healthy eating vs unhealthy eating healthy eating vs unhealthy eating Mak Fong Yann 81854 Wong Li Ying 81513 Siau Wan Xuan 81169 Jenny Tang Yee Shi 75158 Alice Ngien Lin Hua 74028 Alben Chong Rui Sen 74006 KMU1013 GROUP 6 Healthy Lifestyle Healthy Lifestyle
CONTENT Definition of healthy eating Types of healthy food WHAT IS HEALTHY EATING? Disadvantages How to prevent unhealthy eating UNHEALTHY EATING CONCLUSION 01 02 03 04 Food Pyramid TIPS OF HEALTHY EATING Advantages of Mental Health Advantages of Physical Health HEALTHY EATING 05
ating a diverse range of foods that provide essential nutrients to support your well-being, boost your mood, and enhance your vitality is the foundation of healthy eating (Breastcancer.org, 2023). What is healthy eating? Office of Disease Prevention and Health Promotion (2022) posited healthy eating entails adopting a balanced eating regimen, encompassing wholesome foods and beverages as well asconsume the appropriate amount of calories that aligns with your body's requirements, neither overeating nor undereating. E Accoding to Kaiser Permenante (2007), healthy eating refers to consuming nutritious foods can have multiple benefits, such as enhancing your overall well-being, facilitating weight management and boosting your energy levels. Healthy eating is defined as a eating behavior that are consistent with improving, maintaining and enhancing health (Taylor et al., 2005). 1
FOOD PYRAMID E V E R Y D A Y Eat less Eat moderate Eat plenty Food pyramid is a visual representation of a balanced and healthy diet that provides guidance on the types and amounts of foods that should be consumed to promote good health. Individual should eat more of the foods at the base of the pyramid and less of the foods at the top, as the size of each food group becomes smaller from bottom to top. Food is divided into 7 different groups : drinks, carbs, fruits and vegetables, dairy, meat / fish / eggs, fats and high-sugar foods. Each of these groups provide different nutrients and should be consumed at a different rate. 2 Tips for healthy eating
nhealthy eating habits can lead to poor health outcomes because they often involve consuming too much of certain types of foods and not enough of others. For example, a diet high in saturated and trans fats, added sugars, and sodium can increase the risk of developing chronic diseases such as obesity, type 2 diabetes, and heart disease. In contrast, a healthy diet that includes a variety of nutrient-dense foods like fruits, vegetables, whole grains, lean protein, and healthy fats can help support good health and prevent these chronic diseases. Therefore, it is important to cultivate healthy eating habits and make mindful food choices to maintain good health. 3 UNHEALTHYFOOD Junk food is the most common unhealthy foods that most of people would like to consume. For instance, fast food like burger, pizza and fries is high in calories, sugar, fat, and salt, but provide little to no nutritional value. U UNHEALTHY EATING
According to Eat This, Not That (2021) posited that studies conducted by John Moores University and Hebrew University found that women who consumed meals with varying calorie amounts were less satisfied with their bodies than those who ate meals with a consistent calorie count. Additionally, a Hebrew University study in 2012 discovered that mice who consumed high-fat foods at irregular intervals gained more weight compared to those who followed a consistent diet (Eat This, Not That, 2021). According to Mustafa et al. (2019) claimed that skipping breakfast is a common occurrence among children and adolescents, with prevalence rates ranging from 17% to 40%, making it the most frequently missed meal of the day. Skipping breakfast is impacting on people whole day include their work performance, concentration and their whole day mood. According to the Lakmali et al. (2022) explained that breakfast is an essential meal for all stages of human life, as it provides ½ of the body's energy needs. Irregularly skipping breakfast for several days can further worsen the health. People without any food for hours consumes a significant amount of energy can adversely effects on one's health. In today's fast-paced world, the unhealthy eating habit is a developed habits without even us noticing (Momos, 2022). It is more related with a person behavior during consumption of food, but the unhealthy eating is about the types of food the person choose. According to Momos (2022) claimed that "what you eat is significant impact on our body". Therefore, there is 3 common practices have been identified and should be take note. Skipping breakfast Fast food Individuals tend to crave foods that are high in calories and fat during stressful periods, but paradoxically, the body tends to store more fat when under stress compared to a relaxed state (American Psychological Association, 2013). It can impact on our behaviours such as feeling sluggish and lazy when doing some tasks or even our simple daily duties. This is an unhealthy lifestyle issues that people always annoying about due to eating during stressful causing sleepy, blood sugar abnormalities and weight gain. Eat in irregular schedule UNHEALTHY EATING HABIT 4
DISADVANTAGES OF UNHEALTHY EATING Consuming junk food could deteriorate your memory. Higher intake of high fat and high sugar foods can slow down the speed of learning, memory and attention. Excessive consumption of foods high in fat and sugar changes the parts of the brain that are responsible for learning, memory and reward having unhealthy eating habit can lead to weight gain and eventually obesity. Obesity is associated with a higher risk of various health problems such as heart disease, type 2 diabetes, certain types of cancer, and joint issues. A study found that eating fast foods like falafel, potato chips and corn chips were linked to an increased risk of colon cancer. Eating one to two or more than five servings of fried potatoes per week or intake of two to three servings of chicken sandwiches per week also increases colon cancer risk. Cause Memory Problems Obesity and Gained Weight Increased Cancer Risk 5
UNHEALTHY EATING? Eating a nutritious breakfast fills our bodies up with vitamin A, vitamin C, fiber, calcium and iron. Therefore, we must eating breakfast in every morning as it provides the body with essential vitamins, minerals, and protein, making us feel energetic and preventing hunger. A breakfast high in protein (50%), moderate in carbohydrates (30%), and low in fat (20%) is linked to better mood, alertness, and attention. Skipping breakfast increases appetite sensations, including hunger, desire to eat, and prospective consumption, compared to those who eat breakfast. A study from Mohiuddin (2018) shows the comsumption of lunch more higher than usual after skipping breakfast. HOW TO PREVENT Hunger may lead to take unhealthy foods such as sweets and crisps to satisfy their cravings for glucose. It's important to remember that while food cravings require specific foods to be satisfied, hunger can be relieved by consuming any type of food (Meule, 2020). To prevent unhealthy eating habits, it's crucial to prioritize nutrient-rich foods like fruits, vegetables, and lean proteins. 6
Meal Preparation If you know you'll be extremely busy next week, take some time to prepare ingredients in advance. You can wash and chop vegetables or meat, then store them in sealed bags in the refrigerator for easy access. This will help you prepare meals quickly when you're busy. Instead of skipping meals, make sure to have healthy snacks on hand such as fresh fruits, nuts, or wholegrain crackers to eat when you're extremely hungry. 7 This is a good practice for people such as like workaholic to think about what should you eating to avoid craving and hunger when you are rushing in time. Mindfully eating is such a way to prevent unhealthy eating by prepare meal in advance and planning the meals that is match your age, gender, body size, and level of physical activity. This will help you determine how many calories you need each day and what types of foods you should focus on. Aim to include a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, whole grains, and healthy fats, in your meals. By doing so, you can avoid overeating and make healthier food choices.
To prevent unhealthy eating habits, it's important to chew your food properly. There is a well said from Biggers (2020) that the faster you eat, the more food you will tend to eat. When you ' re extremely hungry and you swallowing food quickly may lead to stomach problems and unsatisfied feelings. According to Arora (2022), the process of digestion begins in your mouth, where the saliva breaks down the food into simpler sugars. When you don 't take enough time to chew your food, you prevent the saliva from doing its job properly. As a result, your stomach has to release more acid to break down the food once it reaches it. This increased acidity can cause hunger pangs, leading to overeating and potentially contributing to weight gain. Furthermore, this habit can gradually slow down your metabolism, compounding the problem of weight gain over time. CHEW YOUR FOOD PROPERLY 8 Here is some correct ways to chew: Aim to chew each bite for 32 counts, adjusting as needed for the type of food. Take small bites that fit comfortably on your spoon or fork. Close your lips and chew slowly, moving the food from side to side with your tongue and rotating your jaw slightly. Swallow only after the food has lost its texture. (Biggers, 2020)
Nutrition plays a crucial role in building new proteins, cells, and tissues for the brain and nervous system (Sutter Health, n.d.). Nutritionists recommend consuming different types of meals and snacks to obtain all the nutrients that enhance mental functioning, instead of repeating the same meals daily. However, some foods and nutrients have the ability to enhance mental health and can be used in conjunction with therapy to manage depression and anxiety. ADVANTAGES OF HEALTHY EATING TO Mental Health "One cannot think well, love well, sleep well, if one has not dined well" -Virginia WoolfPromote better brainpower FOODS LINKED TO BETTER BRAINPOWER: Wholegrains (Lewin,2022) Similar to other body functions, the brain relies on a constant supply of energy to function properly. Glucose in the blood provides the energy required for concentration and focus. Choosing whole grains with a low glycemic index (GI) can provide a steady release of energy to the bloodstream, keeping you mentally alert throughout the day. Blueberries have been found to improve or delay short-term memory loss, and similar benefits can also be obtained from other dark red and purple fruits such as blackberries and vegetables like red cabbage. These foods are easily accessible and widely available. Blueberries 9
Facing daily challenges becomes easier when you are in good spirits. However, unhealthy eating may causes of hunger and lack of essential nutrients can negatively impact your mood. Healthy eating is start from the most important meal that is breakfast. A balanced breakfast should include fiber, nutrients, lean protein, and unsaturated fats to complement whole-grain carbohydrates. Research suggests that regularly consuming breakfast can lead to improved mood, better memory, increased energy throughout the day, and feelings of calmness (Magee, n.d.). Fish like salmon and tuna is the most recommended food that may help to boost your mood. It is rich with omega-3 fatty acids, which are good for heart and your mind. The fat we consume in our diet has a significant impact on the structure and function of our brains as 60% of brain tissue is comprised of fat. Therefore, it's crucial to be mindful of the types of fats we include in our diet (Leffler, 2023). Boost our mood Maintaining a healthy diet involves avoiding or limiting the consumption of certain substances like alcohol and caffeine, which have been linked to exacerbating anxiety symptoms. Studies have found that a diet high in saturated fat, low in fruits, and overall poor diet quality can also contribute to anxiety. If you're experiencing stress or anxiety, adjusting your diet could be a helpful part of your treatment plan. Reducing alcohol, caffeine, and added sugar intake while incorporating foods that reduce inflammation and stress, like fiber-rich fruits and veggies, unsaturated fats, and fermented foods, may help alleviate symptoms. Avoid anxiety and stress 10
To maintain healthy bones, it is important to have a balanced diet that includes both calcium and vitamin D. Calcium plays a crucial role in strengthening bones, while vitamin D helps the body to absorb calcium. You can obtain calcium from various sources, such as low-fat milk, cheese, and yogurt. However, some of people have lactose intolerant and cannot consume dairy products, soy milk is a good alternative, as it is often enriched with calcium and vitamin D (Dental Associates of Northern Virginia, n.d.). To maintain healthy teeth, it is important to consume foods that contain calcium, as it helps in the remineralization of the teeth and keeps them strong. Crunchy foods can aid in oral hygiene by effectively cleaning the teeth and gums as you are chewed. These foods also stimulate saliva production, which helps to wash away bacteria and debris (Dental Associates of Northern Virginia, n.d.). Examples of crunchy foods that are beneficial for teeth health include celery and apples, as well as other fruits and vegetables. 11 Strengthens bones and teeth ADVANTAGES OF HEALTHY EATING TO Physical Health
Heart Health Boost Productivity A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. High blood pressure and cholesterol can be a symptom of too much salt and saturated fats in your diet. It is commonly overlooked by a lot of people that a significant portion of their salt intake comes from processed and packaged foods, such as canned goods, deli meats (such as ham and salami), and baked products should be eat less (Heart Foundation, n.d.). The type of fats as some fats are beneficial while others can be harmful. To protect your heart, it is recommended to choose foods that are high in healthy fats such as avocados, olives, nuts, and seeds, and to use healthy oils like olive, canola, sunflower, peanut, and soybean oil for cooking (Heart Foundation, n.d.). These foods are known to help reduce cholesterol levels. Out of all the food groups, fruits and vegetables contain the highest levels of essential vitamins and minerals that are vital for the optimal functioning of both the body and mind. Nevertheless, not everyone enjoys consuming fruits and veggies. As you move towards adopting a healthy diet, consider gradually introducing small portions of these foods to your regular meals. For instance, you could accompany a burger with a side salad containing kale, roasted carrots, and sliced strawberries (Freedman, 2023). Over time, you may feel inclined to substitute the burger with a more nutritious alternative. This is the simple way to replace unhealthy food choices with healthier alternatives for overall well-being. 12
Using Social Media to Promote Health (Action for Healthy Kids, n.d.) In today's world, social media has become a dominant force in our lives. It can serve as a powerful platform to encourage healthier eating habits and physical activity, particularly among younger generations. By utilizing social media platforms such as Facebook, Twitter, and Instagram, we can make wellness activities, tracking nutrition, and promoting physical exercise more appealing and engaging. For instance, a university portal can be used for recruiting health and wellness volunteers and sharing useful information, such as healthy recipes and tips for maintaining a healthier lifestyle. Additionally, accessing the website can provide helpful guidance for those who are unsure about how to start eating healthier. Employer should offer kitchen facilities Creating a clean, well-stocked and properly maintained area for employees to prepare and store their own meals can significantly influence their food choices. This facilitates healthy eating habits without any direct intervention required. With such an environment, employees are less likely to purchase unhealthy prepackaged foods from outside the office, and instead, will be motivated to bring their own nutritious packed lunches or leftovers from home. When employees are encouraged to make their own meals, they can control the ingredients and portions, which can lead to a healthier overall diet. By bringing their own packed lunches or leftovers from home, they are likely to choose foods that are more nutrientdense and balanced, rather than relying on high-calorie, high-fat, and high-sugar options to fulfill their stomach. (10 ways to promote healthy eating at work, 2022) 13 How to Inspire Healthy Eating?
In conclusion, healthy eating is an important part of living a healthy lifestyle. By following the tips mentioned above, you can improve your general health and well-being such as improve concentration and attention span by introducing more fruits and vegetables into your diet, preferring whole grains over refined grains, minimising your intake of processed foods and added sugars, and paying attention to portion sizes. It's important to remember that healthy eating doesn't have to be complicated or restrictive, and that tiny improvements can add up overtime. Conclusion 14
REFERENCES American Psychological Association. (2013). Stress and Eating. https://www.apa.org/news/press/releases/stress/2013/eating#:~:text=People%20ten d%20to%20seek%20high,than%20when%20they%20are%20relaxed.&text=While %20many%20factors%20contribute%20to,stress%20influences%20our%20eating% 20habits Axora, D. (2022). 5 Simple Ways To Break An Unhealthy Eating Habit! https://pharmeasy.in/blog/5-simple-ways-to-break-an-unhealthy-eating-habit/ Biggers, A. (2020). Chewing Your Food: Is 32 Really the Magic Number? https://www.healthline.com/health/how-many-times-should-you-chew-your-food Breastcancer.org (2023, April 28). What Does Heathy Eating Mean?. https://www.breastcancer.org/managing-life/diet-nutrition/what-does-healthyeating-mean Dental Associates of Northern Virginia. (n.d.). Food for Healthy Bones and Teeth: Build a Strong Structure. https://dentalassociatesnova.com/food-for-healthybones-and-teeth-build-a-strong-structure Eat This, Not That. (2021, May 10). 27 Worst Eating Habits for Your Waistline, According to Science. https://www.eatthis.com/unhealthy-eating-habits/ Freedman, M. (2023). Want to Get More Done at Work? Eat Better. https://www.businessnewsdaily.com/2963-healthy-diet-impacts-productivity.html Heart Foundation. (n.d.). Healthy Eating to Protect Your Heart. https://www.heartfoundation.org.au/bundles/healthy-living-and-eating/healthyeating Kaiser Permenante. (2007). What Does Healthy Eating Mean to You?. Healthy Living. https://mydoctor.kaiserpermanente.org/mas/Images/90199%20R1- 12%20CL_tcm88-1595771.pdf
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REFERENCES Sutter Heath. (n.d.). Eating Well for Mental Health. https://www.sutterhealth.org/health/nutrition/eating-well-for-mental-health Taylor, J. P., Evers, S., & McKenna, M. (2005). Determinants of healthy eating in children and youth. Canadian journal of public health= Revue canadienne de santé publique, 96(Suppl 3), S22. https://doi.org/10.1007%2FBF03405197