Tips

1

•  Appreciate food and say “Thank you for the food!” before eating.
•  Avoid watching TV or playing games when eating.
•  Eat meals together.

2

•  Eat regularly by having 3 meals and 2 times for snacks.
•  Eat various dishes when having a meal.
•  Avoid eating until you are too full.
•  Exercise well including taking walks, stretching, etc.

3

•  Have multi-grain rice with brown rice, barley, beans, millet, sorghum, etc.
•  Eat at least one type of vegetable per meal and food made with beans and fruits at least once a day.
•  Rather than having fast foods and confectionaries as snacks, enjoy fruits, vegetables, beans, and nuts. Drink water rather than sodas.

4

•  Chew at least 30 times when you take a bite.
•  Have less processed food with fewer condiments and additives.
•  Try to recognize various tastes of vegetables.

5

•  Check food’s labels to see expiration date and nutrition facts.
•  Choose food low on calories, saturated fat, sodium, and sugars.
•  Select food with no MSG, synthetic preservatives, artificial food colors, etc.
•  Avoid junk food.

1

• Eat a variety of food including grains, vegetables, fruits, meat, fish, eggs, foods made with beans, and dairy products.
• Have balanced meals with a main dish and side dishes.
• Avoid eating only what I prefer and have various foods sufficiently without eating too much.

2

• Increase the consumption of unrefined whole grains (brown rice, whole wheat, multi-grain, etc.).
• Have unprocessed fruits and vegetables if possible with peels.
• Use fresh and safe natural ingredients and choose the least processed food.

3

• Eats various colors of fruits and vegetables every day.
• Excluding kimchi, have over two plates of vegetables every meal.
• Eat less animal-based food but more of plant proteins.

4

• Have food abundant in omega-3 fatty acids such as fish with bluish color on top, perilla oil, nuts, etc.
• Limit consumption of meat such as ribs and pork belly, butter, and coffee creamer with high saturated fat.
• Eat less food fried in oil such as pan-friend pancakes and use less oil when cooking.

5

• Drink at least 5 cups of water per day.
• Use less salt when cooking and have less soup or sauce.
• Eat less salted food such as kimchi, salted seafood, and pickled vegetables.

6

• Grow the habit of checking processed food’s labels and nutrition facts when selecting food.
• Check serving size per container and get used to information such as the product’s calories, nutrients, and additives.
• Choose food with safe ingredients and no or least additives.

7

• For nutrients not easily consumed during meals, take supplements to seek balance.
• For supplements, opt for products of a trustworthy company according to my condition.
• When taking supplements, consume an appropriate amount according to recommendations with plenty of water.

8

• Know your weight and get into the habit of measuring it every day.
• Move often throughout the day and exercise at least 30 minutes per day.
• Adjust energy consumption according to your activities and avoid overeating.

9

• Prepare and order only as much as you need.
• Enjoy the portion of food you prepared and try not to leave any behind.
• Eat with family or colleagues and enjoy the comfortable time when eating.

10

• Prioritize and consume plant protein products such as beans, nuts, and whole grains.
• For the health of Earth and myself, consume less red meat high in saturated fat.
• Realize respect for life and ecology by consuming meat from safe and comfortable places where animal welfare is promoted.

1

• Have nutritionally balanced meals three times a day and two times of an appropriate amount of snacks.
• Eat various foods but avoid overeating.
• Have soft food with ingredients diced well.
• Have meals for over 20 minutes and chew more than 30 times per bite.

2

• Have multi-grain rice with brown rice, barley, beans, millet, sorghum, etc. rather than white rice.
• Eat lean meat, chicken, fish, eggs, and bean products rather than meat high in fat.
• Have at least two dishes (cooked, raw) made with vegetables of various colors every meal.
• Eat fruits every day.

3

• Enjoy the natural taste of food.
• Avoid eating sweet, salty, spicy, and high-in-fat foods.
• Choose food products low in salt, sugar, and fat.

4

• When purchasing food, check the expiration date and storage conditions.
• Prepare food only as much as you need.
• Leftover food should be refrigerated but avoid eating food stored too long.

5

• Drink water often before you feel the thirst.
• Drinking should be limited to a cup per day at most.
• Lessen the habit of having meals and drinking together.

6

• Stretch and do simple exercises occasionally.
• Regularly take a walk.
• Try to build arm and leg muscular strength.