Skipping Meals – Increased Risk of Mortality
According to a 2022 study by Tongji Medical College (China) in collaboration with Iowa State University (USA), maintaining a regular three meals a day has a direct impact on longevity. Results from 24,000 participants showed that:
Those who ate only one meal a day had a 30% higher risk of death from all causes and an 83% higher risk of cardiovascular death.
People who ate two meals a day had a 7% increased risk of mortality and a 10% higher risk of cardiovascular death.
More specifically:
Skipping breakfast: increased overall mortality risk by 11% and cardiovascular mortality by 40%.
Skipping lunch: increased overall mortality by 12% and cardiovascular risk by 15%.
Skipping dinner: 16% higher overall mortality and 19% higher cardiovascular risk.
Irregular Eating Weakens the Immune System
Being “hungry one meal and full the next” not only harms the stomach but also negatively affects the immune system, the body’s important defense mechanism. Approximately 70% of immune activity occurs in the gut. When eating habits are irregular, the gut immune system becomes disrupted, leading to chronic inflammation, reduced nutrient absorption, and a weakened defense system.
Divide Portions According to the Golden Ratio
According to the Chinese Nutrition Society’s recommendations, daily energy intake should be divided as follows:
Breakfast: 25-30% of total energy.
Lunch: 30-40%.
Dinner: 30-35%.
Menu suggestions:
Breakfast: Combine cereals, milk, eggs or lean meat, and add some fruits and vegetables.
Lunch: Apply a ratio of 1 portion of meat to 2 portions of carbohydrates and 3 portions of vegetables.
Dinner: Prioritize water-rich, easily digestible foods such as porridge, steamed vegetables, and steamed eggs.
Tips for Healthier Eating
Carbohydrates: Choose whole grains and starchy vegetables like potatoes, lotus roots, and yam.
Vegetables: Prioritize high-fiber options such as celery, spinach, and broccoli.
Meat: Reduce red meat consumption and increase fish and seafood intake.
Cooking methods: Opt for boiling, steaming, and stewing instead of frying with excessive oil.
Eating on time, having regular meals, and adopting a healthy diet are not just good habits but also the foundation for a long and healthy life.
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