Eating a Balanced Diet: A Healthy Life through a Balanced Diet in the Age of Longevity

Recently, trends in the Korean diet have favored westernized and unbalanced meals that mainly provide a single nutrient. To stop this unfavorable trend, the Committee of the Ten Guidelines for a Health Life: Korean Medical Association released three best practices to follow for the healthy and balanced diet in 2017. The purpose of these guidelines is to encourage people to eat a balanced diet that meets the recommended caloric intake, thereby reducing the risk of obesity and obesity-related diseases. First, eat a carbohydrate:protein:fat ratio of 55:20:25. Middle-aged and elderly Koreans consume a high proportion of carbohydrates as part of their total caloric intake, and those ≥65 years consume a low proportion of fat as part of the total caloric intake. Second, reduce consumption of soda and sugar-sweetened beverages. The recent World Health Organization recommendation for added sugar is less than 10% of a person’s total daily energy intake (<50 g/day). Koreans currently consume 72.1 g of added sugar per day. Koreans between the ages of 6 and 29 years consume sugar mostly through sodas, and those ≥30 years consume sugar mostly through coffee. Third, maintain the recommended caloric intake for a healthy diet. Rapid weight gain increases blood sugar levels and blood pressure, which can lead to diabetes and hypertension, as well as increasing the risk of cardiovascular disease, stroke, and colorectal cancer. To help prevent these conditions, people should maintain a healthy weight by avoiding overeating and being physically active starting at a young age.