“You are what you eat” is a familiar saying, a significant phrase that explains subtly but broadly how our eating habits can often reflect our personality traits.
Did you know that homemade food is healthier than restaurant fare? Yes, it affords greater control over ingredients and cooking methods.
A well-balanced diet comprises vegetables, fruits, whole grains, nuts, seeds, lean meats, and dairy products. However, if revamping your entire diet feels overwhelming, know that you don’t have to go it alone.
Many of us have ingrained eating habits, some beneficial (“I always opt for fruit as dessert”) and others less so (“I reward myself with sugary drinks after work”). Despite longstanding patterns, it’s never too late to make positive changes.
Be Food-Principled
Abrupt, extreme alterations like adopting a cabbage soup-only diet may yield short-term weight loss, but they’re neither sustainable nor advisable for long-term health. Instead, fostering lasting improvements necessitates a deliberate approach involving reflection, substitution, and reinforcement.
While weight loss may be a goal, it’s crucial not to fixate solely on the scale. Sustainable, healthy changes shouldn’t prioritize rapid weight loss but rather the establishment of enduring, nourishing routines.
Begin by cultivating manageable, health-conscious habits that can pave the way for sustainable weight loss in the future.
“Choosing a better, more sustainable diet is one of the main ways people can improve their health and help protect the environment,”
These are 7 ways to achieve sustainable eating habits.
Eating Disorders
Moyosore Makinde, President of the Society for Lifestyle Medicine of Nigeria (SOLONG), emphasizes that many urban dwellers now grapple with sleep disorders, anxiety, stress, and unhealthy eating habits, which contribute to mental strain, poor health outcomes, increased drug abuse, diminished sexual performance, shortened lifespans, and marital discord.
Makinde explains:
“People are aware of what needs to be done, but they struggle to implement practical lifestyle changes,”
She goes further to say:
“Lifestyle medicine intervenes in conditions stemming from lifestyle choices, such as high cholesterol levels, breast cancer, colon cancer, diabetes, and hypertension. Our bodies possess self-healing capabilities if we adopt the right habits.”
She harps on the importance of healthy eating, regular exercise, quality sleep, stress management, positive psychology, and strong social connections as essential components of lifestyle medicine interventions.
Dietary Concerns for Children
Malnutrition persists as a significant public health and developmental challenge in Nigeria, with 49 percent of children under the age of five experiencing poor growth, characterized by stunting, wasting, or overweight.
This rate ranks second highest in the West and Central Africa region, trailing only behind the Democratic Republic of Congo. One contributing factor is that 34 percent of children aged between six months and two years are not provided with sufficiently nutritious and diverse foods to support optimal growth.
A report by UNICEF reveals alarming statistics: approximately 1 in 3 children under the age of five—equivalent to 200 million children worldwide—is either undernourished or overweight. Additionally, nearly 2 in 3 children aged between six months and two years do not receive adequate nutrition to support their rapid growth and brain development, putting them at risk of cognitive deficits, weakened immunity, increased susceptibility to infections, and even mortality.
The report identifies a triple burden of malnutrition, encompassing undernutrition, hidden hunger due to nutrient deficiencies, and overweight among young children. Globally:
– 149 million children are stunted (too short for their age), with 13.1 million affected in Nigeria.
– 50 million children are wasted (too thin for their height), including 2.9 million in Nigeria.
These figures underscore the urgent need for comprehensive strategies to address child malnutrition in all its forms and safeguard the health and well-being of children worldwide.
Eat Healthier
Eating healthier involves making conscious choices to improve the quality of your diet. Here are some tips to help you eat healthier:
1. Include a variety of foods: Aim to include a diverse range of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. This ensures you get a wide array of nutrients.
2. Eat more fruits and vegetables: These are packed with vitamins, minerals, fiber, and antioxidants. Try to fill half your plate with fruits and vegetables at each meal.
3. Choose whole grains: Opt for whole grains like brown rice, quinoa, oats, and whole wheat bread instead of refined grains. Whole grains provide more nutrients and fiber.
4. Limit processed foods: Processed foods are often high in added sugars, unhealthy fats, and sodium. Try to minimize your intake of processed snacks, sugary drinks, and fast food.
5. Watch portion sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls, and listen to your body’s hunger and fullness cues.
6. Cook at home: Cooking meals at home allows you to have more control over the ingredients and cooking methods used. Experiment with healthy recipes and cooking techniques.
7. Limit added sugars and unhealthy fats: Cut back on foods and beverages high in added sugars, such as soda, sweets, and sugary snacks. Choose healthier fats like those found in nuts, seeds, avocados, and olive oil.
8. Stay hydrated: Drink plenty of water throughout the day. Limit sugary drinks and opt for water, herbal teas, or infused water instead.
9. Plan ahead: Plan your meals and snacks in advance to avoid unhealthy choices when you’re hungry and pressed for time. Keep healthy snacks like nuts, fruits, and yogurt on hand for quick and nutritious options.
10. Practice mindful eating: Pay attention to your eating habits and be mindful of what and how much you’re eating. Avoid distractions like screens while eating, and savor each bite, chewing slowly and enjoying the flavors.
Remember, making small, sustainable changes to your diet over time can lead to long-term improvements in your health and well-being.
