Eating a balanced diet is crucial for maintaining good health and preventing various diseases. Ignoring the concept of 'one-mouthful effect' can lead to consuming an additional 38.5 calories per day, resulting in a weight gain of 3 pounds in a year. It is essential to eat until you are 70-80% full, as overeating can harm the intestines and stomach. The ancient proverb '饱生众疾' emphasizes the importance of not overeating. According to '东谷赘言', overeating can lead to five problems: frequent bowel movements, frequent urination, disrupted sleep, heavy body, and poor digestion. Su Dongpo advocated for eating until you are moderately full. The saying '食欲少而数，不欲顿而多' emphasizes the importance of eating small, frequent meals. Nutritionist Li Rifen's secret to a healthy diet is to 'eat like a sheep', eating small meals throughout the day. This approach can help prevent obesity, as excess energy intake can lead to weight gain. A study found that eating a balanced diet, with a caloric intake of 900,000 calories per year, can help maintain a healthy weight. Additionally, regular exercise, such as walking, can help burn calories and prevent obesity. In fact, a person who climbs stairs instead of taking the elevator can burn an extra 0.1 calories per step. As the saying goes, '饮食有节，则身利而寿命益', eating a balanced diet can help prevent diseases and increase lifespan. Furthermore, eating slowly, lightly, finely, quietly, and with a happy heart can also promote digestion and overall health. Therefore, it is essential to practice healthy eating habits, such as eating small meals, avoiding overeating, and staying physically active, to maintain a long and disease-free life.