1. Omnivorous: Complementary foods; Japan recommends at least 30 different foods per day, but we can start with 10 or 15.
2. Slow Eating: Chew each mouthful 30 times and take half an hour for a meal. This can aid in weight loss, enhance beauty, prevent cancer, and improve brain health.
3. Vegetarianism: But this doesn't mean avoiding all meat. Vegetarianism is a core measure for preventing "civilization diseases."
4. Early Meals: All three meals should be eaten early. An early breakfast acts as the "intellectual switch" for the day, and an early dinner can help prevent diseases.
5. Light Diet: Excessive salt, oil, and sugar are known as the "three harms."
6. Cold Food: Low temperatures can extend lifespan, and cold food can also enhance digestive function.
7. Fresh Food: The vast majority of foods are best when fresh, which helps preserve many "live nutrients."
8. Clean Food: This includes being free from dust, bacteria, viruses, and pollutants.
9. Raw Food: Eat raw whenever possible and appropriate.
10. Regular Meals: Eat at set times and in fixed amounts. Over time, this establishes a dynamic routine, which is the best way to maintain health.
11. Liquid Diet: Besides congee, this also includes liquids like milk and soy milk.
12. Small Meals: Snacks between the three main meals have multiple benefits.
13. Selective Eating: In the era of individualized nutrition, one should choose foods based on their own condition (and even according to individual gene types) to make nutrition more targeted.
14. Fasting: This involves abstaining from food for a meal or a day within a certain period to thoroughly remove toxins from the body.
15. Dry Food: This enhances chewing function, strongly stimulates the nerve endings in the periodontal area, and also has a brain-strengthening effect.