EATING HABITS: WHAT, WHEN, & WHY?

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At Triborough GI, New York, we know and understand that enriching the quality of life is a goal everyone intends to achieve.

 A major part of achieving this goal lies in healthy eating. 

EATING HABITS: WHAT, WHEN, & WHY?

Eating healthy is all about following a balanced diet, cutting out junk food, and keeping an eye on your calorie intake. 

 

Not to be obsessed about your calorie intake, but you need to ensure that the energy you consume through the food you eat balances out the energy you spend doing different activities throughout the day.  

There are many ways how your eating habits affect your health. 

 

Why is human being required to eat food?

The human body requires energy to perform all the basic functions of the body like; breathing, digesting food, keeping it warm, helping repair the body, inducing growth and maintaining a healthy immune system. 

 The energy substances are already there in the form of nutrients in a variety of food. 

 A calorie is a basic unit of energy that we get from the food we eat. In other words, you can say that calorie is a fuel which is stored and burnt by our body as per requirement or habit we have cultivated. 

WHAT we should eat: 

It’s important to follow the dietary guidelines to ensure that you are consuming adequate proteins, fats, and carbs as well as all the essential vitamins and minerals. 

 Meals should consist of half a plate of fruits and vegetables with the other half broken down into equal parts protein and grains.

 WHEN we should eat:

 It has become routine that you should eat 3 square meals a day in the form of breakfast, lunch, and dinner.

 However, recent research has concluded that 3 meals per day is not conducive to weight maintenance; rather 5 (or so) meals per day is ideal. 

 WHY do we eat the way we do?

EATING-HABITS-WHAT-WHEN-&-WHY

 An International Food Information Council Foundation study demonstrated that eating habits vary depending on our age, gender, family status, and BMI:

  • Age – The younger you are, the more likely you are to select foods based on hunger/thirst signals and taste, often eating until your stomach reaches maximum capacity and your fullness cues are triggered.

Lower age is also associated with eating meals somewhere other than home, typically in front of a computer or TV. 

Older adults tend to put more focus on their meals during the preparation and selection phase, opting for healthy, nutrient-dense food options. 

As we get older, we also tend to eat less, which puts us at greater risk for health problems as a result of micronutrient and macronutrient deficiencies.

 

  • Gender – Men tend to seek food and drink purely for sustenance whereas women seek foods that taste good.

 

  • Family Status – When children are present, bonding and building relationships becomes important. Families who eat together also have a higher intake of healthy foods including more fruits and vegetables.

 

  • BMI – Those with higher BMI (Body Mass Index), a measure of body fat based on height and weight, devoted more time to eating in front of the television or computer and expressed little desire to consume a healthy, balanced diet.

 

Let us explore how you can improve your health by regulating your eating habits:

1. Do not skip breakfast

2. Cut down on sugar

3. Use less salt

4. Drink plenty of water

5. Cut down on processed foods

6. Include more fruits and vegetables in your diet

However, healthy eating habits depend on knowing the difference between an occasional indulgence and emotional eating, which is when we use food to make ourselves feel better. 

When you notice yourself reaching for snacks when you aren’t hungry, it might be time to consider whether you’re eating emotionally.

Fortunately, there are things you can do to get back on track with healthy eating habits. Here are eight tips and tricks to try.

1. Use a food journal

2. Get moving

3. Consider your hunger

4. Eliminate mindless eating

5. Find an accountability partner

6. Don’t overthink

7. Explore other foods and snacks

8. Celebrate small victories

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