How to achieve good health with a balanced three meal diet

Author: Unspecified. Reviewer: Unspecified. Curator: Unspecified. Production/Organizational Information: Unspecified. Title: How to achieve good health with a balanced three meal diet. Introduction: Healthy eating is vital; regular meals and diverse diets prevent illness. This article offers nutrition tips for a healthier new year.

Diet is the foundation of health. Eating incorrectly or irregularly is the root cause of most chronic diseases such as hypertension, diabetes, obesity, and gastrointestinal disorders. Consuming too much oil, salt, or sugar, irregular meal times, binge eating, and dieting can gradually harm the body. The 2024 edition of the "66 Guidelines for Health Literacy for Chinese Citizens" explicitly states in Article 63: maintain a balanced diet, eat a variety of foods, mix coarse and fine grains, have regular meal times, eat light meals, and reduce oil, salt, and sugar intake. Eating properly is more beneficial than any supplements; a regular diet is the most stable way to promote health.

A reasonable diet is centered around balance.

No single food can provide all the nutrients we need, so it's important to have a diverse diet that focuses on grains and includes a variety of food types. Ensure your daily intake includes multiple sources such as grains, tubers, vegetables, fruits, meat, poultry, fish, eggs, dairy, soybeans, and nuts. Incorporating some whole grains, mixed beans, sweet potatoes, and corn into your staple foods will make your nutrition more comprehensive, promote a healthier gut, and help stabilize blood sugar levels.

Regular meal times are the foundation of a healthy digestive system.

Eat a good breakfast, a filling lunch, and a light dinner. Stick to regular meal times and portion sizes; avoid binge eating, skipping meals, and late-night snacks. Skipping breakfast can harm the gallbladder, lead to low blood sugar, and leave you lacking energy in the morning. Eating dinner too late or too much can increase the burden on the digestive system, disrupt sleep, lead to fat accumulation, and trigger metabolic diseases. Regular eating habits help the body function steadily and provide a foundation for good health.

A light diet is the key to longevity.

Using less oil, less salt, and less sugar is the simplest and most effective way to prevent chronic diseases.

Less oil: Reduce frying and fatty meats to lower the risk of cardiovascular diseases.

Reduce salt: no more than 5 grams per day to stay away from hypertension and stroke.

Reduce sugar: Eat less desserts, milk tea, and snacks to prevent obesity and diabetes.

Light eating does not mean not consuming meat, but rather using fewer seasonings, less processing, and more natural ingredients. Methods like steaming, boiling, braising, and tossing dishes retain the original flavor of the food while also preserving the maximum nutrition.

At the same time, one should avoid being picky or restrictive with food, ensuring a balanced diet that includes both meat and vegetables, as well as a mix of coarse and fine foods, while maintaining a moderate intake. It is important not to blindly pursue trendy diets or believe in extreme dieting methods; the healthiest approach is the one that suits your body and can be maintained over the long term.

Eating is the most important small matter of every day.

Eating properly is the most important matter in life.

When the stomach feels good, the body feels good too.

When your diet is stable, your health will be stable.

May each of us be able to:

Regular meals, balanced diet, light and low in oil, and adequate nutrition.

Eat well to safeguard the lifelong health of yourself and your family.