Energy balance and lifestyle habits: Maintaining a healthy weight, limiting alcohol consumption, and maintaining good food hygiene.

Food intake and physical activity are two main factors in controlling weight. Food provides energy, while physical activity consumes energy. If you eat too much and don't exercise enough, the excess energy will accumulate in the body as fat, leading to weight gain and eventually obesity. Conversely, if you eat too little and do too much work or exercise, you will lose weight due to insufficient energy, resulting in a decline in work capacity. Therefore, it is important to maintain a balance between food intake and energy expenditure. Those who do mental work and have less physical activity should increase their exercise and engage in appropriate activities such as brisk walking, jogging, and swimming. Underweight children should increase their food intake and fat intake to maintain normal growth and development and a suitable weight. Both being overweight and underweight are unhealthy and can lead to decreased immunity, making them more susceptible to certain diseases, such as chronic diseases in the elderly or infectious diseases in children. Regular exercise strengthens the cardiovascular and respiratory systems, maintains good physiological condition, improves work efficiency, regulates appetite, strengthens bones, and prevents osteoporosis. Meals should be distributed reasonably. Generally, breakfast, lunch, and dinner should account for 30%, 40%, and 30% of total energy intake, respectively. People often drink alcohol during holidays, celebrations, and social occasions. High-proof alcohol is high in energy but lacks other nutrients. Uncontrolled drinking can decrease appetite and food intake, leading to deficiencies in various nutrients and, in severe cases, alcoholic cirrhosis. Excessive drinking increases the risk of hypertension, stroke, and other diseases, and can lead to an increase in accidents and violence, harming both individual health and social stability. Alcohol abuse should be strictly prohibited; if drinking is necessary, small amounts of low-proof alcohol should be consumed. Adolescents should not drink alcohol. When purchasing food, choose items that look good, are free of dirt, impurities, discoloration, or off-taste, and meet hygiene standards, strictly controlling the risk of foodborne illnesses. Pay attention to hygiene conditions during meals, including the dining environment, tableware, and the health and hygiene of those serving the food. In group meals, the practice of serving individual portions should be encouraged to reduce the chance of disease transmission.

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