I Want to Eat Healthy-Where Do I Start?

Did you know that the average person makes over 100 food-related decisions every day? From grabbing a quick breakfast on-the-go to deciding what’s for dinner, our food choices have a profound impact on our health, energy and wellbeing. There is a surge in the incidence of diabetes mellitus, obesity, hypertension and other cardiovascular diseases like stroke and heart attack which can all be traced back to poor nutrition. But what if you could simplify the process and develop a healthier relationship with food?  In this series we’ll explore the science behind mindful eating and provide practical tips for cultivating a more balanced and nourishing approach to food.

As we navigate the complexities of modern life it’s easy to overlook one of the most critical factors influencing our overall wellbeing: our relationship with food. On a daily basis we hear the mantra “eat healthy”, “take in more fruits and veggies”, “have a balanced diet” but at the end of the day we barely adhere to any of these instructions because we just do not know where to start from. Our fast-paced lifestyle makes the attempt to eat healthy seem like a lot to ask for.

However, healthy eating patterns are sure to do at least 3 things for us:

1. Increase longevity

2. Reduce risk of chronic disease (with attendant ridiculously high costs of treatment)

3. Improve over-all well-being including mental health.

Before you continue you may be looking at yourself and thinking “I’m not exactly eating healthy but I’m not doing too bad either”. Well let’s start by considering unhealthy food habits we may fall prey to so that we do not as the Biblical saying goes “consider ourselves more highly than we ought”.

Here are some common unhealthy food habits:

Excessive sugar intake: Apart from naturally occurring sugars (found in fruit, vegetables, dairy products, grains), the American Heart Association (AHA) recommends that adult women consume no more than 100 calories per day (about 6 teaspoons or 24 grams) and men no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) of added sugars. Added sugars are sugars and syrups that are added to foods during processing or preparation (including sugars and syrups added at the table). Sugary drinks are prime sources of extra calories that contribute to weight gain and provide no nutritional benefits. Others include fruit drinks, jellies, sweets, biscuits and baked goods. They tend to be less filling compared to solid food leaving you feeling hungry despite their high calories. Next time you take a soft drink, go ahead and check the label to see how many calories you’re getting. Find out how many more calories you have left to reach your daily limit!

·       High-salt diet: found in processed meats, canned foods, salty snacks, condiments and sauces. All these contain excessive amounts of sodium and are directly linked to developing high blood pressure.

·       Eating on the go: this is eating while commuting or in transit. It can also mean eating while engaging in other activities - what we like to call multitasking. This has not been found to be particularly helpful despite the burning urge to save time of course. We tend to overeat and take large amounts of unhealthy snacks which in the long-term cause weight gain. Because, think about it, who really eats a bowl of salad on the go?

·       Skipping meals: sometimes we deceive ourselves into thinking we can eat less by going without breakfast or lunch. This rather leads to overeating as one is tempted to justify having a large meal to make up for missing breakfast or lunch. The tendency to eat a less nutritious meal just to “feel good” is also high.

·       Late-night eating: This is a big one and definitely relatable. Having meals close to bedtime disrupts metabolism. It causes a significant difference in hunger levels, the way we burn calories after meals, and the way fat is stored. Ultimately, it leads to increased obesity risk among other health concerns, commonly reflux.

·       Frequent fast-food consumption: aside concerns about conditions under which meals are prepared (i.e. hygienic or not), it has been proven that constantly consuming out-of-home meals is associated with higher body weight and diets high in fat and energy and low in micronutrients.

·       Emotional eating: such as eating in response to stress or anxiety as a coping mechanism or as a way of managing other emotions is largely detrimental to health. There are many more but these are just to name a few.

I believe now we can all appreciate why obesity and chronic illnesses like diabetes, hypertension, stroke and heart attacks have become rife. We can identify with at least two or more of the poor eating habits mentioned. And in honesty they can be quite challenging to break. However by acknowledging the risks and consequences of poor eating habits we can take the first step towards creating positive change.

Ruth Allotey