H FA 4 M I

PERSONAL FOOD CHOICES, EATING PATTERNS &

HABITS 

WHAT FACTORS AFFECT OUR FOOD CHOICES?

PSYCHOLOGICAL/EMOTIONAL

• eating/not eating to deal with mood, guilt, stress, pain, disappointment, excitement, etc.

SOCIAL

• eating with others ~ celebrations, gatherings, time with family, friends, loved ones

CULTURAL

• culture dictates, to some extent, the foods which we eat

ECONOMIC

• monetary resources determine what we can and cannot buy ~income vs. cost

GEOGRAPHICAL

• the country/area we live in determines what is most readily available to us

PHYSICAL

• hunger

RELIGIOUS

• some religions include beliefs surrounding food consumption

EATING PATTERNS

• Food customs and habits including when, what, and how much people eat. Everyone has their own eating pattern due to lifestyle choices.

• Traditional eating patterns in many cultures revolve around 3 main meals:• Breakfast, lunch, dinner

BREAKFAST

• the most important meal of the day• The body has been fasting for 7-8 hours as you

sleep and is therefore lacking energy supplies~ you need to ‘break the fast’• If you skip breakfast, blood sugar levels drop,

fatigue, poor concentration, irritability and lethargy results• Aim for 3 of the 4 food groups, including a protein

and a fibre source

MIDDAY & EVENING MEALS

• In many cultures, the midday meal is often the largest meal • The midday meal gives the body energy to carry

out activities for the rest of the day• The evening meal gives you the opportunity to

gain nutrients not consumed during the day

SNACKING

• Snacking is not necessarily a bad habit• During adolescence, when nutritional and caloric

needs are high, snacking can help you meet these needs • Choose snacks that are nutrient dense, not

‘empty calorie’ foods such as pop and candy

GRAZING

• a term used to describe 5 or 6 meals eaten throughout the day• many believe this is a healthier way of eating vs.

3 larger meals a day

POSITIVE EATING HABITS

• Some individuals are not aware of what and how often they eat• More often than not, people eat due to social and

psychological/emotional reasons• In such cases, you are not eating in response to

hunger, but to appetite• APPETITE is a learned desire, rather than a need,

to eat ~ due to social and personal influence• Be aware of your eating habits ~ if your appetite is

larger than your hunger, you may need to alter when and what you are eating

THE EFFECT OF FOOD HABITS

• Our food habits affect us physically, emotionally and psychologically. Listen to your body and eat nutritiously when you are hungry.

GOOD EATING HABITS:

• give you the nutrients your mind and body require to grow and develop• give you energy and help you concentrate, learn

and feel alert• help you fight disease and help you sleep better• help you maintain a healthy body weight

MANAGING HEALTH CONDITIONS

RELATED TO DIET

IMPACT ON APPETITE

• Any type of illness puts a strain on the body. • Even though a

person who is ill may lose interest in eating, the body still must have nutrients; often more so than during healthy times.

Encourage fluids

Serve nutritious, nutrient dense foods

Consult a pharmacist re: how the medication will affect the way the body uses nutrients

 DISEASE PREVENTION?

• Some people jump to follow ‘advice’ when they hear of new ‘research’ regarding nutrition and nutrients which suddenly have ‘disease fighting’ properties.

EXAMPLE #1:

•Dietary Supplements: Nutrients ingested in addition to the foods they eat (pills, liquids, powders). Most people do not require these as they should be gaining necessary nutrients from a well balanced diet.

EXAMPLE #2:

• Nutrient Mega doses: An extra large quantity of a supplement to prevent/cure a disease or illness, or to gain a perceived benefit. Excess amounts of nutrients can often cause harm; otherwise, they are just passed through the body. Mega doses should be avoided.

SPECIAL EATING PLANS

• Due to long-term medical conditions, some individuals needs to be aware of their food choices. Doctors may prescribe special plans to help manage their conditions.

EXAMPLES

• High cholesterol = decrease fat, increase fibre• Heart Disease = increase dose of major vitamins,

especially B vitamins• High Blood Pressure = decrease fat & salt,

increase potassium & calcium• Diabetes = regulate sugar intake• HIV/AIDS = regular fluids & snacks, possible

nutritional supplements • Osteoporosis = increase calcium & proteins,

decrease salt• Cancer = decrease red meats, increase fruit &

vegetables

 FOOD ALLERGIES VS. FOOD INTOLERANCE

Food Allergy• a physical response to

certain foods by the body’s immune system ( eg. Peanuts)

Food Intolerance• a physical reaction to

food not involving the immune system, i.e. digestive problems ( eg. lactose intolerance)

CHILDHOOD EATING BEHAVIOURS

ADULT MODELLING:• Children are better at copying behavior, than listening to rules. It is crucial that parents forms good eating habits to model to their children.

 

GUIDELINES

Do not use food as a reward or punishmentDo not monitor your children’s food intake too

strictlyChildren do not need to eat as much as adults –

proportions should be much smallerAvoid power struggles at meal times – meals

should be enjoyable, comfortable timesDo not force your child to eat – if a child is able to

recognize when their body is hungry, and eat only during these times, it will go a long way to preventing obesity later on

FACTORS LEADING TO CHILDHOOD OBESITY

• Lack of exercise • High-fat meals• Unhealthy snacks• Being forced to eat• Social behaviours• Lack of education

• Childhood eating conflicts and unpleasant mealtime experiences can lead to eating disorders, i.e. children learn to reward and punish themselves with food• As a result, parents need to promote positive eating experiences and develop healthy eating patterns for their children at an early age

 

CHILDHOOD EATING BEHAVIOURS

• Proper eating is the key to a child’s growth and development.

• Poor nutrition can lead to… 

 1. PSYCHOLOGICAL PROBLEMS:

• Obesity affects the way you see yourself and the way other people see you• Can lead to depression and low self-

esteem

2. BREATHING PROBLEMS:

•Obesity strains the respiratory system

3. BONE AND JOINT PROBLEMS:

•Due to lack of calcium in the diet•Obesity adds extra weight for the bones to carry 

 4. DIABETES:

• Type 2 diabetes is more likely to occur when overweight

5. HIGH CHOLESTEROL:

•High cholesterol (from high fat diets) can lead to heart disease and stroke (an inactive lifestyle also contributes to heart disease and stroke)

 6. GALL BLADDER DIFFICULTIES:

•Associated with obesity and high cholesterol

 7. HIGH BLOOD PRESSURE OR HYPERTENSION:

•Can lead to stroke, heart disease and kidney failure•Must decrease salt intake and increase fruits and vegetables, whole grains and fibre

8. STROKE:

•Direct result of high blood pressure, diabetes and obesity

9. HEART DISEASE:

•Result of high blood pressure, high cholesterol and inactivity