"Saving Up Nutrients"... The Foundation of Health in Modern Society

For Mr. A, an office worker in his 30s, skipping breakfast and starting the day with just a cup of coffee has become routine.

To manage his weight, he keeps lunch simple with a protein drink or similar meal replacement and relies on dietary supplements to make up for missing nutrients. When he feels tired, he drinks vitamin beverages, and when he gets hungry, he opts for snacks or other processed foods.

If he has no special plans, he eats at home. However, since he skips breakfast and eats a light lunch, he often compensates with a hearty meal such as meat or soup dishes. This dietary pattern is common among modern office workers.

According to the Korea Disease Control and Prevention Agency’s National Health and Nutrition Examination Survey, the breakfast skipping rate increased from 23.9% in 2013 to 34.6% in 2023 over the past decade.

During the same period, vegetable intake decreased from 282.2g to 232.5g, and fruit intake dropped from 169.1g to 116.3g. In contrast, meat consumption rose from 104.4g to 129.0g, and beverage consumption increased from 168.6g to 274.6g.

This is closely linked not only to unbalanced eating habits but also to an increased risk of chronic diseases such as obesity, hypertension, and diabetes. Good health is not achieved overnight. It is important to gradually build up nutrients through daily meals, just as one would save up over time.

Breakfast replenishes glucose levels that decrease during sleep, helping to maintain cognitive function and reduce fasting periods, which prevents overeating and rapid spikes in blood sugar after meals. It also helps regulate the body’s biological rhythm and energy metabolism, aiding in the prevention of obesity and insulin resistance. Therefore, even a simple breakfast-such as eggs, nuts, bananas, whole grain cereal, or soy milk-is recommended.

When food choices are focused solely on preference or taste, it often leads to meals high in calories, sodium, and saturated fat, but low in dietary fiber, calcium, and vitamins. Relying on protein drinks or vitamin beverages for meals may provide temporary satiety but can be nutritionally inadequate.

It is important to choose high-quality meals that balance the three macronutrients-carbohydrates, protein, and fat-and include micronutrients such as vitamins and minerals, based on natural foods. For example, a meal including multigrain rice (complex carbohydrates), fish (quality protein), nuts (healthy fats), along with vegetables and fruit.

Kim Yunmi, Director of the Comprehensive Health Check-up Center at Daedong Hospital and a specialist in family medicine, emphasized, "Recently, many people skip one or two meals due to busy schedules or weight loss efforts and replace them with meal substitutes. However, the foundation of health is three meals a day, at regular times, with balanced nutrition tailored to individual calorie needs and health status."

She added, "Dietary supplements and vitamin beverages are only supplementary measures. Focusing intake on specific ingredients can actually lead to nutritional imbalance. For the sake of nutritional balance and absorption, it is best to base your diet on natural foods. Health is not built in a day, so it is important to consistently replenish nutrients through quality meals every day, as if you are saving them up over time."

Vegetables (not related to the report). Provided by Clipart Korea.