Health Expert Unveils “54321 Purchase Method” to Curb overspending & Boost nutrition
TAIPEI, Taiwan – A new approach to grocery shopping, dubbed the “54321 Purchase Method,” is gaining traction as a way to both control food spending and optimize nutritional intake. Developed by a health expert known as Lao Gu, the method emphasizes variety and mindful selection across five key food groups: vegetables, high-quality protein, fruits, carbohydrates, and “entertainment foods” – those typically highly processed or sugary.
The guidance, recently shared with the public, stresses maximizing diversity within each category. For vegetables, Lao Gu recommends rotating through five different types, specifically highlighting mushrooms, melons, dark green leafy vegetables, cruciferous vegetables, black fungus, bean sprouts, algae, and leafy greens. He particularly encourages incorporating dark green leafy vegetables and mushrooms into every meal. It’s significant to note, though, that watermelon, papaya, and cantaloupe are classified as fruits, not vegetables.
When selecting protein, the focus should be on lean sources. Lao Gu advises avoiding processed red meats like bacon due to their links to increased risks of cancer and cardiovascular disease. Instead, prioritize low-fat meat, fish, eggs, and dairy. Crucially, plant-based proteins like tofu, dried tofu, soybeans, black beans, and edamame are considered “the most important” sources.
Fruit selection should prioritize a rainbow of colors to maximize intake of beneficial phytochemicals. Examples given include red dragon fruit, papaya, and apples, wich provide nutrients like beetle, anthocyanins, beta-carotene, and quercetin.
Regarding carbohydrates, the “54321” method advocates for minimizing refined options like white bread and white rice, as processing diminishes their nutrient density. Alternatives like sweet potatoes, yam, pumpkin, taro, lotus root, and brown rice are recommended as more nutritious replacements.
the method addresses “entertainment foods” – highly processed or sugary items.While complete avoidance is ideal, Lao Gu suggests reducing both the amount and frequency of consumption, or opting for less burdensome alternatives like lightly salted seaweed, low-calorie rice cakes, or dark chocolate with minimal sweetness. Portion control and limiting weekly intake are also emphasized.
The expert also highlighted the importance of utilizing sources of high-quality protein as meat alternatives, such as eggs, low-fat cheese, Greek yogurt, tofu, soy milk, and tempeh.
Lao Gu concludes by advising individuals with chronic diseases to consult with a doctor or outpatient nutritionist for personalized dietary guidance.
Editor-in-charge: Li Zhi