Formation of correct eating habits
The formation of eating habits begins in early childhood and is laid down by parents.
Everyone knows the saying, "We all come from childhood." It's not only about our experience, but also about the fact that certain eating behavior is established in childhood.
It is in the parental family that certain basic habits, attitudes towards food, and ways of eating are formed, says Marina Kosenkova .
At birth, a child can hear his needs, but there is a problem in the form of social influence. The baby clearly understands when he is hungry or when satiety comes. Over time, these feelings become dull and it is important to learn to listen to your body.
Every child has experienced moments in childhood: "until you eat, you won't leave the table", "sweets only after soup", "why are you upset? Take a candy, but don't cry" and the like. And food is perceived as a reward.
The only way to form a healthy relationship with sweets is to form a food culture in the family. For a child, the main social group is still the family, his closest people. He will copy your attitude to food.
Some eat while listening to TV, some are glued to their gadgets, and some snack on the run. Many eating habits are harmful to health and lead to the accumulation of extra pounds over time. The habit of eating while watching a movie or scrolling through your phone distracts you from eating and does not signal neurons about the normal process of digestion and satiety.
For people who care about their health and figure, it is necessary to remove all external stimuli that would distract you from eating. Turn off phones, tablets, TVs during meals. And under no circumstances teach children to eat while watching cartoons. It is better to let them go hungry than eat while watching cartoons.
It is very important to develop proper eating habits for yourself, which will enable you to maintain your body healthy, increase your life expectancy, and pass this experience on to your children so that they encounter this less in their lives and do not waste time correcting their eating behavior.
The main principle in forming correct eating habits is to understand that food is a source of energy, obtaining the necessary nutrients for the health of the body.
There is no "bad" or "good" food. There is useless food that has no value, but this does not mean that you should immediately give up fried, baked, smoked food for life. There should be a measure in everything and an adequate attitude to food.
Each meal should be in a calm environment, without any distractions. Only then will you feel completely full.
After all, when you eat on the run, your brain does not receive information that it is currently eating. First of all, it absorbs all the information it receives from external sources: TV, conversation, books, radio. Overeating often occurs at these moments.
Don't blame yourself if you want to treat yourself. You can't scold yourself for not holding back and deciding to have tea and cake for company. Negative emotions are a bad assistant in forming correct eating behavior.
It is worth thinking about your menu in advance and going to the grocery store with a ready list. This way, you will not buy anything extra.
There is another life hack: go to the store only on a full stomach, because marketers work and often use flavorings to awaken the buyer's appetite and thus increase the grocery basket.
The menu should be varied to obtain all the necessary nutrients; for this, fresh vegetables, fruits, greens, cereals and protein are required in the diet.
Many people now talk about intermittent fasting, meaning skipping meals, and breakfast is the one that suffers most from this.
Intermittent fasting is about having equal intervals of hunger between breakfast/lunch/dinner and no snacks between them, even coffee and cookies count as a meal. Breakfast is the most important meal, which fills the body with energy for the whole day ahead.
“The eyes are afraid, but the hands are doing” - at first glance it seems that it is difficult to introduce new eating habits, but if you analyze them, many have already formed them, you just need to adjust them a little.
