How should I eat two meals a day?

As previously introduced, the benefits of rationally controlling diet and the historical origins of 'two meals' have been explained, including the suitable population and precautions. So, how should one eat when having one meal a day?

1st Question: I want to try changing to eating one meal a day. How should I eat?

Answer: Yang Shu Yu's suggestion is:It's good to eat a good breakfast, and it's best to eat lunch early, with a light lunch.2nd Question: What constitutes a good breakfast?

A good breakfast should include starch, protein, fruits and vegetables, and nuts.

Starchrefers to staple foods rich in carbohydrates, such as buns, bread, porridge, etc. It's best to include grains like oats, red beans, sweet potatoes, and root vegetables.

Proteinrefers to foods such as milk, eggs, and soy milk. Not only does it provide sufficient nutrition, but it can also delay gastric emptying, making breakfast more satiating.

Fruits and Vegetablesare rich in dietary fiber and have a low glycemic index, making them low-calorie healthy foods. For example, a chilled vegetable salad is an easy and practical method.

Nutsare rich in high-quality oils and various minerals. Just 20 grams a day, about a handful of almonds, walnuts, or pine nuts, is enough to meet the daily recommended intake.

3rd Question: Why should dinner be eaten early?

Research shows that the interval between dinner and the next day's breakfast (the second day) should be 15-16 hours, which is beneficial to health. Specific timings should be adjusted according to individual circumstances, and we believe a range of 12-14 hours is acceptable. Therefore, when possible, dinner intake should be controlled between 15:00-18:00.

Dinner should recommend light and easily digestible foods, such as porridge or coarse grains. We suggest following the 'white-yellow-green' balanced dietary principle. 'White' refers to white meats, such as fish, shrimp, and skinless chicken or duck; 'Yellow' refers to grains; and 'Green' refers to fresh vegetables. Protein and fat should be consumed in moderation.

4th Question: Is it okay not to eat lunch?

It depends on the individual. Office workers, those with high physical labor, and diabetes patients taking insulin or anti-diabetic drugs should eat at appropriate times, but can reduce the amount accordingly.

Lunch can be considered outside of the two main meals of breakfast and dinner, acting as a 'snack'. Therefore, it should be simple and small, with a high calorie count.

Which foods are rich in these nutrients?

Source: Yang Shu Yu TCM Studio