Healthy Eating
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Fighting Unhealthy Food Cravings
Fact: When we feel hungry, we eat.
Also fact: We eat when we aren’t necessarily hungry but have certain cravings for foods, like salty potato chips or sugary sweets such as chocolate, cakes, and candy; and sometimes these temptations can be hard to resist. However, these food cravings are often an indicator that our bodies are missing something.
Below are some of the most common reasons as to why we might experience food cravings, and what you can do to crush them and ultimately replace certain unhealthy foods with ones that are better for you.
LACK OF WATER: Also known as dehydration, this can often manifest itself as hunger. Common reasons as to why one might become dehydrated include sweating, diarrhea, vomiting, frequent urination, burns, as well as diabetes. Symptoms of dehydration often include increased thirst, darker urine as well as decreased urine production, dry mouth, fatigue, headache, muscle weakness, and, as mentioned, hunger. Therefore, if you do become dehydrated, instead of reaching for something to eat you should first increase your fluid intake with a glass of H2O. Not only will water rehydrate you and help you curb cravings, but it has many other health benefits too.
HORMONES: During a woman’s menstrual cycle, it’s not uncommon to develop cravings – especially for things like chocolate or salty foods. This is because during your period, your body is going through physiological changes and your hormones become temporarily out of whack. While cravings related to hormones are out of your control, you can still opt for healthier food options. Alternatively, some women may notice a decrease in their appetite during their period, though this can sometimes be blamed on other symptoms related to menstruation such as nausea, bloating, fatigue, constipation and/or diarrhea.
EMOTIONS: Hormones can certainly send your emotions spiralling, but we can also feel emotional for a multitude of other reasons. This can come from being in an unhappy relationship, feeling uninspired, lacking spirituality, feeling lonely, disappointed, or even stressed. All of these can lead to what’s known as “emotional eating.” When your emotions are at an all-time high, stop and ask yourself why instead of using food as a crutch. If you’re having trouble with mental health, such as feeling anxious, depressed, or suicidal, never feel ashamed to reach out for help.
NUTRITIONAL DEFICIENCIES: When the body is deficient in certain nutrients, it sometimes tries to make up for that lack of nutrients by making us crave other unhealthy foods, such as sugar and caffeine – or, if you’re not getting enough minerals, salty foods. In order to fully function, the body needs a variety of macro and micronutrients.
To find out whether or not things like nutritional deficiencies, hormones, and other health factors are contributing to your cravings, it’s a good idea to book an appointment with your family physician. There are also other things you can do to keep those cravings at bay. Firstly, you need to be mindful of the foods you eat. Mindful eating can help you distinguish the difference between cravings and actual hunger, and teaches you awareness about your eating habits. It’s also not a good idea to let yourself get to the point where you are starving, or skip out on meals, as this will only increase your hunger and cravings. Always make sure you eat three healthy, well-balanced meals each day and have healthy snacks on hand. Eating more protein at breakfast time can also significantly reduce your cravings. Another great way to curb them is through meal prep. Spontaneity is one of the biggest reasons why people indulge in foods they shouldn’t, so by planning meals ahead of time you’re able to make healthier choices and will be less likely to experience cravings. When you do find yourself craving a certain food, try to distance yourself from it by finding a distraction. A distraction can be anything from going for a walk, talking a shower, or reading a book; anything that takes your mind off of the foods you know you shouldn’t be eating.
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Hidden Dangers of Unhealthy Carbohydrates
Carbohydrates, often referred to as “carbs,” are a macronutrient found in various foods and beverages. They are a primary source of energy for the body, essential for fuelling our daily activities and bodily functions. However, not all carbohydrates are created equal. While some carbs are beneficial and necessary for optimal health, others can be detrimental, contributing to a range of health issues, from obesity to diabetes and cardiovascular disease. This article delves into the world of unhealthy carbohydrates, exploring why they are harmful and identifying the specific types of carbs you should avoid to maintain a healthy lifestyle.
Understanding Carbohydrates
Carbohydrates are one of the three macronutrients, alongside proteins and fats, that the body needs in substantial amounts. They are categorized into three main types: sugars, starches, and fibre. Sugars are simple carbohydrates that provide quick energy, while starches and fibre are complex carbohydrates that offer sustained energy and various health benefits. However, the health impact of these carbs largely depends on their source and how they are processed.
1. Simple Carbohydrates:
Simple carbohydrates are made up of one or two sugar molecules. They are quickly broken down by the body, leading to rapid spikes in blood sugar levels. Common sources include table sugar, honey, and high-fructose corn syrup. While not all simple carbs are unhealthy, those that are highly processed and refined can be particularly harmful.
2. Complex Carbohydrates:
Complex carbohydrates consist of longer chains of sugar molecules and are found in foods such as whole grains, legumes, and vegetables. They take longer to digest, providing a steady release of energy and helping to maintain stable blood sugar levels. However, when complex carbs are refined, they lose much of their nutritional value and can become just as harmful as simple sugars.
The Impact of Unhealthy Carbohydrates
Unhealthy carbohydrates, particularly those that are refined and processed, can have numerous adverse effects on health. Here are some of the key reasons why these carbs are bad for you:
1. Blood Sugar Spikes and Insulin Resistance:
When you consume refined carbs, they are rapidly absorbed into the bloodstream, causing a sudden spike in blood sugar levels. This triggers the pancreas to release insulin, a hormone that helps cells absorb glucose from the blood. Frequent spikes in blood sugar and insulin levels can lead to insulin resistance, where cells become less responsive to insulin. Over time, this can result in type 2 diabetes, a chronic condition characterized by high blood sugar levels and an array of associated health complications.
2. Weight Gain and Obesity:
Refined carbohydrates are often high in calories but low in nutritional value. They can contribute to weight gain and obesity by promoting overeating. These carbs lack fibre, which means they do not provide the same feeling of fullness as whole, unprocessed carbs. As a result, you may consume more calories than necessary, leading to weight gain. Obesity is a major risk factor for various health problems, including heart disease, diabetes, and certain cancers.
3. Increased Risk of Heart Disease:
Diets high in unhealthy carbohydrates are linked to an increased risk of cardiovascular disease. Refined carbs can raise levels of triglycerides, a type of fat found in the blood, which is a risk factor for heart disease. They can also lead to higher levels of LDL (low-density lipoprotein) cholesterol, often referred to as “bad” cholesterol, and lower levels of HDL (high-density lipoprotein) cholesterol, known as “good” cholesterol. This combination can contribute to the build-up of plaque in the arteries, increasing the risk of heart attack and stroke.
4. Inflammation and Chronic Diseases:
Refined carbohydrates can promote inflammation in the body, a key factor in the development of many chronic diseases. Inflammation is the body’s natural response to injury or infection, but chronic inflammation can damage healthy tissues and organs. Diets high in refined carbs are associated with increased markers of inflammation, which can contribute to conditions such as arthritis, inflammatory bowel disease, and even certain types of cancer.
5. Poor Digestive Health:
Fibre is essential for healthy digestion, helping to regulate bowel movements, prevent constipation, and support a healthy gut microbiome. Refined carbohydrates are typically stripped of their fibre content, leading to poor digestive health. A diet lacking in fibre can result in digestive issues such as constipation, bloating, and an increased risk of diverticulitis, a condition where small pouches in the colon become inflamed or infected.
Types of Unhealthy Carbohydrates to Avoid
1. Sugary Beverages:
Sugary drinks, including soda, fruit juices, and energy drinks, are some of the worst offenders when it comes to unhealthy carbs. These beverages are loaded with added sugars, providing a significant amount of calories with little to no nutritional value. They can lead to rapid spikes in blood sugar and insulin levels, contributing to weight gain and an increased risk of diabetes and heart disease. Moreover, liquid calories do not provide the same feeling of fullness as solid foods, which can lead to overconsumption and additional calorie intake.
2. Refined Grains:
Refined grains, such as white bread, white rice, and pasta made from refined flour, have been stripped of their bran and germ, which contain fibre and essential nutrients. This process results in a product that is high in simple carbohydrates and low in nutritional value. Consuming refined grains can lead to rapid blood sugar spikes and increased hunger, promoting overeating and weight gain. Opting for whole grains, such as brown rice, whole wheat bread, and quinoa, can provide more fibre, vitamins, and minerals, supporting better health.
3. Pastries and Baked Goods:
Pastries, cakes, cookies, and other baked goods made with refined flour and added sugars are high in unhealthy carbohydrates. These treats are often loaded with trans fats and saturated fats, further increasing their negative impact on health. Regular consumption of these foods can contribute to weight gain, insulin resistance, and an increased risk of chronic diseases such as diabetes and heart disease. Choosing healthier alternatives, such as baked goods made with whole grains and natural sweeteners, can help satisfy your sweet tooth without compromising your health.
4. Breakfast Cereals:
Many commercially available breakfast cereals are marketed as healthy options, but they are often high in added sugars and refined grains. These cereals can lead to rapid spikes in blood sugar and insulin levels, followed by a crash that leaves you feeling hungry and fatigued. Reading the nutrition labels and choosing cereals that are low in sugar and high in fibre can help you make better choices for your morning meal. Opting for whole grain cereals, oatmeal, or homemade granola can provide sustained energy and keep you feeling fuller for longer.
5. Snack Foods:
Snack foods such as chips, crackers, and pretzels are typically made from refined grains and contain added sugars and unhealthy fats. These snacks are high in calories and low in nutritional value, making them a poor choice for those looking to maintain a healthy diet. Instead, opt for snacks that are high in fibre and protein, such as nuts, seeds, and fresh fruits and vegetables. These options can help you feel satisfied between meals and provide essential nutrients to support overall health.
6. Sweets and Candies:
Sweets and candies, including chocolate bars, gummy candies, and lollipops, are packed with added sugars and unhealthy carbohydrates. These treats provide a quick source of energy but can lead to rapid spikes in blood sugar and insulin levels, contributing to weight gain and an increased risk of chronic diseases. Enjoying sweets in moderation and choosing healthier alternatives, such as dark chocolate or fruit-based snacks, can help you satisfy your cravings without negatively impacting your health.
Making Healthier Choices
Transitioning to a diet that limits unhealthy carbohydrates and emphasizes whole, unprocessed foods can have numerous benefits for your health. Here are some tips for making healthier choices:
1. Focus on Whole Foods:
Prioritize whole foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are naturally rich in fibre, vitamins, and minerals, providing sustained energy and supporting overall health. Whole foods are less likely to cause rapid spikes in blood sugar and are more filling, helping to prevent overeating.
2. Read Nutrition Labels:
Pay attention to nutrition labels and ingredient lists when shopping for packaged foods. Look for products that are low in added sugars and high in fibre. Avoid items with refined grains, high-fructose corn syrup, and other added sugars. Choosing products with minimal ingredients and recognizable names can help you make better choices.
3. Cook at Home:
Preparing meals at home allows you to control the ingredients and avoid hidden sugars and unhealthy fats. Cooking from scratch using whole, unprocessed ingredients can help you create nutritious and delicious meals that support your health. Experiment with new recipes and cooking techniques to keep your meals interesting and satisfying.
4. Practice Portion Control:
Even healthy foods can contribute to weight gain if consumed in excess. Practicing portion control and mindful eating can help you avoid overeating and maintain a healthy weight. Pay attention to hunger and fullness cues, and try to eat slowly and without distractions to fully enjoy your meals.
5. Choose Healthy Snacks:
Stock your pantry and refrigerator with healthy snack options, such as fresh fruits, vegetables, nuts, and seeds. Having nutritious snacks readily available can help you avoid reaching for unhealthy options when hunger strikes. Preparing snacks in advance, such as chopping vegetables or portioning out nuts, can make healthy eating more convenient.
6. Limit Sugary Drinks:
Cutting back on sugary beverages can have a significant impact on your overall health. Instead of soda, fruit juices, and energy drinks, opt for water, herbal teas, or sparkling water with a splash of lemon or lime. Staying hydrated with healthy beverages can help you maintain energy levels and support overall health.
Unhealthy carbohydrates, particularly those that are refined and processed, can have numerous adverse effects on health. By understanding the impact of these carbs and making healthier choices, you can support better overall health and reduce the risk of chronic diseases. Focusing on whole, unprocessed foods, reading nutrition labels, cooking at home, practicing portion control, choosing healthy snacks, and limiting sugary drinks are all strategies that can help you avoid the hidden dangers of unhealthy carbohydrates and maintain a balanced, nutritious diet. Making these changes may require some effort and adjustment, but the benefits to your health and well-being are well worth it.
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The Healthiest Fruits and Vegetables for the Spring
With the spring season (and warmer weather) comes more options for us to make easier, healthier choices when it comes to the foods that we are putting into our bodies each and every day. The healthier, more nutrient-rich foods that we eat, the better we will ultimately feel. Among the best sources of nutrients are fruits and vegetables. While you can enjoy any fruit or vegetable all year round by purchasing them canned, frozen, or even dried (which makes for a great healthy snack), nothing quite beats the quality and taste of produce that is fresh. That being said, it’s important to remember that when purchasing fruits and vegetables, there are also a few other factors that you should take into consideration, such as price as well as the types of fresh produce that you are choosing. Certain fruits and vegetables might cost a bit more than usual during certain times of year, such as winter, as this is a time when they aren’t as easily produced; while some grow better in the spring and summer, and also taste better depending on the season.
Below is a list of some of the best in-season fruits and vegetables for this time of year, in addition to the different ways in which they can benefit your health.
• Strawberries: This fruit is one you can never really go wrong with. It’s not only one of the most popular fruits of all, but did you know that there are as many as 10 different types of strawberries differing in everything from flavour, size, texture, and even colour.
Strawberries are also low in calories, fat, carbs, and are, of course, packed with nutrients, including being an excellent source of vitamins C and K, in addition to fibre, potassium, manganese, and folic acid. They are also known to help regulate blood sugar levels. Strawberries can be eaten as a standalone fruit, blended in a smoothie (along with other fruits), added to salads, in yogurt, and more.
• Pineapple: While oddly shaped – almost similar to that of a cactus – this is another fruit that is widely consumed during the spring and summer months. Despite their sweet taste, pineapples are also low in calories and packed with nutrients – including high compounds of both vitamin C and manganese. They’re also a good source of dietary fibre, as well as the enzyme known as bromelain, which can aid with digestion. While there’s no scientific evidence to back this up, there has been some thought that this particular enzyme can also help things like muscle soreness and other types of pain. Because of their high levels of vitamin C and thiamine, you may also find that the more pineapple you eat, the better your mood will be the more energy you’ll have. Pineapples can be incorporated into meals such as ham and pineapple pizza (when making this at home, try opting for a cauliflower-based crust), and more.
• Mango: This fruit, like the others, is rich in vitamins (everything from vitamin A to C, and D all the way to K) and other important nutrients. Studies have also linked mangoes and these nutrients to having the ability to improve things like digestive health, boost immunity, improve eyesight, and even potentially decrease the risk of developing certain cancers. Like strawberries, mangoes can also be added into smoothies, made into sorbet, or eaten alone.
• Avocado: While avocados might look and taste like they’re a vegetable, they actually belong to the fruit family. They’re considered high in fat, but monounsaturated fat, otherwise known as the “good” type of fat which can help to lower bad cholesterol, while containing close to 20 other vitamins and minerals that can help you fight off disease and infection, control blood pressure, improve your eye health, and also aid in cell repair during pregnancy.
• Carrots: This vegetable can be incorporated into a number of different meals in different ways. They’re also a good source of antioxidants, potassium, vitamin K, fibre, and beta carotene. They’re also a good vegetable to include in your diet if you’re someone who is trying to lose weight. In addition, carrots are also linked to decreased cholesterol levels, and are also great for your eye health.
Click here to learn more about eating smart in the spring season.
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How to Eat Healthy
Whether you’re looking to lose weight or not, healthy eating is something that we all need to do. To ensure your diet is as healthy as it can be, it should consist of the following: Protein (found in things like meat, poultry, fish, dairy products, eggs, beans and nuts), fat (also found in animals and dairy products, nuts, as well as oils), and complex carbohydrates (found in whole grains, seeds, fruits and vegetables.) You also need vitamins and minerals, including vitamins A, B, C, D, E and K, as well as calcium, iron and potassium. Water is also something you should drink more of, as it keeps you hydrated and has a number of health benefits.
Another key factor when it comes to healthy eating is avoiding foods that are processed. When a food is processed, this means that it either comes packaged, canned, baked or dried – and while not all processed foods are unhealthy (milk, for example, as it needs to be pasteurized in order to remove harmful bacteria), many of them contain high levels of things like sugar, salt and fat, which are not only bad for the waistline, but can when eaten in excess can also contribute to things like high blood pressure, high cholesterol and diabetes. Among some of the most common processed foods include things like breakfast cereal, breads, meats (such as bacon, ham, salami, sausage), snacks (such as potato chips), baked goods (such as cookies, cakes, pies and pastries), foods that are microwavable (also known as “tv dinners”), and carbonated beverages.
Portion control is also important. While you shouldn’t starve yourself, you need to pay attention to what you’re putting on your plate and how much. The best way to do this is to make sure each meal you’re eating consists of at least 3 to 4 different food groups – i.e. a balance of proteins, fats, and complex carbohydrates. If you decide to not include a particular food group in one of your main meals (i.e. breakfast, lunch or dinner), then you can incorporate what you miss into your snacks throughout the day – for example, raw fruits and vegetables or nuts and seeds make for healthy snacks in between meals. As for just how much you need to eat of certain food groups, Canada’s Food Guide recommends getting at least 7 to 10 servings of fruits and vegetables per day, 6 to 8 servings of grain products per day, 2 to 3 servings of meat and meat alternatives per day, and 2 to 3 servings of milk or milk alternatives per day.
Your perspective is also crucial when it comes to eating healthy. Because many people often look at healthy eating as more of a “chore” and equate it to foods that are bland or boring, this is also one of the top reasons why you might find yourself gaining more weight as opposed to losing it, as a negative outlook can have an impact on the way you look at food along with which foods you put into your body – but it doesn’t have to be that way. The great thing about healthy eating is that you can choose from a variety of different foods that can either be eaten as standalone foods or incorporated into other meals – and the more variety of foods that you’re choosing, the more likely you are to want to stick to a healthy diet. Remember, consistency is key to being healthy.
It’s also a good idea to keep healthy foods as readily available as possible. To do this, most like to go grocery shopping for the week and plan out what they’re going to eat ahead of time, as last-minute meals are also when we tend to make less healthier food choices. If you’re someone who eats lunch at work or at school, instead of buying your snack from the vending machine or from the cafeteria, make your food at home. Foods bought from vending machines and cafeterias are usually full of things like added sugar, salt and other unhealthy ingredients in addition to being high in calories, so those are typically things you’ll want to avoid.
Embracing healthy eating is more than a series of dietary choices; it’s a lifestyle adjustment that requires awareness, preparation, and a positive mindset. By focusing on nutrient-rich foods across all food groups and minimizing processed items, you can significantly enhance your overall health. Remember, the variety in your diet not only keeps meals exciting but also encourages long-term adherence to healthier living. Keeping healthy options accessible and making informed choices even during busy times are key strategies that will help you sustain a nutritious and balanced diet.
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Food’s Impact on the Brain
In order to stay as healthy as we can, we need to ensure that we’re always making healthy choices and be conscious of how we treat our bodies from both a mental and physical standpoint. This can mean doing things like getting regular exercise, getting adequate amounts of sleep each night, avoiding bad habits (such as smoking tobacco or drinking alcohol in excess), as well as having a diet that is rich in essential nutrients – including vitamins and minerals, proteins, healthy carbohydrates and fats, and water.
Eating well is fundamental for our overall health and wellbeing, as the healthier foods we eat, the less likely we are to develop serious health problems – including diabetes, high cholesterol, high blood pressure, cardiovascular disease, and even certain types of cancer. When we don’t eat healthy, there can be significant changes. For example, you might start to gain weight or find yourself feeling more fatigued and lacking the same level of energy you once had. Through making healthy meal choices, these are things that can be prevented.
Foods can also have a significant impact on your mood. This is because 90% of your serotonin receptors (which not only influence just your appetite but also influence other biological and neurological processes including memory, anxiety, cognition, and learning, just to name a few) are found in the gastrointestinal tract, and there is two-way communication that occurs via the gut and the brain via the vagus nerve, which is responsible for various internal organ functions, including digestion, as well as vasomotor activity. Our brains are also always on, which means they constantly require fuel, which we get from the foods that we eat. If you’ve ever heard the famous saying, “You are what you eat,” this is actually true, as the foods you put into your body affects the structure of your brain and the way it functions. If you’re constantly eating foods that are high in unhealthy fats or high in sugar, your brain is going to begin to feel deprived of those essential healthy nutrients that I mentioned before.
While you may not initially be aware that some of the foods you’re eating are playing a role in your mental wellbeing, it’s important to start paying close attention to determine how the different foods you eat make you feel. One day to do this is by giving your diet a do-over, so to speak, by cutting out things like sugar and processed foods from your diet – also known as an elimination diet – and then slowly start to reintroduce different foods, one by one, and see how you feel. If a certain food you’ve reintroduced makes you feel unhealthy in any way, eliminate that food again – and while it’s okay to indulge in a treat every now and then, it’s important to be mindful and not over-indulge, as this is where trouble begins. It’s also important to be aware of what foods are good for your mental health, vs. which foods are bad and should be avoided, as outlined below.
Best:
• Berries
• Bananas
• Walnuts
• Whole grains
• Yogurt
• Salmon
• Leafy Greens
• Sweet potatoes
• Green teaWorst:
• Refined white starches (rice, bread, crackers)
• High caffeine intake
• Fried foods
• Fast food
• Processed meats -
Vitamin C: A Key Player in Immunity and Beyond
Vitamin C is often the go-to vitamin for people suffering from a common cold or flu. But does it actually stop illness all together? The short answer is no. While Vitamin C can’t stop a cold in its tracks, it can shorten the symptoms of a common cold, the duration, as well as decrease the frequency in which you get colds – but only if you consume Vitamin C on a regular basis. Think of it as an immune booster rather than a cure.
Common colds aren’t all Vitamin C is good for, however. It’s also beneficial for the growth and repair of skin, bones, teeth and other tissue, can reduce your risk of developing certain cancers, and it can even help with the absorption of iron.
Because our bodies cannot produce Vitamin C on its own, it’s recommended that males and females aged 19 or older have an intake of anywhere from 75 to 90 milligrams of Vitamin C per day, while pregnant women should have an intake of 85mg, and breastfeeding women have an intake of 120. To compare, a medium orange would be the approximate equivalent of 70mg of Vitamin C. You should always stay below 2000 milligrams, as taking too much Vitamin C can lead to digestive problems. It’s also possible to be Vitamin C deficient, though this is usually rare. Symptoms of a Vitamin C deficiency include rough or dry skin, bleeding gums, nose bleeds, swollen joints, and bruising.
Along with oranges, fruits that contain high levels of Vitamin C include guava, papaya, kiwi, strawberries, raspberries, blueberries, blackberries, pineapple, cantaloupe, mango and grapefruit (but be careful with this, as grapefruit can interact with certain medications.) Vegetables such as red, green and yellow peppers, broccoli, cabbage, snow peas, kale, asparagus and tomato also contain Vitamin C.
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Developing Sustainable Healthy Eating Habits
Depending on the foods you eat, your health can be impacted in both negative and positive ways. The unhealthier the foods are that you eat, the unhealthier you will feel. Whereas the healthier foods you eat, the healthier you will feel.
Eating healthy doesn’t just mean making changes in the foods you buy at the grocery store. In some instances, it also means that you may need to make some changes to your environment. For example, many offices, schools and other public places have vending machines or cafeterias. While this might seem like an easier alternative to making and packing your own lunch, snacks or other meals, the foods that come from these places are often high in calories, carbohydrates, sugar, sodium, and are all around unhealthy. Making your own meals may mean that you have to allow yourself some extra time in the mornings before getting ready to head to work or class, but the benefits of doing so will pay off in the long-run.
If you’re used to eating certain foods, drastic changes can be difficult to stick to. If weight loss is one of your goals and one of the reasons why you want to change your eating habits, going from routine eating habits into a strict diet is often one of the reasons why such diets (also known as fad diets) are a failure. Instead, I recommend gradually changing your eating habits so that your body can get used to the changes. If you’re craving something sweet, rather than grabbing that chocolate bar, have a piece of fresh fruit instead. Some of the healthiest and tastiest fruits that will still give you that sweetness you’re craving include mango, strawberries, and watermelon. They’re also rich in essential vitamins and minerals that the body requires in order to function at its fullest potential. The things you drink are also part of your diet. It’s not uncommon to drink fruit juice or soda in effort to quench our thirst, but these beverages are often high in added sugars and other types of ingredients that are considered unhealthy and provide little to no nutritional value. If you are craving fruit juice, the best option would be to either buy juice that has no sugar added or make fruit juice on your own. However, the best thirst quencher that you can give your body is water. It not only keeps you hydrated, but also helps with digestion, transportation and absorption of nutrients, circulation, saliva creation, and also helps maintain body temperature. Water is also good for keeping the joints lubricated, which can essentially help reduce joint pain, and even keeps the skin looking healthy – therefore reducing your risk of premature wrinkling and other skin problems.
Portion control is also an important aspect of healthy eating. We often eat until we feel full or go back for seconds before actually realizing we’re full. Before filling your plate a second time, sit for at least 30 minutes before you decide whether or not you want more as it takes a bit of time for the stomach to digest food. Furthermore, your plate should also consist of a variety of foods recommended by Canada’s Food Guide, including fruits and vegetables (dark green vegetables, such as broccoli or spinach), grain products (whole grains such as barley, brown rice or quinoa), meat and alternatives (lean meats, poultry, fish, beans, lentils or tofu), and milk and alternatives (skim milk, fortified soy, Greek yogurt, cheese.) Canada’s Food Guide also recommends including a small amount of unsaturated fat in your diet, while limiting things like butter.
Our eating habits also change with age. For example, children tend to have smaller appetites but need calories to promote growth and development. They should have small, nutritious snacks, and their meals should include a variety of foods from the aforementioned food groups. Women who are pregnant or breastfeeding, in addition to healthy eating, are also recommended to take a multivitamin that contains both folic acid and iron. Because you’re essentially eating for “2” when pregnant, you also need to consume more calories. You can do this by including a few extra servings from each food group each day. As you age – especially if over the age of 50 – so does your need for vitamins. Specifically, vitamin D. Vitamin D not only helps absorb calcium, but it also helps promote the growth and strengthening of bones. While you can get vitamin D from the foods you eat, it can also be helpful to take a supplement to ensure you’re getting the right amount of vitamin D each day.
Changing your eating habits can be tough at first, especially when it comes to figuring out what to cook. However, you can find plenty of healthy recipes online (especially Pinterest), or by picking up a healthy recipe book from your local library or bookstore. If you’re unsure about where to begin in terms of making dietary changes, you could also significantly benefit from seeing a registered dietitian or nutritionist to help get you started. They will not only be able to teach you about which foods are good and which should be avoided, but can also help you to come up with a meal plan that is specifically tailored to you and your dietary needs.
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Healthy Snack Options for Sustained Energy
Where the urgency of work demands and school activities often lead us to neglect our dietary habits, it is essential to consider the quality of the snacks that we consume. Opting for nutritious, low-carbohydrate options not only aligns with a health-conscious lifestyle, but also nourishes our bodies with steady, enduring energy. These snacks are pivotal, particularly when you need an extra surge of vitality to navigate your day or simply wish to maintain a balanced energy level without succumbing to the lethargic dips that high-carb and sugary treats often produce.
The Importance of Choosing Low-Carb Snacks
The primary advantage of low-carbohydrate snacking lies in its ability to stabilize blood sugar levels. Foods high in sugars and refined carbs tend to cause spikes in blood sugar, which can initially result in a burst of energy but soon lead to a sharp drop, often referred to as a “sugar crash.” This rollercoaster of energy levels is not only harmful to your metabolic health but can also affect your mental focus and mood. In contrast, snacks low in carbohydrates generally have a higher content of proteins and healthy fats, both of which are digested slower than carbs. This slow digestion process provides a more consistent release of energy, which is crucial for maintaining concentration and avoiding energy slumps throughout the day.
Nutritious Low-Carb Snack Options
Here are some thoughtfully selected low-carb snacks that are not only easy to prepare but also delicious and fulfilling:
- Avocado and Cottage Cheese: A rich source of healthy fats and high-quality protein, avocado paired with cottage cheese makes for a creamy and satisfying snack. The combination not only keeps you full longer but also provides essential nutrients such as potassium and vitamin C.
- Greek Yogurt with Nuts and Seeds: Opt for a high-protein, low-carbohydrate Greek yogurt and mix it with a handful of nuts such as almonds or walnuts, along with some flaxseeds or chia seeds for an added boost of omega-3 fatty acids. This snack is particularly effective for those seeking to sustain their energy levels while also managing hunger pangs effectively.
- Bell Pepper with Hummus: Bell peppers are low in carbohydrates and high in antioxidants, while hummus provides a good dose of protein and fiber from chickpeas. This colourful snack is not only visually appealing but also packed with nutrients that support prolonged energy and health.
- Hard-Boiled Eggs: Eggs are an excellent source of protein and contain vital vitamins and minerals. Hard-boiled eggs are a convenient snack that can be prepared in advance, making them an ideal choice for a quick energy boost during busy days.
- Smoked Salmon on Cucumber Slices: For a snack that feels more like a gourmet treat, top slices of cucumber with pieces of smoked salmon. This low-carb option is rich in omega-3 fatty acids, which are beneficial for your brain and overall health.
- Turkey and Cheese Roll-Ups: Simple yet nutritious, roll slices of turkey around pieces of cheese. This snack is high in protein and calcium, helping you to stay full and energized without any significant carb content.
- Celery Sticks with Almond Butter: Celery provides a crunchy, low-calorie base for a dollop of almond butter, which is teeming with healthy fats and protein. This combination can curb hunger and provide a steady release of energy.
Integrating these low-carbohydrate snacks into your daily routine is a strategic way to enhance your dietary habits while also ensuring that you have a constant, stable source of energy to get you through the day. By choosing snacks packed with proteins, healthy fats, and other essential nutrients, you can avoid the common midday slump and maintain your productivity and focus whether at work or school. Thus, it’s not only about limiting intake of carbs, but also about enriching your diet with diverse, healthy foods that help support a vigorous, active lifestyle.
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The Sugar-Behaviour Link in Children
The discussion about the impact of sugar on children’s behaviour, mood, and energy levels is both perennial and pertinent. While the lure of sugary treats is undeniable among the younger demographic, the consequences of their consumption extend beyond mere physical health, influencing aspects of mental well-being and behavioural patterns. This exploration seeks to shed light on the multifaceted effects of sugar intake on children, offering insights into the physiological and psychological ramifications, with an emphasis on fostering a balanced approach to nutrition that parents can realistically implement.
The consumption of sugar, particularly in high quantities, has been shown to precipitate a cascade of physiological reactions within the body, leading to notable fluctuations in energy and mood. When children consume sugary foods or beverages, their bodies rapidly absorb the glucose, leading to an abrupt spike in blood sugar levels. This surge results in a temporary boost in energy and, occasionally, euphoria. However, this heightened state is ephemeral, as the body responds by releasing insulin to normalize blood sugar levels, often resulting in a sharp decline in energy—a phenomenon colloquially referred to as a “sugar crash.” This rollercoaster of energy highs and lows can manifest behaviourally in children as hyperactivity followed by lethargy, with potential repercussions for their ability to concentrate, learn, and interact socially.
Beyond these immediate effects, the habitual consumption of sugar can have more insidious, long-term impacts on children’s mental health and behavioural patterns. Studies have suggested a correlation between high sugar diets and an increased risk of developing mood disorders, such as anxiety and depression, in children. The mechanisms underlying these associations are complex, involving sugar’s influence on brain chemistry, particularly regarding neurotransmitters like dopamine, which plays a pivotal role in mood regulation and reward-motivated behaviour. The intermittent reinforcement of sweet tastes as rewards can also engender a cycle of emotional eating, where children learn to associate sugar consumption with comfort or stress relief, potentially embedding unhealthy coping mechanisms that persist into adulthood.
Given these considerations, it is imperative for parents and guardians to navigate the sweet waters of sugar consumption with both awareness and pragmatism. This entails fostering an environment where healthy eating habits are not only encouraged but modelled. One practical strategy is to emphasize the consumption of whole foods, rich in fibre, vitamins, and minerals, which can mitigate the impact of sugar on blood sugar levels by slowing its absorption. This approach does not necessitate the draconian elimination of all sweets—a move that could inadvertently heighten their allure—but rather advocates for moderation and mindfulness in consumption. For instance, incorporating natural sweeteners like fruit in snacks and desserts can satisfy sweet cravings while providing nutritional benefits.
Furthermore, cultivating an open dialogue about food, without attaching moral judgments to eating habits, can empower children to make informed choices about their consumption. Educating them about the effects of sugar, framed in age-appropriate language, fosters a sense of agency and responsibility towards their own health. Additionally, replacing sugar-laden rewards with non-food alternatives, such as stickers, extra playtime, or a fun activity, can help break the association between sweet treats and emotional gratification.
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Tackling Kids’ Picky Eating
Picky eating is a developmental stage that many children encounter, often leading to moments of frustration and concern among parents who are eager to ensure a balanced and nutritious diet for their offspring. Understanding that picky eating can be attributed to a myriad of factors, including but not limited to a burgeoning desire for autonomy, an inherently sensitive palate more attuned to the nuances of taste and texture, or merely a transient phase of exploration and discovery, is paramount. This selective approach to food consumption necessitates a nuanced understanding and a strategic response from caregivers, aimed at fostering an environment where fruits and vegetables are not merely tolerated but embraced with enthusiasm.
In the quest to gently nudge children towards a more diversified palate, particularly in the realm of fruits and vegetables, an effective strategy that parents may employ involves the active inclusion of children in the meal preparation process. By inviting them to participate in selecting produce during grocery shopping and engaging them in the culinary process, children are afforded a sense of agency and involvement that can significantly heighten their interest in partaking of the fruits (and vegetables) of their labour. This participatory approach not only engenders a sense of accomplishment but also kindles a curiosity to taste and explore the flavours they have had a hand in creating, thus subtly shifting their perception and receptivity towards these oft-avoided food groups. Moreover, the presentation of fruits and vegetables in a manner that captivates the imagination and appeals to the aesthetic sensibilities of children can markedly increase their willingness to engage with these healthy options. Creative endeavours that transform meals into playful shapes or colourful arrays that mimic beloved animals or fantastical landscapes can make the act of eating fruits and vegetables a delightful adventure rather than a chore. The essence of this strategy lies in its ability to transmute the dining experience into one of joy and discovery, thereby diminishing resistance and fostering a positive association with these nutrient-rich foods.
Incorporating fruits and vegetables into familiar and favoured dishes presents another avenue through which parents can surreptitiously enhance their child’s nutritional intake without evoking resistance or suspicion. This could manifest as the integration of finely grated vegetables into sauces, meatloaves, or even baked treats, thereby enriching the nutritional profile of these meals without a discernible alteration in flavour or texture that might otherwise repel the discerning palate of a young eater. Similarly, the concoction of smoothies that blend a variety of fruits—and even vegetables—into a palatable and visually appealing beverage offers a straightforward and enjoyable method of increasing consumption of these vital food groups.
Crucially, the example set by parents cannot be overstated in its importance. The dietary habits displayed by caregivers are often mirrored by their children, making it imperative for parents to regularly consume a diverse array of fruits and vegetables and to exhibit a genuine enthusiasm for these foods. This behavioural modelling can serve as a powerful influencer, gradually eroding any existing prejudices against fruits and vegetables and laying the foundation for a lifelong appreciation of these essential components of a balanced diet.
Persistence and a non-coercive approach are indispensable in navigating the terrain of picky eating. The journey to acceptance and enjoyment of a wider variety of foods, particularly fruits and vegetables, is often marked by gradual exposure and repeated opportunities to try new foods. It is vital to celebrate incremental progress and to eschew any tactics that might transform mealtime into a contentious affair, as pressure and negativity can entrench aversion and hinder the development of healthy eating habits.
In navigating the complexities of picky eating, it is clear that a combination of creativity, patience, and strategic ingenuity can significantly ameliorate the challenges associated with expanding a child’s dietary repertoire. By fostering an environment where fruits and vegetables are associated with positive experiences and by gently guiding children towards a broader palate, parents can lay the groundwork for a nutritious and balanced diet that supports optimal growth and development.
