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10 Healthy Eating Habits to Inculcate Now

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Healthy eating habits are not just about how well you use cutleries or follow a rigid diet regimen. They also include why, where, when, what, how, and how much one eats. Know 10 basic rules!
Healthy eating habits to inculcate now: How to eat, how many time to eat, how much to ear, what not to eat; why, when, where, what to eat: best alphabetic word cartoon illustration by Sneha
Healthy Eating Habits: Breaking the Myths about Why, Where, When, What, How, How Much and How Many Times to Eat

10 Healthy Eating Habits: Breaking the Myths about Why, Where, When, What, How, How Much and How Many Times to Eat

Contents:

Ideal eating habits are not just contracted to table-manners, diet-charts, and intaking nutritious food. Good eating habits also revolve around — where, when, why, and what you eat; it matters a lot that how, how much, and how many times you eat. Beware! If you are not aware of these basic rules, you may make a breakdown of eating rules.

There are several categories of eating habits such as:

  1. Good eating habits
  2. Bad eating habits
  3. Japanese
  4. American
  5. Toddler's eating habits
  6. ...and so on.

But there are certain rules that are common in all categories and classifications.

Join a fun-quiz on 10 basic rules of eating and also break the false assumptions about hunger and eating habits.

Why Eat: Say 'No' to Hunger-less Eating

Good eating habit: Why to eat (Check it is hunger or craving: Illustration standing boy eating burger and fast food in a huge room with window showing beautiful river landscape, wearing light sky blue dress and having curly hair. Background incorporates a web with alarming messege asking it is hunger or craving!
Wait, boy! Are you really hungry or just craving for that fast food? Asked yourself before feeding anything to your stomach.
Some people eat to live and some live to eat; some are compelled by hunger or stomach and some by the taste of the tongue.

In your case, what is the key factor that compels you to eat: the alarm of body or that tempting smell of food?

If you eat just for satisfying the taste, then be cautious! We need nutrition for daily mechanics and body repair. Our body engine depends on the fuel we use for our bio machinery and the way we give it maintenance. The course of digestion, absorption, and excretion helps to perform the physiological functions: heart, brain, and organs of the body.

Sometimes we eat, but only for the sake of eating. Know your hunger and get nourished by balanced and non-toxic food. Think thrice about your diet, lifestyle, and therapeutic regimen, if you any chemical drugs you intake.

Here, it is not to boost less eating, but it is to support mindful eating.

When to Eat: Learn the Difference between Hunger and Craving

Healthy eating habit: When to eat (Illustration of clock showing time to alarm about the right time of eating)
Good Eating Habit: Learn to be aligned with the natural alarm of the body and stay in coordination with the clock! Be cautious about when to eat!

How do you recognize your hunger, when you feel your body light as a whole or when you feel your mouth wet as a whole (after seeing a tempting food)?

A person eats to fulfill the physiological, psychological, or social desires.

True hunger is a genuine physiological need that can be satisfied even with the simplest and plainest food.
  • The psychological need is a false alarm that rings because of signals from tongue or palate and satisfies by frosty, spicy, or salty foodstuff like ice-cream, sweets, or peppery fried food. It is merely craving.
  • Social feasts are the medium to bring people together in their good and bad life events like a wedding or funeral. From immemorial, we have been promoting it to spread the feeling of love, share, and care.

When not to Eat: Listen to the Urge of Body

Bad eating habit: When not to eat (Illustration of foral-dress wearing man and woman in hurry to run to the office. Green background shows a hand picking up the healthy food to eat from floating vegetables and salad above a bowl such as capsicum, broccoli, carrot, tomatoe, coriander leaves, etc.)
Have you ever heard your soul craving for a settled and calm environment while eating? Spare some moments and think of it!

One should not eat in an unsettled state when there is a haste of intake, lack of energy, or uncomfortable burning sensation in the stomach.

Reasons

  1. When a person eats in a hurry, there are chances of eating anything and everything.
  2. The feel of less energy depicts hunger satisfaction as after taking a hearty meal, our blood supplies energy to stomach for digestion process and we feel lethargic.
  3. The burning sensation and sour-watery mouth intimate extended stay of food in the stomach.

The holy book ‘Geeta’ also says (Chapter: 17, Verse: 8, 9, 10):

“Katv-amla-lavanaty-usna-tiksna-ruksa-vidahinah
Ahara rajasyeshta dukkha-shokamaya-pradah”

Meaning:
The foodstuffs that are bitter, sour (acidic), salty, hot, pungent (spicy), dry, or burning cause gloom, sorrow, and disease, and are pleasurable to those in the mode of passion.

Where to Eat: Select the Right Environment

Healthy eating habit: Where to eat (Illustration of a concerned couple in a restaurant. Women in red gown and the bald man in suit sitting in a corner with serious espressions)
Do you check whether you intake food at a suitable place or not?!

Select a calm, quiet, and settled location that provides you the proper sitting arrangement and peaceful surroundings. Take the food in minimized music or noise, pleasant aroma, and well-lit place.

Reason

Such a setting makes you focused on what and how much you are eating. It saves from over-eating.

Where not to Eat

Bad eating habit: Where not to eat (Illustration of a happy man eating healthy food plate on table with fork and spoon, chewing it well, wearing a greenish-gray t-shirt and giving messege where one should not eat)
We understand where to eat, but do we also concern about where not to eat?

An unhealthy environment and distracted brain affect the digestive system as the mind is connected to every organ and can cause adverse effects on the relative processes.

What to Eat: Go Ahead for Nutritional Food that Promotes Health

Healthy eating habit: What to eat (Illustration of a vegetable-bucket loaded with fresh green vegies)
A bucket of freshness, energy, and the bliss!

Food is a nutritious substance that incorporates adequate vitamins, minerals, and constituents: protein, carbohydrate, fat to boost up health by giving energy.

Just like the burning of fuel, the metabolism of nutrients also leaves ashes. The chemical property of these ashes plays a vital role in health status. The balance between alkaline and acidic ash food is the key to good health, which can avoid degenerative diseases and early aging. The suggested ratio of alkaline and acidic ash food is 3:1.

Good Eating Habit: Eat nutrition-rich food sources (Illustration of a green farm as the treasure of nature that is rich in natural nutrients (Image of nutritious foods in nature that contain vitamins, minerals, protein, carbohydrate, fat)
Eat nutrition-rich food sources!
Illustration of nutritious foods with vitamins, minerals, protein, carbohydrate, fat!

Alkaline Ash Foods

  • Fresh green leafy vegetables
  • Ripe and fresh fruits, Dry fruits
  • Nuts and groundnuts: Almonds
  • Milk and milk products: Pure and raw milk, goat milk, cow’s ghee, buttermilk
  • Honey, herbal tea, ginger.

Acidic Ash Foods

  • All cereals and pulses
  • Vegetables: Onion, tomatoes, potatoes, groundnuts, dried beans, Cholas
  • Fruits: Unripe or preserved fruits, raw banana, plums
  • Nuts and groundnuts: dry coconut, Fried and roasted nuts and groundnuts
  • Milk and milk products: Pasteurized milk, paneer, cheese, cream, ice-cream
  • Non-vegetarian food: Animal resourced foods
  • Sauces, jams, vinegar, coffee, tobacco, alcohol, sugar, oil, oral carbonated liquids or drinks.

Right Choice of Food is the Key to Good Health: Chapatti and Vegetable Vs Fast Food

Good to eat food:Home-made simple food (Perfect roti sabji: Beautiful well-cooked chapati and green leafy vegetables)
Well-cooked Chapati and green leafy vegetables

Give preference to chapatti made of whole wheat flour and green leafy vegetables over fast food.

Reason

This food bid farewell to stomach in 3-4 hours, enters the colon in 8-9 hours, and the waste product eliminates in 16-20 hours.

What not to Eat: Maintain Distance with a Faulty Diet

Healthy eating habit: What not to eat (Illustration of not-so-healthy fast-foods such as french fries, pitza, burger, etc.)
Choose what you eat with great attention; avoid what should not be eaten with 'greater' intervention!

Avoid disproportionate carbohydrate, fat, and protein. Stay away from the excess of protein, starch, or fat. Make sure of no deficiency of Vitamins, iron, and iodine. Be cautious while taking Niacin and tryptophan. Supply adequate water to your body.

Reduce the Consumption of Constipating Food

Are you a fan of non-vegetarian food and can’t stay away from eggs while breakfast and meat while mealtime? If yes, then you need to know that they are constipating food. This list also includes polished eatables like rice, hydrogenated oil, refined foods, milk, and milk products.

Reason

Constipating food delays the digestion process and causes strain, followed by a prolonged bowl yielding process. It may delay the elimination of waste products for up to 48 hours.

How to Eat

Healthy eating habit: How to eat (Illustration of a man enjoying to chew his bite of fruit)
Other than all those table manners and good etiquettes, add this habit too in your account — Never forget to 'enjoy' your food, appreciate the cook, and thank the provider — the God.

Thorough Chew is Beneficial

The chewing process facilitates the secretion of sufficient salivary enzymes that promotes the digestion of food. The enzymes present in the saliva break down the starches and digest the fat. The longer the food stays with saliva, the more it gets lubricated, giving less stress to the esophagus.

Chewing 32 Times: The Key to Weight Loss

Some research results say to chew 32 times before you swallow, while the suggested speed is 100 times per minute. It also says to reduce the calorie intake by 32 percent, which leads to weight loss.

The Fact behind the Story

In the process of thorough chewing, one eats slowly and gets satisfied before consuming what the body needs. Thus, even less eating surprisingly fills one up, leading to less weight than usual.

How Much to Eat

Healthy good eating habit: How much to eat (Illustration of a man eating a lot)
Eating too many things or too much? Watch what to eat. Double-check if you are eating too many things at a time and that too — without hunger.

Be Cautious while Consuming Eatables: Don’t Overeat

Over or unconscious eating habits give a load to the intestine and cause indigestion or delay in the process of digestion, which also leads to the formation of more toxic waste.

How Many Times to Eat

Healthy eating habit: How many times to eat (Illustration of a man watching watch while eating in hurry)
We work too much to eat and eat too much to work!
We remain in a hurry to earn to eat! We eat in a hurry to earn to eat!
This fact is pretty irrelevant and too relevant at the same!

If one takes eatables in a balanced and controlled way, the dietary intake can be divided into four parts.

  1. Breakfast in the morning: 7 to 8 a.m.
  2. Lunch in the afternoon: 11a.m. to 12 p.m.
  3. Refreshment in the evening: 4-5 p.m.
  4. Dinner in the early night: 8-9 p.m.

Myth

Eating frequent small meals boost metabolism, burning more calories.

The Fact

The intake of food hardly affects metabolism. The BMR (basal metabolic rate) depends on the size and composition of the body. It is the rate on which a body burns the calories and is more in people having a bigger body and muscles.

Sometimes even when we know the rules, we find ourselves unable to follow them, complaining about our hectic schedule and lifestyle.

Let’s don’t become that bad workman who blames his tools and put some efforts for the good.

Inculcate them to enjoy every morsel of food pleasurably!

Stay healthy and keep smiling!

Hit the below link to read:
Healthy Eating Environment: 7 Watchful Stopovers

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Water Need per Day: 2 Unfading Charts
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Comments
  1. very informative .. You can get informative articles on http://womenbytes.com

    ReplyDelete
  2. Eating habit should bring good positive changes in our body and mind, therefore we should go for a good diet plan with workout programs. Diet plans are quite helpful to improve our productivity. Therefore, we take better steps to develop our diet and eating habits, right diet and right nutrients will bring a better result for us.
    Diet Plan

    ReplyDelete

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