Sandara Park with a Small Eating Habit, What Are the Health Benefits?
[Celeb Health] Singer Sandara Park’s habit of eating small portions
In a recent appearance on tvN’s ‘You Quiz on the Block’ with 2NE1, she discussed her dietary habits from her trainee days. When Yoo JaeSuk asked, “Does Sandara still not eat much?” she replied, “That’s true.” CL, sitting next to her, added, “But recently, I saw her eat a whole bowl of rice by herself.” Known for her small appetite, Sandara Park’s eating habits have sparked interest in the pros and cons of small eating.
Reducing Food Intake Can Lower Inflammation and Promote Longevity
Practicing small eating, like Sandara Park, can offer various health benefits. Small eating, by definition, involves reducing the amount of food consumed during meals. This approach not only aids in weight management but is also beneficial for longevity. A survey by Statistics Soutn Korea revealed that the top secret to longevity among centenarians was small eating.
This restrained eating habit is a common trait found in famous longevity hotspots, such as Okinawa in Japan. Eating less lowers metabolic rates, resulting in less production of reactive oxygen species, which are known to accelerate aging and damage DNA and cells, leading to conditions like cancer and heart disease. In this way, small eating helps reduce inflammation in the body, ultimately contributing to a longer life.
How to Practice Healthy Small Eating?
While small eating is beneficial, drastically reducing food intake can lead to negative side effects. To practice it healthily, it's essential to establish a sustainable amount rather than imposing extreme restrictions. Starting by reducing your usual intake by 10-20% is a good approach, gradually adjusting according to your height and weight. A helpful method is to stop eating when your plate seems about 80% full.
Even when reducing portions, it's important not to limit essential nutrients. Carbohydrates, proteins, fats, vitamins, and minerals are all vital for the body. A balanced diet consisting of meat, fish, beans, fruits, and vegetables is crucial, along with maintaining regular meal times. It's important not to think of eating small portions as an excuse to binge later in the day. Regular meals—breakfast, lunch, and dinner—combined with exercise can help prevent muscle loss.
People Who Need Higher Caloric Intake Should Be Cautious of Small Eating
On the other hand, children in their growth phase, the elderly, and individuals with weakened immune systems should prioritize balanced and sufficient meals over small eating. This is also true for those with osteoporosis or diabetes. If caloric intake is insufficient, the body may start using protein and fat as energy sources. Prolonged fat depletion can lead to the breakdown of muscle and tissue, resulting in serious health issues. A weakened immune system can impair the body’s ability to combat bacteria and viruses, slowing down recovery from injuries. Symptoms like dry skin, hair loss, anemia, and missed periods may also occur.