Comments from our nutritionist, Yunman Liu:
This is an article whose link is from the one posted yesterday. The analyses are as the following:
Advise 1: yes and no. It depends on a person’s specific routine life. For example, if one sleep at 10:00 p.m., no eating after 8:00 p.m. may have more benefits since this allows time to digest the foods for dinner. No one would feel great to go to bed with a heavy stomach. However, in some cases where people have to stay late due to work, a small, nutrient-dense while low-calorie snack between dinner (e.g. 7:00 p.m.) and sleep (1:00 a.m.) may do good to them.
Advise 2: agree. Small frequent meals are more for people with special needs, e.g. digestion issues, high activity level like athletes, being ill with stress, having a schedule that does not allow sufficient time to eat a proper meal. If a person has adequate nutrients and calorie from the three meals, there is no need to split them into more than three times.
Advise 3: probably not. First, when frozen foods are thawed, there may be the loss of soluble nutrients such as vitamin B in the fluid. Moreover, there is a comparison from USDA Food-A-Pedia. Apparently, fresh broccoli wins. More importantly, fresh foods taste better if we do not talk about aged cheese or pickles.
Advise 4: if you choose to stay away from white bread but turn to the whole-grain types, it is wise. However, produce being naturally white does not mean they are low in nutrients. For example, button mushrooms are good source for vitamin B1, B2, B3, and B6. Onions are rich in potassium, magnesium, and vitamin B complex. Cauliflowers are from the Brassica oleracea family, the one having broccoli, kale, cabbage, etc. They are abundant with vitamin C, B6 and B9.
Advise 5: yes and no. Cheat day may work for some people who behaves well on non-cheat days and their appetite would not go crazy on cheat days. For another group, all whose need is only a small piece of dark chocolate (about 1 oz.) in the day, the so-called cheat day could be every day. Therefore, making moderate intake of everything a habit is the key, since binging is a desire that should be regulated.
Advise 6: strongly agree. Another posting (Sep. 16) on our website talks about how easy it is to overeating protein. Again, building muscle requires adequate exercise combined with proper protein intake.
Advise 7: non-pesticide or non-GMO foods are the less expensive choices for healthy eating.
Advise 8: hydration before eating breakfast helps adjust meal times so that one can be hungry when they have time to eat. Moreover, whether eating before exercise or not depends on the individuals: if no appetite, take a light snack in case, while if hungry, a small snack before exercise.
Advise 9: being clear about food categories is helpful for managing carb intake. Moreover, adequate intake of non-starchy vegetables helps reduce calorie intake to lose weight and keep an energy balance to maintain body weight.
The article is from the following link: