enya FASHION QUEEN

EDITOR Angel Huang｜TRANSLATOR Aurora Lin｜PHOTOGRAPHER Wade Wu

在社群媒體上擁有高人氣的高敏敏營養師，長期以來致力於透過清晰易懂的影音及圖文，將深厚的門診經驗與專業知識，轉化為貼近大眾生活的健康飲食指南；白袍之下，她身為兩個女兒的母親，此時也正懷著第三胎，這樣具備臨床醫學、育兒及家庭經驗的背景，深獲許多女性與家庭的信賴。

A Gentle Revolution Beneath the White Coat, Nutrition from the Clinic to the Family Table

Min-Min Kao, Registered Dietitian

Widely recognised across social media for her approachable and informative health content, registered dietitian Min-Min Kao has long been dedicated to translating her extensive clinical experience and professional expertise into practical nutritional guidance for everyday life. Through engaging videos, articles, and educational content, she has helped countless people navigate the often-confusing world of nutrition with confidence and clarity. Beyond the white coat, however, she is also the mother of two daughters and is currently expecting her third child. Combining the perspectives of a healthcare professional, a mother, and a caregiver within a multigenerational family, Kao has earned the trust of countless women and households seeking realistic, evidence-based health advice.

自學營養學作為一種健康投資

談及個人學習營養學在當代的必要性，高敏敏營養師首先指出：「營養學其實就是日常生活中的預防醫學。」她認為營養學不該是身體亮起紅燈、面對慢性疾病威脅時才無奈尋求的「解方」，而是一種在健康時就該有意識實踐的日常投資。許多慢性代謝疾病，只要在用藥下搭配正確的飲食調控，數值甚至能管理得比一般人更好，這樣的成效也正體現了預防醫學的正向意義。

然而在資訊爆炸、真假難辨的網路時代中，高敏敏也提醒，自主學習的第一步是培養「追溯源頭」的思辨力，無論是網路上看到的文章，或使用AI得出的答案，都要有意識地主動探尋其背後的醫學文獻與專家依據，而非盲目跟從。 面對當代人快節奏的生活步調與外食習慣，高敏敏則抱持著優雅而靈活的彈性：「沒時間自己煮，不代表只能吃得不健康。」像是超商有地瓜、無糖豆漿、茶葉蛋選擇，外送可以叫健康餐，甚至在速食店將薯條更換為沙拉的微小決定，都是對自己身體的體貼；維持營養平衡的關鍵並非極端的禁食，而是在每一餐中，有智慧地確保「澱粉、蛋白質、蔬菜與水果」這四大類食物攝取均衡。

Learning Nutrition as an Investment in Health

When asked about the importance of learning nutrition in today’s world, Kao responds without hesitation:“Nutrition is preventive medicine in its most practical form.”In her view, nutrition should not be regarded as a last resort when health problems arise or chronic illnesses begin to surface. Rather, it should be seen as a long-term investment—one that people consciously make while they are still healthy. Many chronic metabolic conditions can be significantly improved when proper dietary management accompanies medical treatment. In some cases, health indicators can be managed even more effectively than those of the average person. To her, these outcomes perfectly illustrate the value of preventive medicine.

Yet in an era overwhelmed by information—where facts, opinions, and misinformation often coexist—Kao believes the first step in self-education is developing the ability to trace information back to its source. Whether reading an article online or receiving an answer generated by artificial intelligence, she encourages people to actively examine the scientific literature and professional evidence behind the information rather than accepting it at face value. For modern individuals navigating fast-paced schedules and a heavy reliance on dining out, Kao advocates a flexible and realistic approach.“Not having time to cook doesn’t mean you have to eat poorly.”A sweet potato, unsweetened soy milk, and a tea egg from a convenience store can form a balanced meal. Food delivery services now offer healthier alternatives, while even a simple decision—such as swapping fries for a salad at a fast-food restaurant—can be a meaningful act of self-care. For Kao, nutritional balance is not about extreme restrictions or rigid dieting. The real goal is ensuring that every meal contains a thoughtful balance of the four essential food groups: carbohydrates, protein, vegetables, and fruit.

餐桌上的健康飲食習慣養成

身為營養師，同時也是母親、妻子與媳婦，高敏敏主動將自己的專業知識引入家庭。起初，原本高度依賴外食的婆家，每年的抽血報告總是佈滿紅字，為了改善現狀，她選擇用最簡化的烹調方式入手，並透過在廚房分工，讓每個人都有自己負責的崗位——婆婆掌杓、女兒打蛋、先生幫忙張羅等，她發現：「與其把菜變得很漂亮，不如讓大家對這頓飯有參與感，你就會發現餐桌上都空盤了。」當全家人一起切菜、討論新菜色時，那份親手參與的成就感，潛移默化就讓家人對「在家吃自己煮的飯」這件事感到自然。而每天傍晚6點固定開飯的儀式感，也無形中形成了這個家的凝聚力。

長期下來，這份在餐桌上的堅持，不僅讓全家人的抽血數值從紅字轉為黑字，長輩與孩子養成了自覺挑選食物顏色的好習慣，甚至會主動拒絕過於油膩的外食，高敏敏更陪著婆婆跳流行舞蹈、幫公公報名銀髮族重訓課程，成功帶動家庭的運動風氣。

Building Healthy Habits Around the Family Table

As a dietitian, mother, wife, and daughter-in-law, Kao naturally brings her professional knowledge into her own household. When she first married into her husband’s family, dining out was the norm. Year after year, routine blood test reports were filled with alarming red numbers. Rather than introducing drastic changes, she began with the simplest approach possible: uncomplicated home cooking. At the same time, she encouraged everyone to take part in meal preparation. Her mother-in-law took charge of cooking. Her daughters helped crack eggs. Her husband assisted wherever needed. She quickly discovered something important.“Instead of focusing on making dishes look beautiful, it’s more important to give everyone a role in the meal. Once people feel involved, you’ll notice every plate comes back empty.”When family members chop vegetables together, discuss new recipes, and participate in preparing dinner, a sense of ownership naturally develops. Gradually, home-cooked meals become less of an obligation and more of a shared experience. The family’s daily ritual of gathering around the table at six o’clock each evening has, over time, become an invisible source of connection and stability.

Years of consistency have produced meaningful results. Blood test reports once marked with warning signs are now comfortably within healthy ranges. Both children and grandparents have developed the habit of consciously choosing colourful, nutrient-rich foods and often reject overly greasy meals without being prompted. Kao has also encouraged healthier lifestyles beyond the dining table—joining her mother-in-law in popular dance classes and helping her father-in-law enrol in strength-training programmes designed for older adults. Little by little, healthy living has become a family culture rather than an individual effort.

溫柔擁抱女性產後身材焦慮

當下正懷著第三胎的高敏敏，對於女性產後的體態焦慮，有著極深的同理。面對社群媒體上鋪天蓋地、歌頌「產後迅速恢復身材」的風氣，她溫柔地呼籲媽媽們停下對自己激進的苛求：「每個階段有每個階段的任務，不需要太偏激地給自己壓力。」她不諱言自己這一胎也長胖了不少，但她依然能開心地享受美食，因為她認為只要當下身體感覺舒服、血糖穩定，對於孕婦與產後媽媽而言才是最重要的。

即便自己身為公眾人物相當注重外在管理，但她強調光鮮亮麗的背後，往往有著大眾看不見的付出與崩潰時刻，對於一些看著社群產生挫折感的媽媽們，她的建議是「事先規劃」，比如提前預約產後泌乳師、皮拉提斯課程或健身房教練，透過具體行動化解眼下的焦慮。

「很多人學了理論，但能否實際運用在臨床經驗或生活中使用，又是一回事。」這也正是高敏敏營養師身兼母親的優勢，由於實際經歷懷孕生產、育兒過程，她更能了解媽媽們帶孩子的真實需求，並給予有效建議。未來，她也將持續在這條路上深耕，透過社群平台向更多人推廣健康飲食觀念。

Embracing Postpartum Body Anxiety with Compassion

Now expecting her third child, Kao speaks about postpartum body image concerns with deep empathy and personal understanding. At a time when social media is saturated with stories celebrating rapid postpartum weight loss and dramatic physical transformations, she gently encourages mothers to step back from unrealistic expectations.“Every stage of life comes with its own priorities,” she says. “There’s no need to be so hard on yourself.” She openly acknowledges that she has gained more weight during this pregnancy than she did before. Yet she continues to enjoy food without guilt because, in her view, feeling physically comfortable and maintaining stable blood sugar levels are far more important for pregnant and postpartum women than meeting external standards of appearance.

As a public figure, Kao is certainly mindful of her own image. However, she is also quick to remind people that the polished moments shared online rarely reveal the effort, frustration, and emotional struggles that often happen behind the scenes. For mothers who find themselves feeling discouraged while scrolling through social media, her advice is simple: plan ahead.Whether that means booking a lactation consultant, scheduling Pilates sessions, or arranging support from a personal trainer, taking concrete action can help transform anxiety into a manageable plan.

“Many people learn the theory,” she says, “but applying it in real life—or in clinical practice—is a completely different matter.”That, perhaps, is one of the greatest strengths she brings as both a dietitian and a mother. Because she has personally experienced pregnancy, childbirth, and the realities of raising children, she understands the challenges families face on a daily basis. More importantly, she knows how to offer advice that is not only evidence-based, but genuinely practical. Looking ahead, Kao remains committed to deepening her work in this field, continuing to share nutritional knowledge and promote healthier eating habits through her professional practice and social platforms, helping more people build healthier and more balanced lives.