Professional Documents
Culture Documents
Eating Habit
Eating Habit
Healthy eating is consuming foods from all food groups that provides nutrients for the
body’s daily metabolic functions and physical activities.
The four types of eating are: Fuel, Fun, Fog, and Storm.
Fuel Eating is when you are eating foods that support your body and it’s needs. This is
clean eating. Eating real, whole, natural, minimally processed foods that provide you with
energy and nourishment and feel good in your body. You want to eat fuel foods 80% of
the time.
Fun Eating is eating any foods that you love to eat that don’t necessarily give you anything
back. In other words, food that tastes great and you enjoy but don’t offer any real
nutritional value (i.e., cake, wine, potato chips, candy, etc.). You want to pay careful
attention when eating fun foods as to be sure you are receiving the pleasure that they
provide. This could look like one small treat a day or two fun meals a week. The rule
with fun eating is that you must enjoy each bite.
Fog Eating is anytime you eat without awareness. You are munching on chips without
even tasting them, you are snacking on your kids’ peanut butter and jelly crusts while
making lunch, you finish off a bag of candy before you even realize how much you ate
and don’t even remember what it tasted like. Fog eating is not enjoyable or purposeful;
it’s an unconscious munch that we are not even aware we are doing. The goal is to never
fog eat. Stop the minute you catch yourself.
Storm Eating is binge eating or eating out of control. It is anytime you can’t stop
yourself. You are aware that you are eating and you want to stop but you feel like you
can’t stop or like you can’t control yourself. It’s almost like you are watching another
person inside your own body. Sometimes this happens if we let ourselves get too hungry
and sometimes it happens when we have an overwhelming emotion that we do not want
to feel. Storm eating is usually followed by regret and shame. Many times, it’s done in
private or in hiding.
Social support can have a beneficial effect on food choices and healthful dietary change.
Social support from within the household and from co-workers was positively associated
with improvements in fruit and vegetable consumption and with the preparative stage of
improving eating habits, respectively. Social support may enhance health promotion
through fostering a sense of group belonging and helping people to be more competent
and self-efficacious.
The family is widely recognized as being significant in food decisions. Research shows
the shaping of food choices taking place in the home. Because family and friends can be
a source of encouragement in making and sustaining dietary change, adopting dietary
strategies which are acceptable to them may benefit the individual whilst also having an
effect on the eating habits of others3.
Social setting
Although the majority of food is eaten in the home, an increasing proportion is eaten
outside the home, e.g., in schools, at work and in restaurants. The venue in which
food is eaten can affect food choice, particularly in terms of what foods are on offer.
The availability of healthy food at home and 'away from home' increases the
consumption of such foods. However, access to healthy food options is limited in
many work/school environments. This is particularly true for those with irregular
hours or with particular requirements, e.g., vegetarian. With the majority of adult
women and men in employment, the influence of work on health behaviours such
as food choices is an important area of investigation.
Meal patterns
People have many different eating occasions daily, the motivations for which will differ
from one occasion to the next. Most studies investigate the factors that influence habitual
food choice but it may be useful to investigate food choice at different eating occasions.
The effects of snacking on health have been debated widely. Evidence shows that
snacking can have effects on energy and nutrient intakes but not necessarily on body
mass index. However, individuals with normal weight or overweight may differ in their
coping strategies when snack foods are freely available and also in their compensatory
mechanisms at subsequent meals. Moreover, snack composition may be an important
aspect in the ability of individuals to adjust intake to meet energy needs.
Helping young adults to choose healthy snack choices poses a challenge to many health
professionals. In the home, rather than forbidding unhealthy snacks, a more positive
approach may be the introduction of healthy snack options over time. Moreover, healthy
food choices outside the home also need to be made more readily available.
Psychological factors
Stress
Psychological stress is a common feature of modern life and can modify behaviours
that affect health, such as physical activity, smoking or food choice.
The influence of stress on food choice is complex not least because of the various types
of stress one can experience. The effect of stress on food intake depends on the
individual, the stressor and the circumstances. In general, some people eat more and
some eat less than normal when experiencing stress.
The proposed mechanisms for stress induced changes in eating and food choice are
motivational differences (reduced concern about weight control), physiological (reduced
appetite caused by the processes associated with stress) and practical changes in eating
opportunities, food availability and meal preparation.
Studies also suggest that if work stress is prolonged or frequent, then adverse dietary
changes could result, increasing the possibility of weight gain and consequently
cardiovascular risk.
Mood
Hippocrates was the first to suggest the healing power of food, however, it was not
until the middle ages that food was considered a tool to modify temperament and
mood. Today it is recognized that food influences our mood and that mood has a
strong influence over our choice of food.
Interestingly, it appears that the influence of food on mood is related in part to attitudes
towards particular foods. The ambivalent relationship with food – wanting to enjoy it but
conscious of weight gain is a struggle experienced by many. Dieters, people with high
restraint and some women report feeling guilty because of not eating what they think they
should. Moreover, attempts to restrict intake of certain foods can increase the desire for
these particular foods, leading to what are described as food cravings.
Women more commonly report food cravings than do men. Depressed mood appears to
influence the severity of these cravings. Reports of food cravings are also more common
in the premenstrual phase, a time when total food intake increases and a parallel change
in basal metabolic rate occurs.
Thus, mood and stress can influence food choice behaviour and possibly short- and long-
term responses to dietary intervention.
Increased energy – It takes about 21 days to learn a new habit, so by limiting sugary items
and processed carbohydrates your energy will increase
Improved mood – Eating poorly can negatively impact your mood and emotional state,
but once you start eating healthy you will feel better from clean eating.
Brighter, clearer skin – Water flushes toxins from your body while antioxidants and anti-
inflammatory properties found in fruits and vegetables immediately improve the look of
your skin.
Better fitting clothes – You will likely notice a difference in how your clothes fits you even
before stepping on the scale.
https://slideplayer.com/slide/12050545/
https://www.slideshare.net/vhseateries/healthy-eating-habits-43534159
https://cleananddelicious.com/the-four-types-of-eating/
https://www.eufic.org/en/healthy-living/article/the-determinants-of-food-choice
https://www.fnri.dost.gov.ph/index.php/94-pinggang-pinoy/190-pinggang-pinoy