Ideal eating habits are not just about how successfully you use the cutleries or follow your rigid diet regimen, they also belong to why, where, when, and what you eat; it matters a lot that how, how much, and how many times you eat. Beware! If you are not aware of these basic rules, you may make a breakdown of eating rules. There are several categories of eating habits such as good eating habits, bad, Japanese, American or toddler eating habits, but there are certain rules that are common. Join us here in a fun-quiz on 10 basic rules of eating and also break the false assumptions about hunger and eating habits.
1. Why to Eat: Say 'No' to Hunger-less Eating
Some people eat to live and some live to eat; some are compelled by hunger or stomach and some by the taste or tongue. In your case, what is the key factor that compels you to eat: the alarm of body or that tempting smell of food? If you eat just for satisfying the taste, then be cautious! We need nutrition for daily mechanics and body repair. Our body engine depends on the fuel we use for our bio machinery and the way we give it maintenance. The course of digestion, absorption, and excretion helps performing the physiological functions: heart, brain, and organs of body.
Sometimes we eat, but only for the sake of eating. Know your hunger and get nourished by balanced and non-toxic food. Think thrice about your diet, lifestyle, and therapeutic regimen, if you any chemical drugs you intake.
Here, it is not to boost less eating, but it is to support mindful eating.
2. When to Eat: Learn the Difference between Hunger and Craving
How do you recognize your hunger, when you feel your body light as a whole or when you feel your mouth wet as a whole (after seeing a tempting food)?
A person eats to fulfill the physiological, psychological or social desires.
- True hunger is genuine physiological need that can be satisfied even with simplest and plainest food.
- Psychological need is a false alarm that rings because of signals from tongue or palate and satisfies by frosty, spicy or salty foodstuff like ice-cream, sweets, or peppery fried food. It is merely craving.
- Social feasts are the medium to bring people together in their good and bad life events like wedding or funeral. From immemorial, we have been promoting it to spread the feeling of love, share and care.
3. When not to Eat: Listen to the Urge of Body
One should not eat in an unsettled state when there is haste of intake, lack of energy or uncomfortable burning sensation in stomach.
- When a person eats in hurry, there are chances of eating anything and everything.
- Second, the feel of less energy depicts the hunger satisfaction as after taking a hearty meal, our blood supplies energy to stomach for digestion process and we feel lethargic.
- Third, the burning sensation and sour-watery mouth intimate extended stay of food in stomach.
The holy book ‘Geeta’ also says:
(Chapter: 17, Verse: 8, 9, 10)
Ahara rajasyeshta dukkha-shokamaya-pradah”
The foodstuffs that are bitter, sour (acidic), salty, hot, pungent (spicy), dry, or burning cause gloom, sorrow, and disease, and are pleasurable to those in the mode of passion.
4. Where to Eat: Select the Right Environment
Select calm, quiet and settled location that provides you proper sitting arrangement and peaceful surrounding. Take the food in minimized music or noise, pleasant aroma, and well-lit place.
Such setting make you focused towards what and how much you are eating. It saves from over-eating.
5. Where not to Eat
An unhealthy environment and distracted brain affects the digestive system as mind is connected to every organ and can cause the adverse effects on the relative processes.
6. What to Eat: Go Ahead for Nutritional Food that Promotes Health
Food is nutritious substance that incorporates adequate vitamins, minerals, and constituents: protein, carbohydrate, fat to boost up health by giving energy.
Just like burning of fuel, the metabolism of nutrients also leaves ashes. The chemical property of these ashes plays vital role in health status. The balance between alkaline and acidic ash food is the key to good health, which can avoid the degenerative diseases and early aging. The suggested ratio of alkaline and acidic ash food is 3:1.
Alkaline Ash Foods
- Fresh green leafy vegetables
- Ripe and fresh fruits, Dry fruits
- Nuts and ground nuts: Almonds
- Milk and milk products: Pure and raw milk, goat milk, cow’s ghee, butter milk
- Honey, herbal tea, ginger
Acidic Ash Foods
- All cereals and pulses
- Vegetables: Onion, tomatoes, potatoes, ground nuts, dried beans, ccholas
- Fruits: Unripe or preserved fruits, raw banana, plums
- Nuts and ground nuts: dry coconut, Fried and roasted nuts and ground nuts
- Milk and milk products: Pasteurized milk, paneer, cheese, cream, ice-cream
- Non vegetarian food: Animal resourced foods
- Sauces, jams, vinegar, coffee, tobacco, alcohol, sugar, oil, oral carbonated liquids or drinks
Right Choice of Food is the Key to Good Health: Chapatti and Vegetable Vs Fast Food
Give preference to chapatti made of whole wheat flour and green leafy vegetables over fast food.
This food bid farewell to stomach in 3-4 hours, enters to colon in 8-9 hours, and the waste product eliminates in 16-20 hours.
7. What not to Eat: Maintain Distance with a Faulty Diet
Avoid disproportionate carbohydrate, fat and protein. Stay away from excess of protein, starch or fat. Make sure of no deficiency of Vitamins, iron and iodine. Be cautious while taking Niacin and tryptophan. Supply adequate water to your body.
Reduce the Consumption of Constipating Food
Are you a fan of non-vegetarian food and can’t stay away of eggs while breakfast and meat while mealtime? If yes, then you need to know that they are constipating food. This list also includes polished eatables like rice, hydrogenated oil, refined foods, milk and milk products.
Constipating food delays the digestion process and causes strain, followed by prolonged bowl yielding process. It may delay the elimination of waste products up to 48 hours.
8. How to Eat
Thorough Chew is Beneficial
The chewing process facilitates the secretion of sufficient salivary enzymes that promotes the digestion of food. The enzymes present in the saliva breaks down the starches and digest the fat. The longer the food stays with saliva, the more it gets lubricated, giving less stress to esophagus.
Chewing 32 Times: The Key to Weight Loss
Some research results say to chew 32 times before you swallow, while the suggested speed is 100 times per minute. It also says to reduce the calorie intake by 32 percents, which leads to weight loss.
The Fact behind the Story
In the process of thorough chewing, one eats slowly and gets satisfied before consuming what the body needs. Thus, even less eating surprisingly fills one up, leading to less weight than usual.
9. How Much to Eat
Be Cautious while Consuming Eatables: Don’t Overeat
Over or unconscious eating habits give load to intestine and causes indigestion or delay in digestion, which also leads to formation of more toxic waste.
10. How Many Times to Eat
If one takes eatables in the balanced and controlled way, the dietary intake can be divided into four parts.
- Breakfast in morning: 7 to 8 a.m.
- Lunch in after noon: 11a.m. to 12 p.m.
- Refreshment in evening: 4-5 p.m.
- Dinner in early night: 8-9 p.m.
Eating frequent small meals boost the metabolism, burning more calories.
The intake of food hardly affects the metabolism. The BMR (basal metabolic rate) depends on the size and composition of the body. It is the rate on which a body burns the calories, and is more in people having bigger body and muscles.
Sometimes even when we know the rules, we find ourselves unable to follow them, complaining about our hectic schedule and lifestyle. Let’s don’t become that bad workman who blames his tools and put some efforts for the good.
Inculcate them to enjoy the every morsel of food pleasurably!
Stay healthy and keep smiling!