Asami Sato writes:
Mr. and Mrs Mine have some risks of various diseases. So they must improve their daily eating habits to reduce their risks. First, they must have breakfast every morning. Skipping breakfast contributes to an irregular pattern of eating. It can lead to too much hunger at lunch, and it can cause them to overeat. They have a lot of fatty foods and eat few vitamin-rich foods at lunch. They may not have enough time for lunch, but they must have a balanced meal. At dinner, they eat high cholesterol foods in heavy oil, for instance, cheese, butter, margarine etc. So they must improve by eating more low calorie, low fat, and high vitamin food. In addition, they don't do regular exercise. Not exercising contributes to high cholesterol. Pumping oxygen during exercise stimulates blood circulation.
As for Mr. Mine, he comes home late at night. So his dinner is very often fast food, like pizza, yakitori, or Chinese noodles. However sleeping immediately after dinner is bad. It is better to have a well-balanced dinner at 18 ~ 20 o'clock at his office, if he can. If he has dinner late, he should eat low calorie, low fat food and intake moderate amounts of vitamins and protein. So he should cook as much as possible, based on Japanese traditional food like tofu, natto, miso, etc. Most important, he should stop smoking. Smoking is linked to heart disease. And It has a bad effect on non-smokers, like Mrs Mine.
As for Mrs. Mine, at dinner, she should cook as frequently as possible, too, based on Japanese food. For example, rice, miso soup, fish and some vegetables. In addition, once she has her dinner, after that, she should not eat other food, like snacks, cheese, eggs, butter or margarine, and fatty meats, and of course dessert. These foods contain cholesterol and saturated fats which raise the cholesterol level in the blood and lead to the danger of heart disease. She has both high HDL and LDL levels (her LDL is 165). Both she and her husband lack vitamins, calcium, fiber, etc. Vitamins which are contained in vegetables are essential to the normal functioning of our bodies. Calcium which is contained milk, cheese, fish, etc. is one of the most important nutrients. If calcium intake is low, she should try to increase it in acceptable ways. And her relations nave developed complications with various cancers, including cancer of the breast. This is a risk factor. In addition, she must understand eating only two meals a day will make her gain more weight, another risk factor for cancer and other diseases. If she keeps her health by reducing her weight and eating better to prevent cancer, this will result in her having a nice appearance.
In sum, they should eat nutrient-rich foods. For breakfast, for example, cereal and milk with some fruits in season are better to take sugar-free than sugar-coated cereal. Or rice, miso-soup with a lot of vegetables or tofu, fish and fruits. As for lunch, it's good for Mr. and Mrs. Mine to take a lunch (a lunch box) with them. If they do not have enough lunch time, they should not have fatty food but choose something like a ball of rice with fruits and vegetables. Fast food is very convenient at lunch. But it contains poor nutrition. And regular exercise is also important to maintaining a healthy weight. Daily exercise for at least 30 minutes a day is required. Exercise reduces stress and fats (LDL) in the blood. They work hard, so they tend to have a lot of stress. This stress can be the source of diseases. For daily exercise, they could try walking to the station, or not using the elevator but walking up the stairs, jogging on weekends, etc. It is good for them to write down what they eat a day, then check their meals with each other. One of the most important things is they should eat regular meals every day.
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