A beginner's guide to fitness — healthy eating

1. Getting to know the three macronutrients#

The food we eat every day contains three important energy-providing nutrients: carbohydrates, protein and fat

Carbohydrates

Carbohydrates are an important source of energy for the body, commonly found in rice, noodles, steamed buns, oats, potatoes and similar foods

If you exercise regularly, a sensible carbohydrate intake also helps replenish the glycogen in your muscles

So there’s absolutely no need to cut out staple foods entirely in order to lose weight

Protein

Protein is an important substance that makes up the body’s tissues, and the key raw material for muscle growth and repair

Common sources include eggs, milk, chicken, fish, beef, tofu and soy products

If you’re doing strength training, adequate protein intake becomes even more important

But that doesn’t mean you must eat chicken breast or drink protein powder — everyday foods already provide plenty of protein

Fat

Fat is likewise an essential nutrient for the body

It provides energy, helps absorb fat-soluble vitamins, and takes part in many normal physiological processes

In your daily diet you can favour unsaturated fat sources such as fish, nuts and vegetable oils, while reducing trans fats and excess saturated fat

Fat itself isn’t a bad thing — it’s just that its calorie density is relatively high, so the amount matters

2. Vegetables and fruit matter just as much#

Beyond the three macronutrients, we also need vitamins, minerals, dietary fibre and other nutrients

Vegetables, fruit, whole grains and legumes are all important sources of these

For example:

• Dark green vegetables provide a range of vitamins and minerals

• Fruit provides vitamins, dietary fibre and water

• Whole grains and legumes provide dietary fibre and other nutrients

• Dairy and some soy products are sources of calcium

So you can’t just fixate on protein and calories — dietary variety matters just as much

3. A few common diet myths#

“You can’t eat rice if you’re losing weight”

Of course you can

The main factor behind weight change is the relationship between energy intake and expenditure over a period of time

Rice, noodles and other staple foods can absolutely appear in a fat-loss diet — what matters is sensible portions and the overall combination

“Skipping dinner makes you lose weight faster”

Skipping dinner may reduce your total calorie intake for the day, but it can also leave you very hungry, disrupt normal life, and even lead to eating more afterwards

You can absolutely eat dinner normally while cutting fat — the focus is still on your diet across the whole day

“Healthy foods can be eaten freely”

Nuts, avocado and olive oil, for instance, are all foods that fit into a healthy diet, but they also contain a fair number of calories

Conversely, plain rice and noodles aren’t foods you must give up

Whether something is healthy depends on the overall diet, not on the name of a single food

References:

• WHO: healthy diet

• Chinese Dietary Guidelines (2022)

1. First, learn to build one meal#

If you don’t want to weigh food and count calories every day, you can start with a simple plate method

These proportions are only a simplified model to aid understanding — not everyone has to follow them strictly at every meal

Actual portions still need to be adjusted to your appetite, activity level and body’s needs

Fruit, dairy and other foods can be placed in other meals

For example, an ordinary canteen lunch could be:

Rice + chicken leg + stir-fried greens + tomato and egg

2. How much should you eat each day?#

If you want a more concrete reference, you can look at the recommendations in the Chinese Dietary Guidelines (2022)

Note that these weights generally refer to the raw weight of the edible portion, not the cooked weight after the canteen has prepared it

Also, the whole grains and mixed beans in the table are already included in the total for grains — you don’t add them a second time

These are only dietary references for a general adult; actual needs vary with age, sex, activity level and so on

And there’s no need to weigh everything on a kitchen scale every day

What deserves more attention than eating 20 g less vegetables today is whether you maintain a reasonably balanced diet over the long run

The Chinese Dietary Guidelines also suggest eating more than 12 kinds of food a day on average, and more than 25 kinds a week

If that feels too complicated, start by rotating different vegetables, protein sources and staples each day

3. How should you arrange three meals a day?#

Here’s a very ordinary example

Breakfast: steamed bun + boiled egg + milk

There’s a staple and a protein source, and it’s convenient to prepare

If conditions allow, you can add a portion of fruit, or swap some of the refined staple for whole grains

Lunch: rice + chicken + two vegetable dishes

This is achievable in most school canteens

The chicken can also be swapped for fish, beef, eggs or tofu

Dinner: rice + fish or tofu + greens

There’s no need to think that because you’re going to sleep, you can’t eat staples at all

Just adjust according to that day’s activity, hunger and overall diet

If one meal didn’t include vegetables or fruit, you can make up for it in another meal

It’s fine if a single meal isn’t perfect — long-term eating habits matter far more

References: Chinese Dietary Guidelines (2022): eight principles of a balanced diet

1. School canteens#

If you mainly eat in a school canteen, first check whether your plate has the following categories:

• Staples: rice, noodles, steamed buns, etc.

• Protein sources: meat, fish, eggs, soy products, etc.

• Vegetables: as much as you can reasonably get, and vary the kinds

For example, if the canteen today has:

Braised chicken leg, black pepper beef, stir-fried cabbage, stir-fried greens, rice, fried chicken cutlet

Then you could choose rice, chicken leg and two vegetable dishes

If you feel like the fried chicken cutlet that day, you can actually have it — just reduce other fried foods a little

You don’t have to limit yourself to a few foods in the name of healthy eating; what you can stick with is best

2. What if you can only order takeout?#

You can eat fairly healthily with takeout too

When ordering, note “less oil, less salt” in the remarks

3. What if there’s only a convenience store or supermarket?#

If you don’t want canteen food and it’s inconvenient to order takeout, convenience store food can also be combined simply

For example:

• Whole wheat bread + egg + milk

• Rice ball + ready-to-eat chicken breast + a portion of fruit

• Bread + unsweetened yoghurt + egg

• Corn + soy products + milk

These are just convenient examples — none of them necessarily contains everything you need for the whole day

If one meal is short on vegetables, make up for it in another meal

4. What if your budget is limited?#

There’s really no need to buy expensive so-called health foods

Eggs, tofu, soy milk, milk, ordinary vegetables, rice and oats can all form a quite decent everyday diet

If your budget is limited, prioritise basic nutrition and food variety

Protein powder, imported avocado and various superfoods are not necessities of healthy eating

If you want more concrete examples of fat-loss combinations in canteens and takeout, see:

好人松松: “Everyday fat loss: from theory to cases — just eat canteen food and takeout”

1. If you want to lose fat#

The basic principle of fat loss is maintaining a moderate energy deficit over a period of time

Put simply, make the total energy you take in lower than the total energy your body burns

But that doesn’t mean you should cut food intake endlessly

I’d rather start from a few places that are easier to adjust

First, cut unnecessary extra calories

Such as sugary drinks, excess snacks, fried food, and large amounts of cooking oil and sauces

If you used to drink a sugary milk tea every day, start by reducing the frequency, or replace it with an unsweetened drink

Second, adjust portions of staples and other foods sensibly

For example, if a meal always leaves you uncomfortably stuffed, try adjusting the portion while ensuring you still get vegetables and protein

Be careful here: reducing total calories is not the same as only reducing rice

Cooking oil, snacks and drinks also affect your daily energy intake

Third, preserve muscle mass as much as possible

If you’re cutting fat, combining strength training with adequate protein intake can help reduce muscle loss during weight loss

And you can absolutely do strength training and aerobic exercise at the same time

Fourth, don’t chase overly fast weight loss

Excessive dieting can lead to nutritional shortfalls, fatigue and worse training performance

If you often feel clearly hungry, dizzy or weak, you need to re-examine how you’re eating

2. If you want to build muscle#

If you want to build muscle, besides training with weights regularly you also need adequate energy and protein intake

If you eat too little over the long term, your body may not have the resources to support ideal recovery and muscle growth

For people hoping to gain weight and muscle, you can appropriately increase portions according to your actual situation

For example:

• Slightly larger portions of rice, noodles and other staples at main meals

• A protein source at every meal

• Extra energy from milk, yoghurt, nuts and similar foods

• Making sure you still get vegetables, fruit and normal nutrition

But building muscle isn’t a matter of eating as much as possible either

Too large an energy surplus may also noticeably increase fat

For people just starting strength training, it’s even possible to gain some muscle while eating at maintenance calories

So first establish regular eating and training, then decide whether to eat more based on your actual weight, strength and body changes

On how much protein you need

A 2018 systematic review covering 49 studies and 1,863 participants found that increasing protein intake during resistance training helps improve muscle strength and lean body mass

In that research, the extra muscle gain levelled off gradually after a total daily protein intake of about 1.6 g per kg of body weight

But this number isn’t a task everyone must complete — actual needs depend on training status, energy intake and body condition

If you’ve only just started exercising, first make sure every meal has a protein source, then learn more about sports nutrition as needed

3. If you only want to maintain weight and eat healthily#

Then it’s actually simpler

On the basis of overall energy balance, ensure food variety, plenty of vegetables and fruit, reasonable protein intake, and minimise high salt, high sugar and excess oil

You don’t need to weigh and count calories every day, and certainly don’t punish yourself because one meal was bigger than usual

Healthy eating can be a very ordinary habit

4. How do you know whether you’re eating appropriately?#

If you’re cutting fat or building muscle, you can observe your weight and body changes regularly

But weight doesn’t move in the same direction every day

Water intake, salt intake, glycogen storage, food residue and so on can all cause short-term weight fluctuations

So if you want to judge the trend from your weight, measure under similar conditions — for example, after the toilet in the morning and before eating

Then look at the trend over two to four weeks rather than a single day’s number

If there’s no expected change over a long period, you can then gradually adjust your diet or activity level

At the same time, you can also pay attention to waist circumference, training performance, energy levels and hunger

After all, what we want is a healthier body, not just a number on the scale

References:

• National Health Commission: notes on the Dietary Guidelines for Adult Obesity (2024 edition)

• Systematic review of protein supplementation and resistance training outcomes (2018)

1. What if you’re always hungry while cutting fat?#

First, check whether you’re actually eating too little

If you maintain a large energy deficit for a long time, obvious hunger is very likely, and it can also affect exercise and normal life

You can try adding vegetables, whole grains and a moderate amount of protein foods to improve satiety while keeping nutrition up

If it’s just an occasional craving, you can drink some water or do something else and see whether you really want to eat

But if you’re already clearly hungry — especially if it’s been a long time since your last meal — there’s no need to keep forcing yourself through it with water and distraction

A proper snack is fine too

For example, an apple, a glass of milk or some unsweetened yoghurt

2. How should you eat around exercise?#

Before exercise

If it’s been a long time since your last meal, you can top up with something easy to digest according to your needs

For example, a banana, bread or oats

If you’re planning a long or high-intensity session, you can also schedule a normal meal in advance

But going straight into intense exercise right after a very large meal may upset your stomach

The specific interval can be adjusted according to how much you ate and how you feel

After exercise

If it happens to be mealtime, just eat a normal meal — that’s great

For example, rice with chicken and greens, or noodles with egg and beef

If you can’t sit down for a proper meal yet, you can have something convenient first

For an ordinary trainee, there’s no need to chase the so-called “30-minute post-workout golden window”

Total daily nutrition and regular training matter far more

3. Do you need to buy protein powder and other supplements?#

If your daily diet can meet your protein needs, there’s no need to drink protein powder on top

But if you’re busy, or limited by canteen food and other conditions, protein powder can be a convenient way to top up

Other supplements such as creatine, multivitamins and fish oil also have their own use cases

Creatine monohydrate, for example, has fairly good research support for improving some high-intensity performance

But beginners don’t need to research a pile of supplements from day one

Get your normal diet and training sorted first, then decide whether to supplement based on a clear need

In particular, products claiming to burn fat quickly are not worth trusting

4. How much water should you drink each day?#

The Chinese Dietary Guidelines (2022) suggest that, in a mild climate and at a low activity level, adult men should drink about 1,700 ml of water a day and women about 1,500 ml

This is only a basic reference

If the weather is hot, you sweat a lot or you’ve done a long session of exercise, you need to drink more according to the situation

Drink small amounts frequently through the day, favouring plain water or weak tea

But there’s no need to force down a large volume of water in a short time

5. How do you read a nutrition label?#

When buying packaged food, you can focus on a few things:

• Energy: how many calories the food provides

• Protein: the protein content

• Fat: the total fat content

• Carbohydrates: the carbohydrate content

• Sodium: the sodium content

Also, be sure to check whether the label refers to per 100 g, per 100 ml, or per serving

For example, a snack might contain 2,000 kJ per 100 g

If you eat 50 g, the energy you take in is about 1,000 kJ

Converted into the kilocalories we usually talk about, that’s about 239 kcal

Similarly, if a whole packet contains two servings and the label only lists values per serving, then eating the whole packet means counting both servings

Also look at the ingredients list

Ingredients are usually listed from most to least by amount added, so you can roughly judge what the food is mostly made of from the first few items

And a package saying “high protein”, “no sucrose” or “healthy” doesn’t mean its total energy is necessarily low

If you want to learn more, I really recommend this video:

Dietitian Gu Zhongyi: “Understand a nutrition label in 8 minutes — are you reading it right?“

1. To learn fat loss with canteen food and takeout#

好人松松: “Everyday fat loss: from theory to cases — just eat canteen food and takeout”

Watch on Bilibili

This series works through real eating situations like canteens and takeout, and covers how to arrange everyday fat-loss eating

If you don’t plan to cook for yourself every day, this kind of content is well worth a look

2. To learn nutrition and fitness diet systematically#

好人松松: “The complete diet handbook for fitness beginners”

Watch on Bilibili

This is a fairly detailed fitness diet course, covering calories, the three macronutrients, cutting and bulking diets, and some common questions

It’s long, and suited to people who are already interested and want to dig deeper

However, where it covers specific energy calculations and training diet arrangements, I’d suggest understanding and adjusting them to your own situation

3. To understand myths like skipping dinner#

Dietitian Gu Zhongyi: “It’s 2026 and you’re still losing weight by skipping dinner? A dietitian has something to say”

Watch on Bilibili

Suited to readers who want to know how to arrange dinner while losing weight, and to understand common diet myths

4. To study the Chinese Dietary Guidelines systematically#

Dr Li Xi: “Interpreting the Chinese Dietary Guidelines 2022”

Watch on Bilibili

This is a course series divided into chapters

It covers food variety, protein, vegetables and fruit, drinking water, healthy weight and more

If you want to understand the Chinese Dietary Guidelines further, this is a good place to start

5. Official learning materials#

If you want more complete material, you can also read these sites directly:

• Chinese Nutrition Society: the Chinese Dietary Guidelines and nutrition education material

• Chinese Dietary Guidelines (2022): the eight principles of a balanced diet

• WHO: healthy diet: basic principles and recommendations for healthy eating

These videos and sites can serve as entry points for further learning, but when it comes to specific diet plans and nutrient intakes, it’s still best to combine authoritative guidelines with your own situation