Recent the news a school in Ganzhou, Jiangxi, serves pre-made meals to its students have sparked heated discussions across the country. People doubt if pre-made meals, despite being convenient, are healthy and nutritious enough for growing teenagers.

Pre-made meals refer to half-finished or finished dishes that are already cooked or prepared, according to the China Cuisine Association. There are several types of pre-made foods, including ready-to-eat food, such as canned food or cooked food in packages, and ready-to-heat or ready-to-cook food, which requires heating or cooking before being served.

Many people tend to think that ready-to-heat and ready-to-cook foods are less nutritious because they usually need to be kept in refrigerators. “Actually freezing does not cause a loss of nutrients,” Liu Junya, a 33-year-old dietitian in Beijing said. “Nutrient loss typically occurs during the heating or frying process.”

Vitamins from the B group and vitamin C found in meat and vegetables are heat-sensitive and can be lost during the process. By being heated or cooked twice or more, “pre-made foods can be less nutritious than freshly prepared and cooked foods,” Liu said.

Meanwhile, “many pre-made food companies prioritize taste over nutrition,” said Liu. This leads to higher levels of salt and sugar in the food, which may lead to health problems, such as high blood pressure in the long term.

Additives (添加剂) are also a major concern related to pre-made food. In China, there are strict standards for food additives. Currently, China’s food industry has well-developed techniques to preserve pre-made food without the excessive use of additives. Some food can be sterilized (消毒) and then sealed (密封) after cooking, followed by low-temperature storage, allowing for a longer shelf life. However, it’s essential that customers buy pre-made meals from qualified food companies or supermarkets.

It is hoped that regulations on pre-made meals can be strengthened to better ensure nutrition and hygiene (卫生). This way, “pre-made meals will be more accepted by the public,” Liu said.

In the fast-paced rhythm of modern life, the act of eating has often become a hurried and mindless routine. 【小题1】 Mindful eating, rooted in ancient practices, offers a refreshing alternative — a pathway to improved well-being and a deeper connection with our food.

The journey into mindful eating begins with the simple act of pausing. 【小题2】 Sit comfortably, take a few deep breaths, and distance from electronic devices or work-related materials. This pause sets the tone for a mindful eating experience, creating a space where you can fully engage with the nourishment (养分) and the present moment.

Rather than mindlessly consuming large quantities of food, use visual cues (提示，暗示), such as the size of your palm or a closed fist, to measure appropriate serving sizes. 【小题3】

As you eat, tune in to your body’s fullness signals. Instead of sticking to external cues or rigid meal schedules, let your body guide you. Don’t forget to chew thoroughly. It supports the digestive process by breaking down food into smaller particles, making it easier for your body to absorb nutrients. 【小题4】 Aim to chew each bite at least 20 times. By adopting a more leisurely approach to meals, you invite a sense of relaxation into your dining experience.

Among the focus on food, it’s crucial to extend mindfulness to hydration (水合作用). Drinking water is an inseparable part of the eating experience. Before, during, and after your meal, take moments to hydrate. Mindful hydration complements the act of eating, contributing to overall well-being and ensuring that your body is adequately nourished and hydrated.

【小题5】 It becomes a mindfulness practice that fuels not only your body but also your soul.

I've always been interested in the relationship people have with food. For years, I was a professional dancer and when we weren't on stage, my fellow artists and I were worried about dieting, our lives went around what we ate, and what we didn't eat. This was our world.

Later I left dancing to become a social worker. I felt free and I also stopped dieting, As I played around with eating the foods I had always considered off-limits, I began to reconnect with my body's signals and normalize, my habits: I would allow myself that chocolate bar after my sandwich at lunch, or the bowl of ice cream before bed.

My only rule was: I had to eat when I was hungry, and stop when I was full. Surprisingly, once I less cared about food, I actually ate less and dropped the 10 pounds I had always been worried about. Not only was this a valuable lesson for me, but also one that I have seen repeatedly among the hundreds of patients who would come to me to help them solve their eating problems.

My job today is helping kids develop healthy eating habits. Feeding our children is one of the first and most important ways, so it's up to us to help them have better relationship with food.

But helping parents help their children with food problems has become increasingly complicated in recent years. So, how do we give our children advice to manage them? It all comes down to helping them connect with their own bodies.