What is your ideal diet? Dietary points to extend healthy life expectancy
Are you familiar with the term “healthy life expectancy”? Healthy life expectancy refers to the average life expectancy minus the period of nursing care such as bedridden or dementia. A fulfilling diet is important in order to extend healthy life expectancy and live a healthy life without restrictions on daily life. However, even if you are told to “fix your eating habits,” some people may be at a loss as to what to do specifically. In this article, we will explain the ideal diet based on the “Dietary Guidelines” 1) created by the Ministry of Agriculture, Forestry and Fisheries.
What is your ideal diet? 10 items of the Dietary Guidelines2 ) and their explanations
The Dietary Guidelines were established in March 2000 by the Ministry of Education, the Ministry of Health and Welfare, and the Ministry of Agriculture, Forestry and Fisheries at the time with the aim of promoting the health of each individual, improving the quality of life, and ensuring a stable food supply. , is revised every few years. Here, we will explain based on the 10 items shown in the “Explanatory Guidelines for Dietary Guidelines 3) ” revised by the Ministry of Education, Culture, Sports, Science and Technology, the Ministry of Health, Labor and Welfare, and the Ministry of Agriculture, Forestry and Fisheries in June 2016.
① Enjoy your meal
In order to extend healthy life expectancy, daily meals are the basis, and it is recommended that each individual consumes the necessary amount of food in a well-balanced diet, but it is important to continue without straining.
For that reason, it is important that it is accompanied by deliciousness and enjoyment. The enjoyment of eating can be further deepened by eating delicious meals while acquiring knowledge and skills related to eating habits.
(2) From the rhythm of the meal of the day, a healthy life rhythm
People who skip breakfast have disordered dietary rhythms throughout the day, such as irregular dinner times and frequent snacking after dinner. In addition, frequent late-night snacks and snacks can lead to neglect of the three meals. Excessive drinking is also a factor that disturbs the eating rhythm.
Eating regular meals throughout the day and creating a lifestyle rhythm will also lead to the realization of a healthy lifestyle.
③ Maintain a proper weight with moderate exercise and a well-balanced diet.
Obesity is associated with lifestyle-related diseases, cancer, and cardiovascular disease, and underweight young women are associated with bone loss and the risk of giving birth to low-birth-weight babies. Also, being thin in the elderly can lead to frailty.
Weight has a lot to do with health. As part of your health management, try to maintain your weight (appropriate weight) *2 .
It is also important to maintain the necessary amount of food while consciously moving the body on a regular basis to consume an appropriate amount of energy and prevent deterioration of physical function and muscle strength.
④Balance your meals based on staple food, main dish, and side dish.
By focusing on staple foods, main dishes, and side dishes, it is possible to combine a variety of foods and obtain the necessary nutrients in a well-balanced manner.
In order to increase the enjoyment of meals and to avoid excessive intake of fat and salt, it is good to avoid unbalanced cooking methods.
⑤ Grains such as rice firmly.
Nutrients that provide energy are carbohydrates, proteins, and lipids, and these nutrients have a proper ratio. According to the Dietary Reference Intakes for Japanese (2020 edition), the target amount of carbohydrate energy ratio is set at 50-65% 4) .
Carbohydrates play an important role in supplying glucose to tissues that normally only use glucose as an energy source, such as the brain, nerve tissue, and red blood cells. It is also an important source of energy for moving the body during exercise. Cereals are foods that contain a lot of carbohydrates, so let’s take them properly.
⑥ Combine vegetables, fruits, milk, dairy products, beans, fish, etc.
Intake of potassium, dietary fiber, and antioxidant vitamins (vitamin A, C, E, etc.) is thought to be effective in preventing cardiovascular disease and cancer. To get the right amount of these nutrients, eat plenty of vegetables and try to eat fruits every day. Calcium intake tends to be low except for elementary school students, so try to eat a variety of foods such as dairy products, beans, and fish.
⑦ Eat sparingly with salt, and consider the quality and quantity of fat.
Excessive salt intake increases the risk of high blood pressure, stroke, heart disease, and stomach cancer. According to the Dietary Reference Intakes for Japanese (2020 version), the target amount of salt intake for people aged 15 and over is less than 7.5g per day for men and less than 6.5g for women5 ) .
Be careful not to take too much fat, and pay attention to the quality of foods derived from animals, plants, and fish.
⑧Take advantage of Japanese food culture and local products to pass down local flavors.
In Japan, a unique food culture has been nurtured that combines a variety of cuisines, centered on rice, and is linked to food production that is rooted in the climate and features of each region. And “Washoku; Japanese traditional food culture” is registered as UNESCO Intangible Cultural Heritage (December 2013).
It is important to pass on the ingenuity and wisdom of using local ingredients to the next generation.
In addition, if you incorporate local cuisine and traditional ingredients into your daily meals, the variety will increase and the enjoyment will increase.
⑨Take care of food resources and have a diet with less waste and waste.
Around the world, malnutrition caused by food shortages has left some people in poor health, while in Japan, 5.7 million tons of edible food is wasted6) (Reiwa 1 ) . year).
It is important to be careful not to buy too much, make too much, or order too much when eating out.
⑩ Deepen your understanding of food and review your eating habits.
From an early age, it is important to develop the ability to practice healthy eating habits and the spirit of enjoying eating habits. To that end, it is necessary to create an environment that provides opportunities for learning about food at home, school, and local communities. Also, eating habits are something that is done in the community, such as family and friends, so it is important to have opportunities to talk about meals and food.
To maintain and improve health, it is important to practice a healthy diet. Set a goal and work towards it.
Ajinomoto Group activities to support dietary habits
The Ajinomoto Group is working on various support so that everyone can improve their eating habits and live a healthy life. It will introduce a part of.
“Love Veggie®” Let’s eat 70g of vegetables plus your usual meal
Love Veggie® is a coined word of “Love” + “Vegetable”.
With the slogan “Let’s eat more vegetables!”, this is a project to support the implementation of the “target intake of vegetables of 350g or more per day” recommended by the government (Ministry of Health, Labor and Welfare Health Japan 21).
Introducing delicious recipes and menus that bring out the charm and nutrients of vegetables.
“Kachimeshi®” Rice that will make you stronger!
“Kachimeshi®” is a nutrition program that is practiced to improve the nutritional environment of athletes, born from sports nutrition science.
We introduce points by purpose, recommended recipes, and materials for study sessions.
“Ajikorabo” for people who think about health through nutrition
We disseminate information on the latest topics on nutritional issues in Japan, as well as suggestions and hints for solutions.
Summary
In order to improve your eating habits, it is important not only to take nutrients and eat foods, but also to enjoy the meals themselves, have conversations about eating habits, and sometimes learn about them. It may be difficult to implement all of the “Dietary Guidelines” all at once, but why not start with what you can and enjoy it little by little?
Welcome to my blog. My name is Muhammad Hassaan. I am a blogger and have a knowledge of five years of blogging. I also belong to the field of health as a D pharmacy student. That’s why I am running this health blog. I am very much interested to read articles on health and love to share information with other people and also get information from them. If you have any questions you can ask me through the contact us page. Thanks for Visiting us and Have a great day.
