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What is a healthy regular diet?

What is a regular diet

It is to take in three meals a day with a balanced diet of nutrients. Eating three meals a day is important not only to supplement the energy and nutrients necessary for activity, but also to regulate the rhythm of life.

In order to maintain good health, it is necessary to balance the energy intake from meals and the energy expenditure used in daily activities.

If less energy is consumed and more energy is taken in, the surplus energy becomes body fat and accumulates in the body, causing obesity.

Also, if you take in less energy and expend more energy, you will lose weight. There is no problem if it is a healthy weight loss, but if the energy intake is reduced due to a loss of appetite or an unbalanced diet, it will be difficult to maintain good health because the nutrients are not sufficiently supplemented. . As a result, they fall into a state of malnutrition, increasing the risk of becoming bedridden or requiring nursing care.

Eat three meals a day and eat at the same time every day. Ideally, each meal should have a 3:4:3 (or 3:3:4) energy ratio of breakfast: lunch: dinner. Eating a large dinner or eating two hours before bedtime can lead to obesity

Also, if there is too much space between meals, the body will go into starvation mode and eat a lot at once. Skipping breakfast also slows down your metabolism and prevents you from using energy.

No matter how much you eat three meals a day, an unbalanced diet such as “only XX” or “without XX” will result in a lack of nutrients due to lack of vitamins, minerals, and proteins. If you follow the traditional Japanese style of eating one soup and three dishes (a staple food, a main dish, two side dishes, and a soup) for three meals, the nutritional balance will be better.

Effects of a regular diet

Continuing a regular diet has the following effects.

Maintaining proper weight

Health maintenance and promotion

rhythm of life

Improves intestinal environment (improves constipation)

Prevent disturbance of the autonomic nervous system

emotional stability

The brain operates according to a circadian rhythm, which has a cycle of 25 hours a day. It is the “clock gene” in our body that corrects the 25-hour “circadian rhythm” to the actual 24-hour day.

The method of adjusting the clock gene to 24 hours is that the “central clock gene” is reset by exposure to the morning sun, and the “peripheral clock gene” provided in each cell is reset by eating breakfast. is adjusted by Getting some sunshine and eating breakfast is a good way to start a normal day1).

what and how much to eat

Nutrients have three functions in the body: carbohydrates, proteins, and lipids that serve as “energy sources,” proteins, lipids, and minerals that “constitute the body,” and vitamins and minerals that “regulate the condition of the body.”

The Ministry of Health, Labor and Welfare and the Ministry of Agriculture, Forestry and Fisheries recommend the “Dietary Balance Guide” (see link 1) as a guide to help you understand what and how much you should eat. This makes it possible to understand the appropriate number of meals per day at a glance, and divides meals into five categories: staple food, side dish, main dish, milk and dairy products, and fruit. We offer not only food, but also specific cooking menus.

When the amount of energy required per day is 2200±200kcal (basic form)

5-7 staple foods

5-6 side dishes

3-5 main dishes

2 milk/dairy products

two fruits

* “tsu” is a unit of how much you should eat

Divide the main dish, side dish, and main dish for breakfast, lunch, and dinner in a ratio of 3:4:3 (or 3:3:4). Skip milk, dairy products, and fruit between meals.

The staple food can be rice, bread, or noodles. Aim for 1-2 servings per meal. Even within the range of 5 to 7 staple foods, a single meal that is centered on staple foods is not only unbalanced, but also raises blood sugar levels and is stored as fat, leading to obesity.

As a guideline, two side dishes are included at each meal, such as salads, anemone (simmered dishes), simmered dishes, and stir-fried dishes. When I’m busy in the morning, I don’t eat any side dishes, and I use 100% vegetable juice.

The main dish is meat, fish, soybean products, and eggs throughout the day. In particular, soy products and fish should be included daily. Soybean products such as natto and cold tofu, and fried eggs are included in one serving for breakfast, and two fish dishes and three meat dishes for lunch and dinner.

If milk, dairy products, and fruits cannot be supplemented with one meal, incorporating them into snacks will supplement calcium and vitamin C that cannot be supplemented with meals alone.

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