that many people count starchy vegetables into the "three servings of vegetables", such as potatoes, yams, lotus roots, and sweet potatoes. The carbohydrate content of these vegetables is not much lower than that of rice. They really should be included in the "one staple food". A fan told me before that she gained three pounds in a month after eating 3:2:1. When I asked Dunton that the "three servings of vegetables" were stewed potatoes, that would not increase the scale. Oh, by the way, the non-starchy vegetables mentioned here are the green leafy vegetables and cauliflowers we often eat such as spinach, lettuce, broccoli, and celery. They are rich in water and fiber. Eating enough will not only satisfy you, but also help control blood lipids. Some people confuse raw weight with cooked weight. One serving of staple food refers to whole grains that weigh about 50g raw, and cooked rice weighs about 130-150g. If you calculate one serving based on cooked weight, your carbohydrate intake will be cut by two-thirds, and you will definitely lack energy if you eat it for a long time.

Of course, many colleagues around me feel that such a fixed ratio is too rigid and unnecessary. I actually agree with this. For example, children who are in the growth and development period can definitely increase the protein ratio to 2.5 or even 3 portions. Construction workers and delivery workers who consume a lot of physical energy can add 2 or 3 portions of staple food. If they are running a marathon that day, it doesn’t matter if they eat all the staple food. 3:2:1 is never an iron rule that must be followed. It is just a scaffolding for those who are just getting started and don’t know how to mix meals. It saves you from eating white rice and braised pork all the time, and the nutrients are completely mismatched.

Really, there is no need to be so anxious about eating. If you are too lazy to calculate proportions, just compare your body parts when you go out: three handfuls of green leafy vegetables, two palm-sized pieces of lean meat/fish and shrimp, and a fist-sized piece of multi-grain rice are basically enough. Eating the right amount is more important than eating too little, and being comfortable is more important than meeting the numbers, right?