Introduction
Food is not only consumed to help nourish the body and soul. Instead, it helps strengthen the bonds of family ties. In addition, in these contemporary times, people prefer to eat out more than cook their own food. While there are a host of restaurants to choose from, it still is a fact that most people eat foods that are not good for the health. This attitude leads people to develop illnesses and diseases brought about by unhealthy eating habits and lifestyle. Considering this situation, one is prone to question what food habits people have to ensure healthy living practices and maintain their wellbeing.
What are Food Habits?
Food habits pertain to food preferences or choices that guide people in choosing their food intake. It also includes the patterns of eating, such as when food is taken and what amounts or portions of food are served. Mood is also a factor in developing food habits because there are individuals who eat even though they are not hungry, or eat a lot as a result of depression. In my case, I prefer to eat healthy foods as I have been trained in our family to eat well, including vegetables, fruits, and dairy products. I also eat on time and ensure I eat a heavy breakfast and light lunch and dinner. In-between regular meals, I munch on nuts, dates, and occasionally, chocolates.
What are Healthy Foods?
Healthy foods are foods that help one become fit and strong. These foods provide lasting energy throughout the day and helps one ward off illnesses and diseases (Paul., et. al, 2012). They help normalize cholesterol levels and reduce chances of developing illnesses of the heart, lungs, and stomach, among others. There are no guaranteed diets that would prevent occurrences of such ailments, but choosing the right kinds of foods will thwart possibilities of developing high blood pressure, heart ailments, diabetes, lung problems, and others.
My Personal Food Habits
I am a firm believer of healthy eating habits. I grew up in a household that serves proper meal portions and ensuring that food consumption is composed of vegetables, healthy proteins, whole grains, and fruits.
Fruits and Vegetables
Based on the Harvard School of Public Health, our diet should consist largely of vegetables – the larger the servings, the better for us health-wise. My family follows this everyday with the belief that the more colorful the vegetables and fruits are, the better for the health of the individual (Making Healthy Food Choices, n.d.). My mother’s belief was brought about by her readings about food and health that espoused the benefits of this food group, such as “lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and a mellowing effect on blood sugar that can help keep appetite in check” (Harvard’s New Guide to Healthy Eating, 2011).
Fruits, either in fresh or dry form, are healthy staple food of man. They are excellent supplies of vitamins, minerals, and various enzymes, and can easily be digested. Those who subsist only on fruits are assured to enjoy healthy bodies and are more likely not to experience diseases and illnesses. In fact, those who are sick and opt to heal the natural way can also become well if they follow a fruit and vegetable diet only (Food Habits, n.d.). At home, we eat fruits either ripe or raw because including it in meals, or in cooking, contribute to fruits losing their health benefits and their essence. Thus, we eat fruits prior to actual meals or after meals as dessert. However, combining fruits with milk is another healthy option.
In my household, each one of us gets a healthy dose of fruits and vegetables in the form of spinach, tomatoes, asparagus, pumpkin, green beans, broccoli, carrots, kale, and brussel sprouts. I also ensure that I have daily helpings of fruits, such as strawberries, apples, oranges, raspberries, bananas, grapefruit, cantaloupe, mangoes, and pears, among others (Witham, 2008).
Healthy Protein
I also add a lot of protein in my regular food consumption because protein is best for continuous cell growth and repair. Proteins are not stored in the body, thus, I include foods rich in protein in my daily diet. To help protect my heart, I follow a low-fat protein diet, which is also a good way of keeping other cardiovascular diseases at bay. This diet also keeps my cholesterol levels low.
For a time, I stuck on a high-protein rich diet to help me lose unwanted poundage. According to popular studies, protein-rich diets are good at keeping the stomach feeling full, which contributes to lesser feelings of hunger. This is the opposite of a carbohydrates-rich diet which gradually turns food into fats or stored energy, which makes an individual feel hungry most of the time. A high protein diet also contributes to bone density repair that minimizes instances of bone loss. Therefore, to help me replenish my body’s protein needs, I eat a lot of seafoods, fish, lean beef, chicken, eggs, cheese, milk, yogurt, and nuts.
Whole Grains
Whole grains are also good for the body as these types of grains can make people “leaner and have a lower risk of heart disease” (Our Top 15 Heart-Healthy Foods, n.d.). I eat a lot of whole grains instead of white rice and white bread because these two turn into sugar after the body processes them. On the other hand, whole grains are great sources of fiber and “contain antioxidants, phytoestogens and phytosterols that [guard] against coronary disease” (Our Top 15 Heart-Healthy Foods, n.d.). Whole grains control blood sugar and insulin levels, thus, individuals are protected against diabetes. Additionally, consuming lots of “refined-grained foods can make it harder to control weight and can raise the risk of heart disease and diabetes (Harvard’s New Guide to Healthy Eating, 2011), therefore, those who are averse to weight gain must ensure to stay away from refined-grained foods. Whole grains are best derived from millet, barley, whole rye, wheat, brown rice, buckwheat, and oat, among others.
Water
Because I eat a lot, I also need to ensure that I flush away all toxins from the body and the foods that I eat. This is where water helps in my daily consumption of food. According to recommendations from the Healthy Eating Plate, we should drink lots of water because water has zero caloric content, wards away diseases, and aids in weight loss. Water is also important to keep myself hydrated especially since I engage in sports and exercise activities. The weather also contributes to reasons why I drink lots of water because when the weather is warm or humid, I tend to sweat a lot and lose body water easily. On the other hand, cold weather makes me urinate frequently, which is another reason why I drink about 8 glasses of water in a day. For people who are predisposed to illnesses, drinking lots of water helps them flush out toxins in their bodies, which accumulated due to the various types of foods and medicines an individual takes (Mayo Clinic Staff).
Apart from water, I also take tea and coffee as water substitute. Most of the time, I drink tea or coffee with little to no sugar. Green tea is best because it is high in antioxidants (Burrell, n.d.)
Food Habits
Typically, my mother does the grocery on a weekly basis and because she is also very particular when it comes to the kinds of foods we eat, she makes sure that we consume balanced meals every time. This means she determines the portions served per individual. Because my parents are also particular about family values and ensuring that we eat each meal as a family, she is able to religiously follow this habit.
As a family, we typically eat a heavy breakfast of fried rice, sausages, eggs, fruits, and milk to last us the whole day. On days when do not eat rice, we consume loaves of bread or pancakes served with fruits on the side. I noticed that we eat more when we are together, unlike when we are forced to eat separately due to some unavoidable school or office activities.
During lunch and dinner time, we eat pasta, lean meat, chicken, potatoes, or bread. We take care about the amount of salt included in the food as a high sodium intake leads to cardiovascular diseases. However, the reality is that I still eat unhealthy foods from time to time considering that fast food chains abound. These places are where I get my high doses of salt which I wash down with lots of water (Healthy Fast Food, n.d.).
I also notice that I also sometimes indulge in what is called “emotional eating” (Hatfield, n.d.), when I am with friends. Emotional eating refers to that eating habit dictated by feelings, instead of hunger. This means I tend to eat when I am happy, sad, or angry – feelings that push me to eat even though I may not be starving. Usually, this comes as an impulse to eat, which is different from physical hunger that develops slowly or is triggered by time associated with eating. The types of food eaten triggered by emotional eating are usually categorized as comfort food because an individual who is able to eat what he or she wants usually feel a sense of peace or greater happiness after eating the food.
Conclusion
Considering all the foods available now, it is inevitable for us to eat too much processed food because they are easier to prepare than those cooked at home. But this is the reason why we should be more vigilant about our food habits and food intake. The more unhealthy foods we eat, the more we expose ourselves to triggers that could start a disease or illness. Healthy foods do not have to be expensive. Understanding what healthy foods are, how to prepare them in less time, what the effects on people, and the importance of maintaining a healthy body can help us look and feel fit and strong.
References
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Healthy Eating Plate vs. USDA's MyPlate., 2011. Harvard School of Public Health. [online]. Available at: < http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/healthy-eating-plate-vs-usda-myplate/index.html> [Accessed 30 November 2013].
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Paul, Maya W., Smith, Melinda, Segal, Jeanne, 2012. Easy Tips for Planning a Healthy Diet and Sticking to It. Helpguide.org, [online]. Available at: <http://www.helpguide.org/life/healthy_eating_diet.htm> [Accessed 30 November 2013].
Witham, Robert., 2008. Best Fruits and Vegetables to Help Boost Immune System. Yahoo Voices. [online]. Available at: <http://voices.yahoo.com/best-fruits-vegetables-help-boost-immune-system-882113.html?cat=51> [Accessed 30 November 2013].
