Spring Health Diet: Protein, Fiber & Balanced Eating Tips

■ Reduce Simple Sugars & Sodium, Increase Protein, Fiber & Healthy Fats

The core of a modern healthy diet is improving nutritional quality by subtracting and adding. Reduce your intake of simple sugars found in sugary drinks, snacks, and desserts, and sodium, which is abundant in processed foods, soups, and stews.

Increasing protein, fiber, and healthy fats is beneficial. Protein is essential for maintaining muscle and immune function and is found in meat, tofu, and eggs. Fiber aids digestion and promotes fullness, and is abundant in vegetables and whole grains. Healthy fats can be obtained from fish, nuts, and seeds.

It’s critical to consume amounts appropriate for your body. While protein is vital for maintaining muscles, organs, and immune function, consuming excessive amounts isn’t necessarily beneficial. Consistent intake of an appropriate amount, based on age, activity level, and health status, is crucial.

For a healthy adult, a recommended daily protein intake is approximately 0.8-1.2 grams per kilogram of body weight. A 60kg individual should consume around 48-72 grams of protein daily, ideally around 20 grams per meal (approximately 100g of food weight).

This can be achieved by evenly distributing various protein sources across three meals, such as chicken breast (100g), beef or pork (100g hand-sized portion), fish (100g hand-sized portion), three large eggs, or one block of tofu (300g). Individuals with impaired kidney or liver function should consult a healthcare professional regarding appropriate protein intake.

■ Protein Intake for Younger & Older Adults

High-protein powders, convenient high-protein meals, and chicken breast-focused diets are gaining popularity among younger generations. Still, habitual use of protein supplements can lead to excessive protein intake. This can place a burden on the kidneys as they process the resulting metabolic waste.

Protein supplements can be a helpful addition when dietary intake is insufficient, but they shouldn’t replace meals. If you already consume enough protein through your diet, additional supplementation may not be necessary. When selecting a product, consider not only the protein content but also the sugar, sodium, fat, and additives.

Older adults are prone to insufficient protein intake due to difficulties chewing, impaired digestion, reduced appetite, and other factors. For older adults, it’s important to consume protein regularly in easily digestible forms, such as soft-cooked tofu, egg custard, steamed fish, yogurt, and milk. Combining light strength training or daily physical activity can help maintain muscle mass and overall physical function.

■ Low-Sugar & Zero Labels: ‘Highly Low Content’ Means Just That – Not Completely ‘Zero’

Low-sugar and zero-calorie foods are currently trending. “Low sugar” means less than 5g of sugar per 100g of food, and “zero” (sugar-free) means less than 0.5g of sugar per 100g of food. These labels don’t signify complete absence. Similarly, “0 kcal” means less than 4 kcal per 100g or 100ml, so zero-calorie foods can still contain a minor amount of calories.

However, low-sugar and zero-calorie foods can be a choice to reduce sugar intake. To enjoy these foods healthily, use them as a supplementary option to reduce sugar intake, and create a habit of drinking water or unsweetened tea regularly. When checking the nutrition facts label, look beyond the “zero” label and consider the type of sweetener, caffeine content, sodium, and fat content to avoid excessive consumption.

■ Consume a Variety of Essential Nutrients & Practice Healthy Eating Order

The key to a healthy, balanced diet isn’t excluding or emphasizing specific nutrients, but consuming a variety of them. Reduce refined sugars in carbohydrates and opt for whole grains like brown rice and oats. Utilize diverse protein sources like fish, beans, and eggs, and choose lean meats over processed meats. Select unsaturated fats from nuts, fish, and olive oil. Fiber-rich vegetables and fruits promote fullness, gut health, and blood sugar control, but consume fruits in moderation due to their fructose content.

Eating in the order of vegetables/salad → protein side dish → rice (carbohydrates) – known as “reverse eating” – can leisurely down blood sugar spikes and increase satiety.

Avoid snacks, sugary drinks, and instant noodles, and opt for small portions of nuts, low-fat dairy, or fruit instead. Avoid distractions like smartphones or TV while eating, and focus on the taste and aroma of the food. Eating slowly is also important, as it takes about 20 minutes for the brain to register fullness, helping to prevent overeating.

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