PERSONAL FOOD CHOICES, EATING PATTERNS & HABITS

1. PERSONAL FOOD CHOICES, EATING PATTERNS & HABITS HFA 4MI

2. What factors affect our food choices?

3. Psychological/emotional • eating/not eating to deal with mood, guilt, stress, pain, disappointment, excitement, etc.

4. Social • eating with others ~ celebrations, gatherings, time with family, friends, loved ones

5. Cultural • culture dictates, to some extent, the foods which we eat

6. Economic • monetary resources determine what we can and cannot buy ~income vs. cost

7. Geographical • the country/area we live in determines what is most readily available to us

8. Physical • hunger

9. Religious • some religions include beliefs surrounding food consumption

10. EATING PATTERNS • Food customs and habits including when, what, and how much people eat. Everyone has their own eating pattern due to lifestyle choices. • Traditional eating patterns in many cultures revolve around 3 main meals: • Breakfast, lunch, dinner

11. BREAKFAST • the most important meal of the day • The body has been fasting for 7-8 hours as you sleep and is therefore lacking energy supplies~ you need to ‘break the fast’ • If you skip breakfast, blood sugar levels drop, fatigue, poor concentration, irritability and lethargy results • Aim for 3 of the 4 food groups, including a protein and a fibre source

12. MIDDAY & EVENING MEALS • In many cultures, the midday meal is often the largest meal • The midday meal gives the body energy to carry out activities for the rest of the day • The evening meal gives you the opportunity to gain nutrients not consumed during the day

13. SNACKING • Snacking is not necessarily a bad habit • During adolescence, when nutritional and caloric needs are high, snacking can help you meet these needs • Choose snacks that are nutrient dense, not ‘empty calorie’ foods such as pop and candy

14. GRAZING • a term used to describe 5 or 6 meals eaten throughout the day • many believe this is a healthier way of eating vs. 3 larger meals a day

15. POSITIVE EATING HABITS • Some individuals are not aware of what and how often they eat • More often than not, people eat due to social and psychological/emotional reasons • In such cases, you are not eating in response to hunger, but to appetite • APPETITE is a learned desire, rather than a need, to eat ~ due to social and personal influence • Be aware of your eating habits ~ if your appetite is larger than your hunger, you may need to alter when and what you are eating

16. THE EFFECT OF FOOD HABITS • Our food habits affect us physically, emotionally and psychologically. Listen to your body and eat nutritiously when you are hungry.

17. Good eating habits: • give you the nutrients your mind and body require to grow and develop • give you energy and help you concentrate, learn and feel alert • help you fight disease and help you sleep better • help you maintain a healthy body weight

18. MANAGING HEALTH CONDITIONS Related to Diet

19. Impact on appetite • Any type of illness puts a strain on the body. • Even though a person who is ill may lose interest in eating, the body still must have nutrients; often more so than during healthy times. • Encourage fluids • Serve nutritious, nutrient dense foods • Consult a pharmacist re: how the medication will affect the way the body uses nutrients

20. DISEASE PREVENTION? • Some people jump to follow ‘advice’ when they hear of new ‘research’ regarding nutrition and nutrients which suddenly have ‘disease fighting’ properties.

21. Example #1: • Dietary Supplements: Nutrients ingested in addition to the foods they eat (pills, liquids, powders). Most people do not require these as they should be gaining necessary nutrients from a well balanced diet.

22. Example #2: • Nutrient Mega doses: An extra large quantity of a supplement to prevent/cure a disease or illness, or to gain a perceived benefit. Excess amounts of nutrients can often cause harm; otherwise, they are just passed through the body. Mega doses should be avoided.

23. SPECIAL EATING PLANS • Due to long-term medical conditions, some individuals needs to be aware of their food choices. Doctors may prescribe special plans to help manage their conditions.

24. Examples • High cholesterol = decrease fat, increase fibre • Heart Disease = increase dose of major vitamins, especially B vitamins • High Blood Pressure = decrease fat & salt, increase potassium & calcium • Diabetes = regulate sugar intake • HIV/AIDS = regular fluids & snacks, possible nutritional supplements • Osteoporosis = increase calcium & proteins, decrease salt • Cancer = decrease red meats, increase fruit & vegetables

25. FOOD ALLERGIES VS. FOOD INTOLERANCE Food Allergy Food Intolerance a physical reaction to food not involving the immune system, i.e. digestive problems ( eg. lactose intolerance) • a physical response to certain foods by the body’s immune system ( eg. Peanuts)

26. CHILDHOOD EATING BEHAVIOURS ADULT MODELLING: • Children are better at copying behavior, than listening to rules. It is crucial that parents forms good eating habits to model to their children.

27. GUIDELINES • Do not use food as a reward or punishment • Do not monitor your children’s food intake too strictly • Children do not need to eat as much as adults – proportions should be much smaller • Avoid power struggles at meal times – meals should be enjoyable, comfortable times • Do not force your child to eat – if a child is able to recognize when their body is hungry, and eat only during these times, it will go a long way to preventing obesity later on

28. FACTORS LEADING TO CHILDHOOD OBESITY • Lack of exercise • High-fat meals • Unhealthy snacks • Being forced to eat • Social behaviours • Lack of education

29. Childhood eating conflicts and unpleasant mealtime experiences can lead to eating disorders, i.e. children learn to reward and punish themselves with food • As a result, parents need to promote positive eating experiences and develop healthy eating patterns for their children at an early age

30. CHILDHOOD EATING BEHAVIOURS • Proper eating is the key to a child’s growth and development. • Poor nutrition can lead to…

31. 1. Psychological problems: • Obesity affects the way you see yourself and the way other people see you • Can lead to depression and low self-esteem

32. 2. Breathing problems: • Obesity strains the respiratory system

33. 3. Bone and joint problems: • Due to lack of calcium in the diet • Obesity adds extra weight for the bones to carry

34. 4. Diabetes: • Type 2 diabetes is more likely to occur when overweight

35. 5. High cholesterol: • High cholesterol (from high fat diets) can lead to heart disease and stroke (an inactive lifestyle also contributes to heart disease and stroke)

36. 6. Gall bladder difficulties: • Associated with obesity and high cholesterol

37. 7. High blood pressure or hypertension: • Can lead to stroke, heart disease and kidney failure • Must decrease salt intake and increase fruits and vegetables, whole grains and fibre

38. 8. Stroke: • Direct result of high blood pressure, diabetes and obesity

39. 9. Heart disease: • Result of high blood pressure, high cholesterol and inactivity