Eating Your Food The Smart Way - Special Issue
Understand the basics. Negotiate with the temptations.
In a world filled with countless dietary trends and conflicting information, the concept of "smart eating" emerges as a beacon of clarity and simplicity. Smart eating isn't about quick fixes or restrictive diets; it's a mindful and informed approach to nourishing our bodies with wholesome foods. It's a way of making choices that prioritize our long-term health and well-being, while still savoring the pleasure and joy that food brings to our lives. So, let's embark on a journey of discovering the power of smart eating and how it can positively impact every aspect of our lives, from physical vitality to mental clarity and overall happiness.
In this newsletter we cover:
Why is eating healthy so hard?
Stir fry your dinners.
How many fruits and vegetables do we need to eat daily?
Is extra Virgin Olive oil healthier?
Essential Nutrients your body needs to build bone healthy.
Does drinking water with food dilute stomach acid?
Why is eating healthy so hard?
The average person could probably recite the recipe for healthy eating:
More fruits and vegetables, less red meat, and processed foods.
It sounds simple enough. Yet we still struggle to follow a healthy diet. Heart disease remains the leading cause of death, and as per data I could find about USA, obesity rates have grown from 30.5% in 2000 to 42.4% in 2018. I couldn’t find any data like this for India. But as we see people around us especially the children, we know it will be something similar in India also.
So, if we know how to eat healthy, why doesn’t everyone do it?
Despite the seemingly simple recipe for healthy eating, several factors contribute to the ongoing difficulties faced by individuals. These include:
Lifestyle Factors: Modern lifestyles often involve hectic schedules, leaving individuals with limited time to plan and prepare nutritious meals. Fast food and processed options, which are readily available and time-efficient, become convenient choices, even though they tend to be less healthy.
Food Environment: Unhealthy food options, such as sugary snacks, heavily marketed beverages, and highly processed foods, are often more accessible and affordable than healthier alternatives. This food environment makes it challenging for individuals to make nutritious choices.
Cultural Influences: Cultural norms and social settings can strongly impact eating habits. Traditional celebrations, family gatherings, and social events often revolve around indulgent and less healthy foods, making it difficult for individuals to adhere to a balanced diet.
Psychological Factors: Emotional eating, stress, and cravings can significantly affect food choices. Many people turn to unhealthy options as a way to cope with negative emotions, leading to a cycle of unhealthy eating habits that are difficult to break.
Lack of Nutritional Education: Not everyone has access to accurate nutritional information, or the knowledge required to make informed dietary choices. Misinformation and conflicting advice in the media can add to the confusion and make it harder for individuals to adopt healthier eating habits.
Part of the problem lies in people’s misguided assumptions. Many still view healthy eating as being too restrictive - low fat, low calorie, low sugar. Then there are the perceptions that healthy foods are expensive and recipes complex. The overall message is that healthy eating takes too much work and that healthy food is not tasty.
How can you overcome these misconceptions about healthy eating? First, review your usual dietary habits. For a week, write down what you eat for every meal and snack, including the amount and the timing. An honest evaluation can give you a clear idea of where you need to improve. Next, adopt some small changes that can help fill in the gaps and expand your current good eating habits.
Here are some suggestions:
Don’t be too ambitious - It’s important not to overwhelm yourself with overly ambitious goals when it comes to improving your diet. You don't have to make multiple significant dietary changes all at once to experience health benefits. Incremental changes can still have a positive impact on your well-being. By starting with small, manageable adjustments to your eating habits, you can gradually work towards a healthier diet without feeling overwhelmed. Focus on adding, not just subtracting. Instead of solely focusing on what you need to eliminate from your diet, concentrate on incorporating more nutritious foods.
Increase your intake of fruits, vegetables, whole grains, lean proteins, and healthy fats. This approach allows you to add variety and nutrients to your meals without feeling deprived. Rather than eliminating your favorite indulgent foods, try to reduce their frequency or portion size. Moderation is key. Treating yourself occasionally can help you stick to a healthier eating pattern in the long term. Change one thing in your diet for three to four weeks, once it becomes a staple of your diet, move to the next step and repeat the process.
Expand good habits. For instance, if you eat a daily serving of whole grains, add another one to an everyday meal by substituting it for something less healthy. This helps choosing healthy foods feel more automatic and less like a chore.
Eat slow and mindful - Another beneficial practice to incorporate into your eating habits is to eat slowly and mindfully. By taking the time to savor and appreciate your meals, you can derive greater satisfaction from your food and make more conscious choices. o practice slow and mindful eating, try the following techniques:
Eat in a calm environment, free from distractions like screens or multitasking.
Take smaller bites and chew your food thoroughly before swallowing.
Put your utensils down between bites and take pauses during your meal.
Pay attention to the taste, texture, and aroma of each bite.
Observe your body's sensations and acknowledge feelings of fullness or satisfaction.
Plan your weekly meals - Planning your weekly meals in advance can be a helpful strategy for promoting healthy eating habits. By taking the time to plan your meals, you can make intentional choices, ensure balanced nutrition, and save time and money. Here's a simple step-by-step guide to help you get started with meal planning: