“Eating until 80 percent full” has long been regarded as the principle of healthy eating, but the medical community has questioned this in recent years, especially for people over 50. Simply pursuing “80 percent full” may pose health risks. Data shows that the incidence of diet-related chronic diseases among middle-aged and elderly people, such as diabetes, hypertension, and gastrointestinal diseases, is increasing year by year.
Many patients said that they had been eating only 80 percent full for a long time, but their condition still worsened. Does this mean that 80 percent full is wrong? Doctors remind us that our diet needs to be adjusted scientifically after age 50; otherwise, it may harm our health.
Case: The hidden dangers of eating only 80 percent full for a long time
Mr. Wang, 55, is a senior executive. Despite his busy schedule, he insists on eating only 80 percent full at every meal. However, a medical examination revealed that he had a gastric ulcer and non-alcoholic fatty liver disease. The doctor analyzed that although he did not overeat, his diet was monotonous, his protein intake was insufficient, his gastric mucosal repair ability was reduced, and fat accumulated in the liver due to a lack of energy. This shows that “eating until 80 percent full” is not a general rule, and a scientific diet is crucial after age 50.
Physical changes and dietary needs after age 50
As you age, your metabolism slows down and your organs age, a process that is particularly noticeable after the age of 50. Gastrointestinal digestion ability decreases, muscle and bone loss accelerate, and immunity weakens, so the diet needs to be more precise. Traditional Chinese medicine believes that the qi of the spleen and stomach becomes weaker, while Western medicine points out that the basal metabolic rate decreases by 2 to 3 percent every 10 years.
Eating only 80 percent full for a long time may lead to nutritional deficiencies. For example, protein deficiency may accelerate osteoporosis, reduced gastric acid production can damage the mucosa, and insufficient energy may lead to fatty liver disease.
Doctors recommend 5 key points for eating after age 50
1. The right amount of satiety varies from person to person
Traditional Chinese medicine emphasizes that “the spleen and stomach are the foundation of the acquired constitution” and that one should eat until “moderately full.” Western medicine recommends adjusting calories based on body weight, activity level, and metabolic rate. Those who are underweight or working need to gain weight, while those who are overweight or have metabolic diseases need to control their weight.
2. Increase high-quality protein
Protein helps maintain muscles and immunity, but nearly 30 percent of people over 50 do not consume enough protein. Traditional Chinese medicine says it affects the “kidney qi,” while Western medicine recommends taking 1.0 to 1.2 grams per kilogram of body weight from sources such as fish, eggs, and soy products.
3. Balance diet with coarse and fine grains
Middle-aged and elderly people often prefer refined grains and ignore coarse grains. Traditional Chinese medicine advocates that “five grains are nourishing,” and whole grains are rich in fiber, which can help prevent constipation. Western medicine has confirmed that they can reduce the risk of cardiovascular disease. It is recommended to add brown rice and oats to white rice.
4. Eat a full meal during the day and have a light dinner
Traditional Chinese medicine believes that overeating at dinner can affect sleep, while Western medicine notes that metabolism decreases after 8 p.m. and that excess calories tend to be stored as fat. Therefore, dinner should be light and avoid high-fat and sugary foods.
5. Do moderate exercise after meals
Traditional Chinese medicine recommends “walking a hundred steps after a meal,” while Western medicine suggests 15 to 20 minutes of light exercise, such as walking 30 minutes after a meal, to lower blood sugar and prevent obesity.
Integrating Chinese and Western Medicine into a diet
Chinese medicine focuses on individualization and the balance of yin and yang, while Western medicine quantifies nutrition to target diseases. Combining the two can be more comprehensive, but it requires professional guidance to compensate for the shortcomings of traditional Chinese medicine’s lack of standardization and Western medicine’s neglect of differences.
Conclusion
“Eating until 80 percent full” is not entirely wrong, but diet after age 50 varies from person to person, and scientific adjustment is more important than eating less. From “moderately full” to “high-quality protein,” from “combining coarse and fine grains” to “eating full in the day and light in the evening,” the details determine health and lay the foundation for longevity.
Translated by Cecilia and edited by Amanda
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