Dietary Changes, Its Health effects and Practical Solutions
Let’s face it. Food habits have changed over the years. A simple comparison of today diet and 50 years ago, you will notice much has changed in terms of what we eat and how we do it. In this article, we will explore about unhealthy food trends and how their affects your health.
Some years ago, our grandparents were accustomed to 3 square meals a day. Most families followed a weekly Rota characterized by freshly prepared vegetables and meals. In contrast, Snacking, drinking several cups of coffee a day, and skipping breakfast is the order of the day. This begs the question, how does eating habits affect your health?
The modern world is now accustomed to consuming foods that have detrimental effects on human health. Top on the list is fancy high calories fast food, otherwise known as Junk food. Why spend all the time cooking beef or prepare vegetables when you can buy from a store or even order online? Consequently, developing countries have seen a rise in diet-related ailments.
How eating habits affect your health
Unlike in the past, today, people opt for convenience foods. Contemporary cooking habits allows for less time. This because people believe they are too busy to cook. Surprisingly, preparing fresh food does not take long. In fact, people waste time queuing in fast food.
Most families even have weekly eat-outs. As a result, we end up eating more calories and consequently growing waistlines. When the absorption of energy exceeds body demands or excessive accumulation, it calls for more energy consumption to dispose of. What follows is disorder control, which leads to metabolic ailments and cancer. [restrict]
We are also consuming food quantities and qualities our body can’t handle. For instance, our pancreases, kidneys, heart, and liver cannot deal with a massive amount of carbohydrates. For instance fructose is one of the causes of damage in human liver.
Processed food is low in nutrients compared to unprocessed food. . These foods make our immune system weaker. They also contain high levels of refined carbohydrates, which is harmful.
Essentially, modern dietary choices have resulted in a myriad of illness. This range from the rising cases of diabetes, obesity, sleeps disorders, and high blood pressure. Additionally, we have more food allergies cases like never before.
List of unhealthy food
Some unhealthy foods. They include French fries Soda, white flour products, processed snacks, cheese, deli meats, cakes, energy bars, cookies and candy. These foods and many more cause adverse health effects on our health. This means you should eschew consuming them to maintain healthy body.
Major effects of Junk food on your health include:
- Loss of Appetite
- Digestive disorders
- Respiratory problems
- Heart diseases
- Type 2 diabetes
- Stress and Depression
- Learning problems and loss of memory
- Increase in blood pressure
- Affects the nervous system
- Teeth erosion and weak bones
- Skin issues
Unhealthy Food Trends
In the US, about 37% of the population consumes fast food every single day. Also, 45% of adults between age 20 and 39 consume fast food every single day. These foods contain higher amounts of calories and contribute to greater calories intake every day.
People opt for junk food because it is easy to buy, carry, and eat. While fast-food restaurants have included healthier foods on their menu, fast food is still unhealthy. Research on fast food reveals that overall fast food is unhealthier compared to three decades ago. The sodium content and calories have increased over time.
Processed food contains lots of sugar. Sugar is empty calories, which mean it has no essential nutrients save for massive energy. According to a study on metabolism effects of dietary fructose, sugar leads to cardiovascular disease, metabolic syndrome, and type 2 diabetes. It can also cause insulin resistance, harmful cholesterol level obesity.
The point is processed foods and beverages are a source of added sugar in the diet. This cause detrimental health effects when consumed in excess. Some of the food that is rich in fructose includes honey, fruits, table sugar, cakes, Fruit juice, and soft drinks.
Consumption of fructose is associated with obesity. In turn, obesity causes bowel disorders, heart disease, fatigue, arthritis, and diabetes. Weight gain triggers a spectrum of illness and dieses. For instance, when one is obese, it becomes problematic to control blood sugar levels. This may lead to type II diabetes. The worrying thing is that type 2 diabetes is a threat to human race survival.
In the old days, snacking and pre-packaged goods was limited, almost unheard of. Today is much different. Fast food joints, supermarket, and restaurants selling food operate 24/7. This means you can easily access junk food anytime you want. Add to the fast-paced life that leads people to pick snacks without a second thought. These snacks come with additives and flavor that enhance appearance, flavor, and shelf life. This additives and flavors contain substances that are harmful to our bodies.
The milkman used to deliver from a nearby dairy. Similarly, you could purchase meat and poultry from a local butcher and animals with a known history.
Unlike in the past animals, today feed on genetically modified food. This, coupled with antibiotics and growth hormones. America raises a huge number of animals in industries. The kinds of animals have few nutrients. They are also pumped with drugs which diminish our bodies’ ability to extract nutrients. To be on the safe side, find a local source of grass and organically fed animals.
Vegetables and fruits grown using contemporary methods have fewer minerals and vitamins than in the past. Pesticides and fertilizers are the major health concern.
Effects of Poor Diet on the Body
There is a significant relationship between the number of times an individual eats outside and health problems experienced today, such as diabetes, high blood pressure, and obesity.
According to a study published in the Journal of Adolescence Health, People who feed on junk food are 51% more likely to develop depression. Another study reveals that consuming fast food once every weak increase the risk of succumbing to coronary heart disease by 20%.
Poor diet effects can be seen in rising cases of obesity. According to the CDC, the number of obese adults in America is on the rise. To be precise, about 39.8% of adults in the US are considered obese. Obesity is closely related to Stroke, heart diseases, type 2 diabetes, and cancer. The preventable conditions result in premature death.
Almost 80% of processes of food contain genetically modified food. Add flavors, sweeteners, and artificial colors, and you have very harmful ingredients. The food is then preserved using preservatives that associated with causing cancer and congenital disabilities. Perhaps the only junk food we should eat is what we make ourselves.
Effects of Junks food on children health
Children who consume healthy, nutrient-rich diets excel academically more than children who feed on nutrient-deficient food. The former are also hyperactive, less mundane, and more cooperative. Eating candy and sweets in childhood is associated with drug abuse in the future even more than any other factor.
According to the science of food addiction, biochemical effects of processed food to the brain are similar to that of substance abuse.
Dealing with Unhealthy Food trends
Measures taken to address these problems are not effective. One of the best approaches is equipping people with knowledge that emphasizes on a nutritional diet, eating habits, nutritious diet, and health impact. Equally important awareness and health education for embracing a healthy food plan.
Changing Food consumptions choices
The first step is getting an education on the effects of unhealthy food
The only way we can emancipate ourselves from the risk of dying from heart disease, Stroke type II diabetes is by changing eating habits for good. A healthy eating plan consists of whole grain, low-fat dairy products, fruits, and vegetables. Lean meat, beans, nuts, and fish also feature in the list of a healthy diet. On the other hand, we should limit the consumption of fat, added sugars, and sodium.
Processed meat, sugar-added beverages, sodium, and red meat increase the risk of dying from stroke, heart disease, and type 2 diabetes. According to an NIH study, people who don’t get enough omega 3 fats, seeds and nuts, whole grains, fruits, vegetables, and polyunsaturated salt have a higher risk of death.
Junk food awareness is lacking in the populace. The only way to overcome this hurdle is by encouraging the consumption of a healthy diet. This means low-fat diet and moderate calcium, Iron, and sugar to meet daily requirements.
Have a nutritious breakfast every day
Morning meals supply your body and brain with energy to face the daily tasks. Skipping breakfast is another bad eating habit. This lowers metabolism and gaining weight. If times are not on your side consider taking breakfast on the run.
Cravings are the worst enemy of healthy eating. While the food we crave for vary, top of the list we have junk food that has high sugar levels. The good news is there is a way to counter unhealthy food cravings. If endless snacking is your problem, you can fix the problem by keeping healthy snacks within reach.
Avoid too much caffeine
It can make you irritable and feel less energetic latter in the day. Drink three cups of coffee at most.
Drinking enough water
Often thirst is mistaken for hunger. If you experience a sudden urge for junk food drink glassful of water. You will notice that the cravings fade away. Drinking water before meals can reduce craving and appetite. It also contributes to weight loss.
Have a meals plan
By planning your meals, you can overcome the impulsive urge to eat junk food. Failure to eat proper meals can induce craving due to lack of certain nutrients.
Consuming more protein
According to a study on protein intake Proteins reduces appetite, keep you full for longer and prevents overeating.
Carry lunch to work
Ensure you think through what you want to have for lunch. This enables you to check on your diet. Stock your fridge with nutritious ingredients such as lean carbohydrates and protein.
Other measures include:
- Eating lots of fruits and vegetables. The two are a great source of minerals, vitamins, and fiber.
- Cooking dinner at home. Cooking at home ensure you include a balanced diet by checking in the ingredients.
- Get enough sleep – Fatigue can lead to overeating.
- Extreme hunger – Getting extremely hungry is one reason why we experience cravings.
- Stress – Stress, especially in women, may induce food cravings. Emotional eating is yet another problem. The solution is to find stress-buster if you had a bad day.
- Practice mindful eating -Basically, this involves differentiating hunger and cravings.
- Avoid going to the supermarket hungry.
Unhealthy diet plans is a real issue today. To counter this problem it is imperative that we embrace healthy foods. Build on small changes over time. Less fruits and vegetables coupled with lack of exercise makes our immune systems weak. To maintain good health, it is prudent that we follow a balanced diet, personal hygiene, and do exercise regularly.