Prologue 11

Chapter 1: Immunity and Nutrition Management: "The Era of Extended Healthy Lifespan" 17

01 Healthy Longevity vs.
Sick General· ·····················19
02 The entire nation supports a healthy world···21
03 The first step to health management is eating habits····················23
04 Food will soon become me.
Nutritional Epigenetics · ·····26
05 Latest Nutrition · ············31
06 Cells! Microcosms of Life························34
07 What is immunity?························37
08 Lymphatic System and Immune System · ························39
09 Does eating well improve immunity? · ·················41

Chapter 2: Intestinal Health and Nutrition Management 43

01 AII about your Gut···························································45
02 Are there tubes inside our bodies?··················47
03 I want to have a meal with someone I feel comfortable with. · ···············49
04 Those Guys in My Stomach (Gut Microbes)···················52
05 Bat-like intermediate bacteria· ························54
06 When my stomach hurts, I just get annoyed··················56
07 Happy hormones surge from a healthy gut.· ················59
Chapter 8: The Hormone Production Factory·········61
09 Weight Loss Injections? Hormones and Nutrition!·················63
10 (Oh my goodness!) Can I have some golden poop?!····················67
Chapter 11: Health Barriers and Key Factors······70
12 The Eating-and-Being Relationship Between Prebiotics and Probiotics········79
13 Eat beautifully and colorfully.
Tiny colors that protect your cells...82
14 Plants' Self-Defense Instincts: A Story of Phytochemicals: The Pleasantly Hot Capsaicin··85
15. Yellow Light for Health, Beta-carotene·············87
16 Red Health, Lycopene ·················89
17 Purple Antioxidant, Anthocyanin···············90
18 Anthoxanthin, a symbol of cleanliness················91
19 The Color of Life, Green Chlorophyll·········93

Chapter 3 Nutritional Management for Low-Salt Practices 95

01 The misconception that Korean food is salty························97
02 Sodium, the Two Faces of Saltiness·········101
03 The Temptation of Sweet and Salty Sweetness, and What Are the Results?···104
04 Sodium and High Blood Pressure: The Love-Hate Relationship··················107
05 Does the sodium that enters the body also affect how it leaves?·····111
06 Potassium, a friend who can fight sodium··············116
07 Nutrition labels reveal health.·················119
08 Misconceptions and Truths About High Blood Pressure Measurement Standards···120

Chapter 4: Nutritional Management for Mortgage Practice 123

01 Misconceptions and Truths About the Party·························125
02 Should I absolutely reduce carbohydrate intake?·················129
03 The War on Sugar··························131
04 The Correlation Between Sugar Addiction and Dopamine······133
05 If you want to be healthy and confident, don't seek out sugar!···············135
06. Jocheong and malt syrup···························137
07 Energy contribution ratio of total sugars····················139
08 The Three Musketeers Diseases with the Party····················145
09 Simple and Complex Parties·······················147
10 A Glass of Water! The Circular River······················151
11. Understanding the Glycemic Index and Glycemic Load······153
12 Are Zero-Kcal Alternative Sweeteners Safe?············158
13 Dietary fiber is also a carbohydrate.····················163
14 Dietary fiber intake is the first step to good health!···················167
15 Wherever dietary fiber goes, water follows···170

Chapter 5: Diabetes and Nutrition Management: "The Unfair Carbohydrate Story" 173

01 Blood Sugar Management Is Nutrition Management············175
02 We must first correct the dietary habits that lead to chronic hyperglycemia.·······180
03 The most basic of the basics is a balanced diet and news···181
04 Now is the era of blood sugar spike management··················186
05 Are All Carbohydrates Bad? ·····················189
06 Why are you only looking for Kamut?·····················193

Chapter 6: Cardiovascular Disease and Nutritional Management: "The Story of Good Fats" 197

01 Fat, an essential nutrient························199
02 What are saturated fatty acids?············201
03 What are unsaturated fatty acids?························203
04 Functions of Cholesterol························205
05 Digestion and Absorption of Fat························206
06 The liver is the king of the digestive system····················208
07 Cholesterol that occurs naturally in the human body·················210
08 Can reducing dietary cholesterol help control blood cholesterol?···212
09 How to Lower LDL Cholesterol Levels···214
10 Useless Trans Fats············216
11 Trans Fatty Acids Are More Dangerous to Children ··············218
12 Criteria for Dyslipidemia·······················221
13 Why I Got Fatty Liver Even Though I Don't Drink Alcohol·················223

Chapter 7: Sarcopenia and Nutritional Management: "The Age of Muscle Tech! The Story of Protein" 229

01 Why Seniors Need to Eat Better Than They Did in Their Younger Years··········231
02 Does it become natural for people to become frail as they age? ················233
03 The Beginning of a Disease Called Sarcopenia!?· ··················235
04 Why We Need Near-Tech in the Age of Aging · ···············238
05 Maintaining Muscle Strength Improves Your Quality of Life in Old Age! · ············241
06 The Strange Relationship Between Muscle and Nutrition Management···244
07 Is exercise or nutrition more important for preventing sarcopenia? · ···249
08 For Weight Management, Is Exercise More Important? Or Is Nutrition More Important? · ····253
09 Eating out meat only on weekends?·······················256
10 Protein-Rich Foods You Must Eat! · ·············260
11 Can Plant-Based Meat Alternatives Replace Animal Protein? · ·······262
12 Is ox bone soup absolutely necessary for maintaining good health? · ··················264
13. Skinny Fat: Being Obese Despite Being Skinny ··········269

Chapter 8: Nutrition Management through a Hybrid Diet: "W·W·H Diet Strategy" 275

01 Diet Management: Beyond Mere Diet, a Life-Changing Philosophy of the Table · ········277
02 Lee Kyung-min's W·W·H Diet (Whole-Wise-Health Diet) Strategy··········282
03 Whole-Wise-Health Diet for Growing Children and Adolescents · 285
04 Whole-Wise-Health Diet for Healthy Adults · ······287
05 Whole-Wise-Health Diet for Quality of Life in Seniors · ······288
06 Designing the Rhythm of My Body and Mind!· ················291
07 Natural Intermittent Fasting Adapted to Nature··············293

Chapter 9: Hormones and Nutrition 301

01 A Mind Free from Gluttony: Please Love Me More...·········303
02 The Human Body: More Mysterious Than the Universe! The Orchestra Within Our Bodies··········307
03 Leptin's Rebellion! Leptin Resistance························310

Epilogue 315

Appendix 321

Reference 331

[Author's Preface]

Let's live healthy by eating healthy!
My daily meals determine my future.

On the way home after a busy day, my second-grade child, who was hanging from the backseat car seat, was talking to himself.


'Mom, we can live to be 120 years old!
'If the hospital can inject you with medicine to make you live longer, is it really meaningful to just live to be 120?'

They say.
I was really surprised.

I heard what he said somewhere, but I was curious about how he heard it.

Who said that? Where did you hear that? That's true, but living longer is a good thing because medicine has advanced.
Still, I should try to eat a variety of foods and live as healthily as possible, right?'

I am a mother who majors in nutrition and always adds, “Eat a variety of foods” when answering, “I do that.”


Still, even at the age of 9, the concerns about the quality of life of not being able to be active and just lying in bed and the simple but rational thoughts are also cute.

Even the kids know it now.

That an era of longevity has begun.


you're right.
We are now in an era of extended healthy lifespan.
What is the definition of healthy life expectancy?

It is an indicator of not simply how long you live, but how long you live healthily, by subtracting the period of illness, or the period of inactivity due to illness or injury, from your life expectancy.
What is the life expectancy here again?

It refers to the average expected lifespan of a newborn, or the length of time a newborn is expected to live.


According to the 2024 life expectancy analysis for the National Health Promotion Comprehensive Plan, the expected life expectancy is 82.6 years for men and 87.7 years for women, with a combined average of 85.2 years.
Because life expectancy is longer than expected, I think we are now in the 100-year era.

But with people expecting to live this long, there's no point in spending so much time in hospitals. How can we afford the associated medical costs and welfare, both nationally and individually? Therefore, the Fifth Comprehensive National Health Promotion Plan was announced, with a significant policy goal of extending the national healthy life expectancy to 73.3 years by 2030. There's a strong commitment to supporting our citizens to live as long and healthy lives as possible.

As of 2018, the life expectancy of Koreans is 82.7 years, while the healthy life expectancy is 70.4 years.
If you subtract healthy life expectancy from life expectancy, the difference is about 12 years.
The thought of living with the disease for 12 years, either as an outpatient or hospitalized, makes me feel very heavy-hearted.
We must all strengthen our capacity to implement and work to narrow the gap between life expectancy and healthy life expectancy.

The first button is the nutritional management of ‘Three Meals a Day Miracle’.

We are all interested in making smart choices for our bodies, based on scientific and medical thinking.
But it seems like nutrition is something that everyone knows about, but no one really understands unless they are a specialist.
Please don't misunderstand that simply eating well is nutritional management.

I wrote this article to help you organize confusing information and, from the perspective of a nutritionist who loves nutrition, to provide you with only the essential knowledge from the overwhelming amount of nutrition content.
I am confident that if you talk about science in everyday life in a more healthy and fun way and accumulate a spoonful of nutritional knowledge every day, you will become a little healthier.

I hope you will chew this book slowly and thoroughly.
Now, let's dive deep and enjoy a fun and delicious nutritional story that will make your body and mind healthier.