• for LDL reduction, soluble fiber is more effective than insoluble fiber
• vegetable oil.. could be blend oil. Consider sunflower oil, corn oil, soybean oil
• Vit K2 for decalcification? Not good with Plavix
• transfat is present in ham, beacon, and many commercial (esp. deep-fried) foods

— meal pattern/timing

• intermittent fasting .. not recommended for my gastritis and my prediabetes “concern”
• What if I feel an empty stomach but no real discomfort?
• .. A: you have ignored it for decades. It may or may not mean acid
• cereal + congee .. good for breakfast, or even after dinner
• hungry after a full dinner .. warm, convenient fluid[milo, soups]. Avoid continuous snacking
• 2 bowels of fruits+milk in office? delay to 4pm, and split into two snacks.

Continuous snacking after dinner is worse than 3/4/5 afternoon snacks in office.

— specfic food items

• whole milk .. contains saturated fats and can affect my gastritis.
• watermelon .. fructose? Reduce if you worry about t2dm
• sweet rockmelon .. too much sugar? A: similar to watermelon
• purple grape and juice … antioxidant helps anti-clott? but high sugar? Eat in moderation.
• cheese .. Try reduced fat cheese. No cheese stick please.
• avocado .. heart-healthy but fatty? up to 3 avocados/week is safe (safer than animal fats or nuts), but can affect BMI
• .. my avocado smoothie .. fine if without the condensed milk. Additionally, consider alternatives to whole milk
• 3 yolks/week including century egg yolks
• beef is more (fatty) unhealthy than white meat? A: Red meat (incl. pork).. limit to 3 times/week
• sliced fish noodle soup .. is low-calorie if without the evaporated milk

— 24 Sep 2024 ..我今天第四次约见我的营养师。她记得我有冠心病，轻度胃炎，也顾虑血糖和血压。

蛋白质 — 她建议微调，多摄入各种蛋白质。肉、鱼、鸡蛋白之外，豆腐，乳制品也提供蛋白质。她说蛋白质有助于增加或维持肌肉。

我说与其多吃淀粉，我更愿意增加蛋白质。她点头。

体重 — 她记录了 2023 年8月至今4次体重，维持在64-67 公斤。她说很难得，尤其是最近半年瘦身。

她问了我每周运动项目，略表惊讶。她特别询问 有阻力运动 (resistance training)，因为她一直提醒我，上年纪容易肌肉萎缩。我提到爬楼梯，蹲起，引体向上。她认为很有意义。

过去半年，她认为最大的进步在于三餐规律化。我告诉她，90%早晨都吃一点，晚上大都在10点前开始进餐。她再次提醒我不要在正式晚餐结束后再继续吃零食，连续吃2小时。为此，她希望我减少边吃边工作。

她大胆地推测，这几个月体重减轻，最可能的解释就是晚餐总量正常化，不像以前，正式晚餐结束后，还继续边吃零食边用电脑，不知不觉又吃了第二顿晚餐，直到一两点才停。

今天我意识到，“正式晚餐”应该有始有终。