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Good Eating Habits
From CopperWiki
The media today has assailed our senses with the most confusing of all images. Magazines today carry pictures of beautiful women, with well proportioned bodies along with a host of tips on how one can acquire such a body. Yet there is a booming market of junk food that certainly challenges the endeavour of people who are into building and maintaining their bodies. Newer food chains are coming right up to our door steps and the gastronomical senses are under attack. So much so that it requires steely nerves, superhuman effort and lots of motivation to turn a blind eye (and nose) to the culinary spread.
[edit] Poor Eating Habits- Leading to Lifestyle Diseases
With so much disposable income in the hands of society, people do indulge themselves every now and then. The malls are a mute spectator to the spending habits of the people and their over indulgence in matters that concern food. This of course comes at a cost and the costs are diseases such as high blood pressure, diabetes, obesity, gastroenteritis, jaundice, infections in the intestines and other such disorders. As a group these are clubbed together as ‘Life style diseases’ and trace their roots in the poor eating habits of our society.
Children are the most vulnerable sections and most parents have little time to pass down traditional nutritional skills. The ages 6-12 years are very crucial for growth and development and poor diet can wreck havoc in the lives of these children when they attain adulthood or even earlier.
Good nutrition and healthy eating has assumed enormous importance in today’s world which is obsessed over body image. Sense of worth, value and positive attributes all emanate from a positive body image. It is therefore important that one eats not only the proper kind of food, but also eats at proper times and in proper amounts. This is the crux of any good eating habit.
[edit] Good Food – A definition
What constitues’ good food’ is by and large an agreed position in which wholesome food which does not compromise with the nutritional content, as also the taste, is considered ‘good food’. This kind of food provides with the necessary calories, carbohydrates, proteins and minerals that are vital to the individual’s growth and energy levels.
[edit] Challenges to Healthy Eating
As opposed to good food, is the new age phenomenon of ‘junk food ’. This kind of food provides empty calories and little nutrition. It is neither wholesome nor nutritious, in the sense that it disregards nutritional content and focuses only on the taste and aesthetic appeal. This perhaps explains the huge popularity of junk food and any one who goes to the eateries across the nation, especially in the cities will witness the popularity of junk food, also known as ‘fast food’ connoting the little time taken in the preparation of such foods.
Junk foods are the main challenge to healthy eating habits. Coupled with it are busy schedules that leave people with very little time to eat proper meals. Meals are often hurried affairs, usually in front of the television or laptops and preparation times are even less. The shelves of food stores are lined with packets of food that need about less than 2 minutes and a simple immersion procedure in hot water and this is not just restricted to the 2 minute noodles that revolutionized the way people cooked food. Tasty food in minutes is the reason behind the enormous demand for junk food.
[edit] The Elements of Good and Healthy Food
Good food often starts with the right ingredients. This is a challenging aspect to the entire food discourse as most ingredients come with an abundance of pesticides and minerals that eat away into the system. Yet getting fresh fruits and vegetables are as important as cooking them properly because stale ingredients not only mitigate the nutritional content, but are also corrode the taste of the finished product.
Secondly food needs to be prepared properly, under hygienic conditions. Often traditional knowledge is never passed down. In the enormously busy lives that we lead, people do fall short of time to make good, wholesome food that has all the essentials packed in it. What constitutes unhealthy food is often food cooked in excess oil, spices and having high salt or sugar content. Add to this is the way people process their food. Do they boil, roast, bake or deep fry their food? Do they build in a lot of raw food in to their food portions? These may give one the answer as to how ‘good’ his food is.
Indian food is supposed to be one of the most unhealthy foods in the world over due to an over indulgence of ghee or clarified fat and oil in food preparations. This oil content clearly over shoots the currently drawn permissible level of oil that is fit for human consumption. Japanese food is regarded the most healthy in the world over mostly due to its emphasis on using boiled, braised or steamed elements in their cooking. Japanese Sushi and Sashimi are the new flavours and are very well received by the people across the world who are conscious about what they eat.
Any obsession with fatty foods starts at a very early age. Mothers are anxious and eager to over feed their wards and in their enthusiasm to produce ‘well fed’ children often are liberal in their use of butter and ghee. Indian staple like the parantha, rice, puris, tikkis etc. are oil laden and as hazardous as American burgers, Italian pizzas and hot dogs that are high on carbohydrate, oil and salt. In fact recent researches have shown that Indian food may be worse than their western counterparts. “…while the trans-fatty acids (hydrogenated oils and fats) in French fries (per 100 gm) is 4.2%-6.1%, it is 9.5% in bhatura, 7.8% in paratha and 7.6% each in puri and tikkis.” This shocking fact was shared at a conference on "Fats and trans-fatty acids in Indian diet" at the Seventh Health Writers Workshop organised by Health Essayists and Authors League (HEAL) in New Delhi, by Anoop Misra, director and head, department of diabetes and metabolic diseases at the Fortis Group of Hospitals.
Baking is a healthy way of cooking, however only when the trans fat element is absent. Butter or butter substitute like margarine, vanaspati and any kind of oil are the main sources of trans fat and should be taken in moderation. In fact health experts are up in arms against Vanaspati which has a very high TFA ( Trans fatty acids).
These findings underlie the fact that our diets encourage deposition of fats and cholesterol and thus pose a definite risk to health. The average age of heart related diseases has gone down and it is alarming to hear of young adults suffering from coronary diseases and diabetes and hyper tension.
[edit] Junk food- Can be Used To Advantage
However all junk foods need not be unhealthy. A pizza that is low on cheese and meats and high on vegetables is good food, Ditto for a burger that is made out of a baked or grilled cutlet. French fries can be boiled and then slightly tossed in oil. Using a non stick cook ware; lacing the food and garnishing it with herbs and low fat sauces can go a long way in making good and healthy food. Marketable fruit juices can be watered down to lessen the sugar content. Fruit slushes and shakes can up the fruit intake and are also enjoyed by most. So in the end it does boil down to aesthetics. What looks dressy always whets up the appetite and this is challenge in front of most people (whether at home or elsewhere) who are in charge of food and nutrition.
[edit] Vegetarianism vs Non vegetariasm
No food discourse would be complete if it did not take into account this debate which has the world divided in to two halves. While one part is in favour of all things not derived from animals, there are others who think differently. Apart from an ethical stand point, there is little evidence to prove that one is better than the other. If lean meats or portions that are fatty in a chicken or fish are avoided, they are excellent sources of protein and iron. Eggs are a complete nutritious package replete with calcium, protein among other things. All kinds of fish and sea food are full of Omega 3 oils that are known deterrents to heart diseases that arise out of clogged arteries. For those who relish non-vegetarian food, fish or meat stews, made with all kinds of vegetables and cooked with very little oil is considered as good food. Steamed fish in mustard sauce, chicken broth, baked meat loaf and other such dishes are not only good in terms of the nutrients they contain but also are extremely tasty options.
Vegetarian food on the other hand also has innate goodness of vitamins, minerals, iron, protein, calcium, etc. packed in all vegetables, fruits and dairy products which makes it difficult to say that eating this kind of a diet is with demerits. It is all a matter of which side one is in the ethical debate and of course palate considerations that make a person choose vegetarianism over the other.
[edit] Common Eating Disorders
Poor eating habits are not without ill effects. The most common disorders that arise are anorexia, bulimia and binge eating. All these disorders usually begin around puberty when physical image and self value are directly proportionate. The physiological and psychological upheavals that these eating disorders give rise to range from the mild to the more severe and should be addressed as soon as the first signs start showing.
These days the burgeoning beauty and entertainment industry has put forth very unhealthy stereotypes for young children who take the mantra of ‘thin is in’ very seriously. Barbie like figures rule the catwalks and young impressionable minds eagerly lap it up without a thought to the future. In anorexic people, there is extreme weight loss to an extent that the person is 15 % below the normal weight. Yet the person views herself as fat. In fact such people, mostly adolescent girls starve themselves so much that they often fall critically ill. In extreme cases anorexia may be fatal.
Hence it is important for parents to put forth positive and healthy role models for their teenaged children. ‘Communication’; this is often the best way to get the person help. This stage of development is also known for succumbing to peer group pressure. How parents can transcend this pressure and make inroads into their children’s impressionable minds is the challenge. In extreme cases professional help is required.
Binge Eating is characterized by consumption of an enormous amount of food in a very short span of time. Binge eaters are obsessive about food, yet every episode of binge eating gives rise to feelings of guilt. Binge eaters usually have 2 episodes of binging within 6 months. They are obsessive about their weight and yet have episodes where they simply cannot resist food and succumb to it. People, especially women above the age of 40 are more likely to be binge eaters and they are mostly obese by weight. Hence there is always a tussle to try and lose weight, yet they cannot get food out of their minds which leads to these episodes of over eating. Binge eaters suffer from high blood pressure, obesity, diabetes, osteoporosis and other such disorders.
The third type of disorder is that which arises from eating and then purging out of the food with the help of laxatives. This disorder is called Bulimia Nervosa and works in tandem with binging. Hence it is also called ‘the binge-purge’ syndrome and affects mainly adolescent girls.
The difference between bulimia patients and those who are anorexic is that bulimia patients do manage to keep their weight in the normal range although at a great psychological cost. Bulimic patients eat food in a huge quantity till they are uncomfortably full i.e. they binge. Later they feel overcome by guilt and remorse over the lack of self control and throw out the food at later time with the help of laxatives. Bulimia is thus truly dangerous often more than anorexia as there is no outward way of knowing if one’s child is bulimic. Bulimic individuals go to great pains and lengths to hide their obsession with food and their weight. As for the consequences, bulimia results in weakened bowel movement as also low body weight and a weakened immunity system.
All these types of disorders have their roots in the poor eating habits of the people. Poor eating habits do not exist in a vacuum; rather they are a result of the cultural influences that are sweeping across the world. On one hand excess importance is given to slightly built figures that are bordering on the ‘thin’. On the other hand there are a host of public figures who state that they eat all and simply “work it off”. A huge emphasis is on fine dining and wine. Amidst all this are exacting social standards, body stereotypes and weight issues that a person has to deal with without crossing into the line of obsession.
[edit] Eating Habits-A product of Cultural Influences
There is a lot of impact of popular culture on the aspirations of the younger generation these days which is affecting not only the type of food they eat, but also the quantities and the manner in which they view food. Food has ceased to be a provider of nourishment; instead it has been identified as the source for obesity and hence highly avoidable.
Advertisements, models and those from the entertainment industry provide unhealthy stereotypes especially for those at impressionable ages. Even older women succumb to the pressures of being low on weight. All this invariably extracts a high cost, sometimes in the form of high hospital bills and sometimes in psychological terms.
Losing weight has become very fashionable these days with self styled fitness gurus feely doling out advice. Excessive exercising, using laxatives or following diets that take away carbohydrates or proteins diet from the meal has severe consequences for a growing body. Weight loss programmes and healthy eating may not be mutually exclusive. Diets and weight loss programmes fail because most of them are restrictive and put a cap on a variety of foods. Ultimately the person rebels against these.
So how does one choose the best weight loss programme without compromising on one’s health? The best way is to take note of one’s metabolic rate and try and work around it. Metabolic rate is the rate at which the body burns calories and logically higher the burn out rate less likely will he be to put on the pounds. Any weight loss programme should be able to make the MBR equal to or more than the calories taken in. Since the MBR is unique to an individual, thus weight loss programmes need to be modified to suit a person’s physical make up. A mindless following of any diet, especially if one’s favourite celebrity is following it may not be the most sensible thing to do.
[edit] Other Factors Influencing Good Eating Habits
Eating disorders may not always stem from an overdose of cultural factors that put a lot of emphasis on a thin body type. In fact it may stem from emotional reasons too. This type of eating, usually binge eating is called ‘emotional eating disorder’. Hence a person eats if he is excessively angry or depressed or anxious or under huge stress. The very act of eating tries to mask the emotional turmoil a person is undergoing and acts as a therapy. Meditation and anger reduction techniques help in such cases and get the eating disorders under control.
There is also another kind of factor that encourages mindless eating –‘ the television’. Couch potatoes, in the course of watching the unlimited action on television find that it adds to the experience if accompanied by snacks. These snacks are often the chips and popcorn and cola variety and provide none of the required nutrition. Excessive watching of the television may have its roots in psychological problems like unable to make friends easily, reclusive and reticent by nature, lack of hobbies or pursuits, inability to adjust to a new set up or just plain laziness. Foods that a person indulges in are basically substitutes for a vibrant social life; they are filler activities and are thus aptly known as ‘comfort Food’.
Comfort Food again as the name suggests are foods that provide a sense of comfort. What gives comfort to one is a unique blend of various factors as familiarity with the food, association of pleasurable stimuli with the food, easy to procure or prepare, stress relieving or a simple craving. Hence comfort foods can be as varied as eggs to chocolates to a bland soup or a rich gooey chocolate pastry. These are perfectly fine if indulged in once in a while; in excess it might trigger a host of physical problems such as diabetes, or high blood pressure apart from being a pointer towards more deep seated issues that need to be tackled by a psychologist.
[edit] Healthy Eating-Ways to make it happen
It is therefore proven beyond doubt that good eating habits begin at an early age, as early as when a child begins his first food. Parents can provide the first positive role models in this regard. Meal times need to be viewed as important parts of one’s life and this can be manifested by having proper meal times where the entire family sits down to have food. This has a two pronged effect. Not only does it encourage healthy eating habits, especially among little children who learn to eat like their elders, but it also provides an opportunity for parents to catch up with the events in their children’s lives.
Combined meal times also ensure that every one pays full attention to their food and not the television or other such distractions. This inculcates the basics in table manners, the importance of chewing, trying out a wide variety of vegetables and fruits etc. However all of this can work only when the meal that is laid out meets the optimal standard of ‘good and healthy food’. For example, sitting together at meal times will not suffice if the table is laid out with junk food-whether Indian or otherwise, day after day. Hence the provider of food needs to be intelligent and informed about the concept of healthy eating and introduce it as part of the family’s diet.
‘Snacking’ poses a huge challenge to healthy eating. Every one, whether old or young, unless obsessed with weight issues, loves to snack. Healthy eating can become part of ones life if one takes recourse to healthy snacking. This would mean working in fruits, nuts, whole wheat breads, vegetable sticks, salads, yogurt etc. into the snack bar. A limit should be put on deep fried foods and low nutrient snacks as chips, candies and colas. The intake of protein such as boiled eggs or peanut munchies can be increased. Milk in all its forms as cheese, dahi or custard can be given to hungry children. This also fulfils their calcium requirement. Sugar filled juices that come in tetra packs and other such fast food options usually are high on preservatives and salt. Drinking water instead should be encouraged. Fresh juice made at home can also be given. In case children do wish for tasty, junk food, make these at home by cleverly disguising vegetables in a burger or pav-bhajji or making a snack full of cornflakes, puffed rice, nuts, raisins etc. Such snacks not only help reach satiety levels, are tasty options and give people healthier palates to choose from.
The most important point that one can induce is to allow people have some freedom to choose what kind of food they would like to eat, of course within a specific choice palate. Food should not be a bargaining point as most parents are prone to do. Neither should it be a zone for conflicts. The concept of ‘fullness’ is present even in little babies. It is overenthusiastic parents who have total disregard for a child’s feeling of fullness and by force feeding the child; the child unlearns his instinctive nature and accepts over eating as part of his life. In all likelihood, the child grows up with unhealthy eating habits and a tendency towards obesity. Getting kids involved in meals starting from shopping to laying the table and even deciding the menu not only teaches a child ‘responsible behaviour’ early on in life, but more importantly it inculcates a tradition of healthy eating.
[edit] Good Eating Habits - A moderate Approach
The ill effects of not eating properly are for all to see. Much research has been going on to understand the physiological and psychological aspects of eating disorders. What are the ways good food can be made tasty are matters that are taken up by most of the creative minds in the food industry. A large number of diet snacks, low calorie sweets, sugar substitutes like sugar-free are available so that people can eat their favourite food and not pay a price for it. Even cola manufacturers are getting their act together and those who cannot do with their bottle of cola, there is ‘diet coke’ to choose from. Fruit drinks have also undergone a sea change and options are buttermilk are also sold by manufacturing giants as Amul. Therefore there are a lot of products that are in synchronization with the whole mantra of health and fitness.
At the end of it all it must be said that all things are beneficial only if utilized in moderation. As any economist will have to say, optimal utilization of resources yield the highest returns. So also in this case. Cutting out oil or protein or carbohydrate totally from one’s diet may again not be a good idea. In fact abstinence from all kinds of junk food may have severe psychological consequences and one may be always thinking about food. There are models who crave for chocolates, yet need to refrain from it as they may gain weight. So often they chew the chocolate and instead of swallowing it, they spit it out. Such episodes are frightening to say the least.
[edit] Women – Victims of Poor Nutritional Levels
Most of the feminist discourses include the poor nutritional levels of women, especially in the low socio-economic strata. Women in most of the developing countries are anemic. Many suffer from osteoporosis which is due to a lack of calcium in the body. Poor eating habits cuts across class and caste. This is a phenomenon that is world-wide and health workers are at pains to decipher the reasons of why a society does not feed its women properly.
The real reason, as identified by feminists are patriarchal mind sets which are manifested in cultural taboos as women should eat at the end or women should not eat certain kinds of foods during their menstrual cycle or when they are pregnant and other such customs. In fact foods are also classified as hot and cold in many societies and women are told to stay away from such hot foods as it may arouse high libidinal state! And of course, the mother figure has been deitified and glorified to such an extent that women find it very difficult to beat it. What kind of a mother is she who has food before her children have had enough to eat? These and other such taboos that are so very deep rooted in so many places are to be blamed from keeping the main providers of food and nourishment away from the bread basket.
The other reason why women suffer from nutritional deficiencies is because women themselves choose to follow the media created concept of beauty and health. They go to a great length to remain slim and often follow any diet without bothering about its consequences in the future. Often diets as the Atkins diet and protein free diet play havoc with the reproductive and endocrinal system. Obesity is not a favoured option as women are put at a risk to a variety of lifestyle disorders. However mindless plunging into any kind of recommended diet plan, weight loss pills, starving, crash diets, no carbohydrate or no protein diet may not be the ideal thing to do. Far effective are exercises like jogging, climbing the stairs, walking and skipping that increase the MBR without cutting down on the nutrition or calorie count. Milder diets such as the Schwarben principle, the South Beach Diet and the Metabolic Diet which not are not only easier to follow but also keep in mind hormonal imbalances, effect of grains on metabolism, benefits of moderate exercises, especially those whose jobs are to sit in one place for long hours.
The South Beach program has been proven to help lower the risk of heart disease and type 2 diabetes by lowering total cholesterol; it helps in the reduction of unhealthy triglycerides and helps in regulating blood sugar levels. This therefore can benefit lots of women who want to lead healthier lifestyles in a fun and unrestricted way.
What can women themselves do to combat their undernourished status? Education as we all know has very little to do with this undernourished state. It is all about changing the way women see things, it is also about changing the way men see the problem. Women need to be empowered themselves to stake claim to food.
In societies where women are not really expected to eat last or eat less, women need to shed some of the stereotypes. Its simple logic at the end of the day; if a woman eats properly she will get the strength to look after her home, family and work in a proper way.
[edit] Good Eating habits-A final Word
Food is meant to be enjoyed and eating a certain kind of diet alone also constitutes unhealthy eating. Besides moderation, good eating habits involve eating a ‘balanced diet', a diet that provides all the nutrition required by the body within the calorific limits so as not to impede growth, development and most importantly,satiety.
