Is "eating vegetables first, then meat" outdated? Japanese experts reveal the correct order of eating for different ages

In the past decade or so, the diet of "eating vegetables before eating" has been widely praised for its ability to delay the rise in blood sugar and prevent diabetes. However, in the latest "2025 Edition of Japanese Dietary Intake Standards", this guideline was quietly deleted, causing concern.

Nutritionist Chie Noguchi explained that this is not because "Eating vegetables first" is ineffective, but because it was oversimplified and misunderstood as "effective for weight loss" in the past, and there was a gap with the original purpose of blood sugar control, so it was officially removed.

{9 99} The "correct order" changes according to age! Experts suggest that eating this way is more effective

If you are an average adult, you can eat vegetables first, and then eat staple food and meat after an interval of 10 minutes. The water-soluble fiber in vegetables can form a protective film in the intestines and slow down the absorption of sugar and fat. Don’t forget to note that the “10-minute interval” is the key. You can’t eat vegetables in one bite and rice in one bite.

If you are an elderly person over 60 years old, switch to "protein first" or "meat first". Since the elderly have reduced muscle mass, they should give priority to protein such as meat and fish to maintain physical strength and prevent frailty. Meat is rich in tryptophan, which helps produce the hormone serotonin, which helps boost your mood. In addition, starch cannot be ignored to avoid insufficient energy in the brain. Although vegetables are important, they can be eaten later in the nutritional ranking of the elderly.

Eating habits that all elderly people should pay attention to

First, don’t always eat the same thing. Taking in a variety of food ingredients can reduce the risk of dementia. Second, breakfast is the best way to consume protein. For example, natto, eggs, and fish sausages are all good choices. Third, vitamin D is indispensable for strong bones, especially shiitake mushrooms that have been exposed to the sun. Fourth, eating sweets between 3 and 4 pm is least likely to raise blood sugar. Fifth, when you have a poor appetite, you can keep a food diary to observe your body’s reaction. Sixth, don’t be overly afraid of fat. Insufficient fat intake can easily accelerate aging.

In short, the eating sequence is not a panacea, but adjusting it according to age and health status can indeed make nutrient absorption more efficient and improve overall health. You can also start today by rearranging the order of bites on your dinner table to suit your body’s needs.