The Nutrition Source: Healthy Eating Pyramid - Essay Example

This work addresses the benefits of healthy eating. To this end, various aspects of healthy eating and nutrition were discussed. . In this regard, reference was made to the food pyramid that had been developed at the Harvard University. This device presents a graphical representation of the types of food that a person should consume, in order to maintain health and avoid disease. Nutrition was previously not understood to any great extent. The development of science and technology has made it possible to develop a clear and comprehensive understanding to this all important concept. For instance, nowadays, we are aware that cholesterol or fat is of two varieties, one that is good for health and the other that is positively harmful to the human body. In addition, people are lured by unhealthy food, on account of its attractive appearance and taste. Some methods for avoiding such food have been suggested in this work. These methods have been shown to be extremely effective in preventing their practitioner from falling prey to unhealthy food. Finally, conclusions were arrived at and recommendations were made. Healthy Eating – A Critical Evaluation Introduction In order to remain healthy, it is important to avoid unhealthy eating or overeating. Bad eating habits can be eliminated by developing the desire to eat right. In addition to making up one’s mind to get rid of a bad habit, one should undertake a properly planned series of actions that will help in achieving this objective. Mere will power is insufficient to realise goals. Instead of relying on the force of will, one has to undertake well planned measures to convert one’s desires into reality. This applies to healthy eating, and one should comprehend the specific situations or conditions that provide opportunities for overeating. Such conscious knowledge is of great importance (Eating Right: A New Self-Control Paradigm 2009: 1). A healthy diet used to consist of a balanced diet of proteins, carbohydrates, and fats. This was supplemented by the recommended amounts of vitamins and minerals. Adherence to such a diet provided sufficient energy and nutrients to the body. A healthy body effectively prevents disease. Subsequently, the development of science, served to extend the concept of a healthy diet. Although, the essential components of a well balanced diet remained unchanged, considerable knowledge was gained regarding the exact combinations within each food group (Eating for health 2008: 2). Main Body Overeating is a problematic habit and it should be relinquished as soon as possible, so as to avert harmful consequences to one’s health. The first step to this end is to pay attention to the food, during the course of eating it. While eating food, it is important to notice its colour, shape, texture, aroma, and taste. If a person is consuming a meal in the company of friends and family members, the best method to reduce overeating is to talk about the preparation of the food and its origin. Many dieting experts have confirmed that it is better to eat food at home, instead of eating it in restaurants (Kanigel 2009: 56). New insights were developed into what constituted a healthy diet. For instance, it was discovered that there were good and bad fats. The good fats promote health, whereas the bad fats increase the risk of disease. This has proved to be the same for carbohydrates and proteins. In respect of vitamins and minerals, studies have indicated that their deficiency causes disease. They have a significant effect on bone strength, the proper functioning of the heart and the control of hypertension (Eating for health 2008: 2). The diagram depicted below, was prepared by the nutrition experts at Harvard. It is termed the Harvard Healthy Eating Pyramid, and it incorporates the latest developments in nutrition science. The base of this pyramid represents the most important food items for the health of humans. Regular exercise and weight control are to be practiced. The wider part of the pyramid exhorts us to consume fats from healthy sources, namely plants. The white bread and white rice indicate refined carbohydrates and these are placed at the narrow top of the pyramid, signifying that they are to be circumvented. Just beneath this are placed red meat, while fish, poultry, and eggs; which are also to be partaken of sparingly (Harvard School of Public Health). (Harvard School of Public Health) Even a fast food meal should be eaten at home. According to Jeffrey Greeson, eating at home increases the attentiveness of the person who does so. On being combined with deep breathing and meditation, the awareness of that person increases. People eat when they feel stress or frustration, even though they are not hungry. Some even eat to ward off boredom. Thus, eating does not depend on hunger, but on various psychological conditions. The state of mindfulness instructs individuals to find some positive way to overcome the problem that are encountering, instead of eating food to divert their attention from that problem. Moreover, such mindfulness enhances the pleasure of eating and renders it a satisfying experience (Kanigel 2009: 56). The strength of an individual stems from the knowledge that he is likely to fall for the lure offered by the various tempting objects that he comes across. The adoption of the techniques, given in the sequel, could help a person avoid the consumption of unhealthy food. One should desist from attending a barbeque party on an empty stomach. Such individuals should consume some healthy food before going to the barbeque. This is a very good stratagem, because it suppresses the temptation to overeat. Similarly, eating a bagel before approaching cheese burgers and nachos would be a very good policy (Eating Right: A New Self-Control Paradigm 2009: 2 – 3). It cannot be gainsaid that effective plans have to be developed to resist the impulse to overeat. Such plans should focus on the actions to be followed and the results that would emerge. In addition to those plans, there should be clear rules and determination. However, rules are not the same as willpower. The latter acts only brings into conflict, the force of the stimulus and an individual’s determination to offer resistance. The second stratagem to be adopted is to divert attention, or to harbour competing thoughts. This is akin to adopting some competing behaviour, and involves the substitution of a bad habit with some good habit. This ruse proves to be very effective. For instance, some people, who desire to stop smoking, take up jogging; on account of the marked dissimilarity of these activities (Eating Right: A New Self-Control Paradigm 2009: 1). Another helpful method is to store rice cakes in the cupboard. So that these can be consumed as late night light refreshments. In addition, packets of potato chips should be divided into portions and only the allotted portion is to be eaten. In some cases, it would even be advisable to get rid of the remaining portions, without eating them. Moreover, shopping for food should invariably be conducted after one has eaten food (Eating Right: A New Self-Control Paradigm 2009: 2 – 3). Spinach contains iron, which reduces fatigue and provides energy. Iron is available in spinach, green peas, broccoli, kidney beans, and chickpeas. Furthermore, these natural food sources contain larger amounts of protein per calorie than any animal product. Some plant foods, like avocados and nuts, have high fat and calorie content. However, this fat is mono and polyunsaturated, which is indispensable for the free movement of the joints in the body. On the other hand, the saturated fats that are present in prevalent in animal products, pose the threat of heart disease. Unhealthy food is characterised by high amounts of saturated fat (Food for Thought 2009: 65). Conclusions and Recommendations Eating habits will have a significant effect on health of an individual. Some of these recommendations will enable us to create a proper eating plan to reduce obesity, which is the common cause for many ailments, of present day society. Breakfast is the most important meal of the day. This is due to the fact that it stimulates the metabolism and improves the energy levels of the body. Breakfast prevents loss of energy during the day, and prevents hunger pangs at night (Hatton, 2009). A person who eats, whenever he feels hungry is at a disadvantage; because such activity does not allow the body to experience hunger. Such behaviour results in over eating or in eating whatever is available, without due regard for the quality of what is being consumed. It is advisable to eat at regular intervals, which should be ideally at predetermined mealtimes. This prevents the problem of overeating. The interval between mealtimes should be longer than four hours. Eating at these times would prevent the body from feeling deprived of energy, and it would also maintain the correct blood sugar levels (Hatton, 2009). Those who want to reduce weight should eat fruits, vegetables, grains, and nuts during the day. They should consume meat, processed food items, and desserts at the time of dinner. This strategy provides good results. One can vary this regimen by partaking of eggs or meat at breakfast instead of dinner. Vegetables, fruits, nuts, and beans constitute hygienic and nutritious food alternatives; and relying on them would not be in vain. Moreover, these foods contain fewer amounts of calories per ounce than the animal based food products. The nutrients contained in vegetarian food are essential for the overall development of the human body (Food for Thought 2009: 65). Whilst eating food, one should masticate each mouthful properly, and for a sufficient number of times. In addition, quite some time should be spent on consuming food. Furthermore, people should avoid eating processed food, since the vitamins and other nutrients are destroyed during processing. Processed foods may possibly produce the feeling of being full, but they do not provide the required nutrients to the body (Hatton, 2009). As such, it is preferable to eat food that is as close to its natural state as possible. By adopting these recommendations, an individual can reduce the risk of disease, whilst enjoying the best of health. List of References Eating for health. (2008). Healthy Eating: A Guide to the New Nutrition (2008) , 2 – 4. Eating Right: A New Self-Control Paradigm. (2009). Running & FitNews , 27(4), 9 – 11. Food for Thought. (2009). Runners World , 44(10), 65 – 69. Harvard School of Public Health. (n.d.). The Nutrition Source: Healthy Eating Pyramid. Retrieved November 21, 2009, from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/ Hatton, L. (2009, June 11). Healthy Eating Habits. Retrieved november 21, 2009, from http://nutrition.suite101.com/article.cfm/healthy_eating_habits Kanigel, R. (2009). Love Yourself Diet. Natural Health , 39(7), 56 – 60. Read More