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2022

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5 Principles of Healthy Eating

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　　Dietary habits such as high salt intake and insufficient consumption of fruits and vegetables are significant risk factors affecting the health of China's population. In recent years, researchers have been exploring key principles for healthy eating, and multiple international research institutions have released study data to analyze and interpret these topics.

　　Eat a good breakfast—skipping it can trigger your brain to send signals for high-calorie foods, increasing the likelihood of overeating at lunch and dinner. Research shows that people who regularly skip breakfast tend to live, on average, 2.5 years shorter. A proper breakfast should include at least three food groups: starchy staples like bread or multigrain porridge, high-quality protein sources such as eggs or lean meat, and fresh fruits and vegetables.

　　Dinner should be eaten earlier in the evening—having your meal early not only aids digestion and nutrient absorption but also ensures it doesn’t disrupt your sleep. A study by the Global Health Institute revealed that eating dinner after 9 p.m. can significantly increase the risk of developing breast and prostate cancer. Additionally, having dinner too close to bedtime may raise your risk of high blood pressure by up to 27%. If you must eat late, avoid lying down immediately afterward; instead, wait at least two hours before going to bed.

　　Eating vegetables first, followed by meat, and finishing with staple foods like rice or steamed buns can help lower post-meal blood sugar spikes and minimize blood sugar fluctuations.

　　Compared to people who don’t often eat at home, those who regularly dine at home have a 14% lower risk of developing type 2 diabetes. Researchers from the university’s School of Public Health found that individuals who eat at home more than six times a week not only enjoy better physical health but also report higher life satisfaction and greater overall happiness.

　　Eating slowly helps—eating too quickly can easily lead to weight gain. Studies show that people who never watch TV during meals have a 37% lower risk of obesity compared to those who often watch TV while eating. Eating slowly and mindfully, chewing thoroughly and savoring each bite, not only enhances your ability to recognize hunger and fullness signals from your stomach and intestines but also promotes better absorption of essential nutrients.

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