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Food for thought
Of all the bad eating habits, perhaps the most innocuous one is the consumption of junk food which has been on the rise for quite a while now. Children are mostly targeted by the fast food companies’ appealing advertisements that drive them to live on unbalanced, high-sugar and high-calorie diet.
In fact, studies associate each hour of increased television viewing with an additional 167 kilocalories per day. It goes without saying that home-cooked food is healthier and more hygienic, since one is able to select the ingredients and cook them under cleaner environment, something which cannot be guaranteed in food bought from outside, particularly from fast food outlets.
Recent studies also show that farming today is greatly dependent on artificial fertilisers which reduce the nutritious value of crops, rendering them incapable of fulfilling the requirements of the body.
A paper published in a British journal reinforces the idea that high-calorie junk food, like crisps, burgers, sweets, biscuits and readymade food like chicken nuggets are responsible for several severe illnesses. The same holds true for Pakistan where readymade food is available at every corner.
“In Pakistan, where traditional and cheap food is so readily available, whether it is samosa or spicy karhai, it is no surprise that related illnesses are spreading rapidly,” says Dr Qaisar Sajjad of the Pakistan Medical Association (PMA). “This kind of food is responsible for about 13 to 14 per cent of cardiovascular problems, 11 per cent of diabetes-related complications and 11 per cent of blood pressure cases.
“Almost every other person is suffering from gastric acidity and chest burning problems. Consumption of high-calorie food is now also causing temporary blindness, and even though it is rare at the moment, the problem is spreading.”
These diseases are more common today than ever before because our lifestyle is changing rapidly. Less physical activities, like exercise or sports, and excessive intake of cholesterol, is causing obesity which disbalances the body’s metabolism. Gradually, obesity leads to various other kinds of perpetual illnesses. Research also shows that more metabolic and digestive disorders result from over-consumption of food.
The obesity epidemic can be described as being at the root of all diseases. The first sign of obesity is the gradual increase in weight which later on leads to psychological symptoms like depression and low self-esteem. Experts also suggest that people who are genuine victims of binge-eating should seek the help of psychiatrists or psychologists.
A British goverment survey published recently shows that the number of school students who are clinically obese have almost doubled in a rather short period of time. This means that they are likely to become diabetic at an early age, and may die before the age of 50.
The study also said that eating a diet that lacks balance and junk food is likely to reduce our lifespan by almost a decade. However, the fast food industry is flourishing in most countries, even though it is criticised extensively at the global level.
Soft drinks like colas which contain high levels of sugar are also our enemy. These drinks are extremely popular among children, even though studies have proved that their consumption reduces the intake of calcium, magnesium, ascorbic acid, riboflavin and vitamins A, which are the essential requirements of a body. They also cause acidity and other gastric problems. Researches have also targeted caffeine as the most popular addictive beverage.
Meanwhile, according to Dr Sajjad, so far no research has been undertaken in Pakistan regarding diseases related to junk food consumption. “In Pakistan, people are unable to plan any campaign against fast food because of shortage of funds, since the total health budget is just 0.5 per cent of our GDP.”
Studies conducted abroad also show that a diet lacking balance affects the human brain as much as it does the rest of the body. And excessive use of such diet may cause violent or anti-social behaviour.
“A diet without balance can cause depression, behavioural problems, Alzheimer and other forms of mental illnesses,” says Dr Ayesha Qureshi, a psychiatrist.
Similarly, a paper published in 2002 in the British Journal of Psychiatry found that other than physiological effects of eating, too much sugar can cause a deficiency in raw materials like unsaturated fatty acid (especially Omega 3) zinc, magnesium, iron, folate and vitamin B in the body, which can disturb the biochemical processes of the brain.
Another research in Finland tested 68 violent offenders and found that they suffered from reactive hypoglycemia, which is an abnormal tolerance of glucose also caused by an excessive consumption of sugar, carbohydrates and other stimulants like caffeine.
The more one eats junk food, the less room one will have for food that contain the required chemicals for brain. A lack of such chemicals disturbs the lipids metabolism in the brain and its production of neurotransmitters which permit the nerve cells to communicate with each other.
Dr Ayesha says that although junk food consumption is not directly linked with an individual’s behaviour, there may an indirect relationship between the two. There has been an 80 per cent increase in obesity cases since unhygienic food became popular in the country, she claims.
“We need to stay away from junk food consumption at least at an individual’s level,” adds Dr Qaiser. “The government also needs to take action against the fast food industry and the unhealthy food street delights, which are unfortunately quite cheap and accessible. Such food should be banned, just like it was done in California.”
California is the first region in the world to ban snacks, sweets, sodas and other junk to set a new nutritional standard by replacing the same with fruit and vegetable meals at schools.
There is also a need to educate our children about the importance of leading a balanced lifestyle and to encourage them to eat nutritious food and burn calories through exercises. Serious measures need to be taken to prevent food-borne problems as well.
The writer is a freelance contributor
Secondly, fruits, vegetables, grains, and legumes — foods high in complex carbohydrates, fibre, vitamins, and minerals, low in fat, and free of cholesterol — should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat, poultry, and fish.
You should also try to maintain a balance between calorie intake and calorie expenditure. That is, do not eat more food than your body can utilise. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.
This does not mean that you have to give up your favourite food. As long as your overall diet is low in fat and rich in complex carbohydrates, there is nothing wrong with an occasional burger. Just be sure to limit how frequently you eat such food, and try to eat small portions of them.
You can also view healthy eating as an opportunity to expand your range of choices by trying food, especially vegetables, grains, or fruits that you do not normally eat.
The following basic guidelines are what you need to know to construct a healthy diet.
1. Limit your total fat intake. Fat should supply less than 30 per cent of your total daily calories. Choose lean meats, light-meat poultry without the skin, fish, and low-fat dairy products. In addition, cut back on vegetable oils and butter — or foods made with these — as well as on mayonnaise, salad dressings, and fried food.
2. Limit your intake of saturated fat. This is the kind of fat found mostly in animal products that boosts blood cholesterol levels and has other adverse health effects. It should supply less than one-third of the calories derived from fat.
3. Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.
4. Eat food rich in complex carbohydrates. Carbohydrates should contribute at least 55 per cent of your total daily calories. To help meet this requirement, eat plenty of fruits and vegetables and six or more servings of grains (preferably whole grains) or legumes daily. This will help you obtain the 20 to 30 grams of dietary fibre you need each day and also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).
5. Avoid too much sugar. Besides contributing to tooth decay, sugar is a source of “empty” calories, and many foodstuff that are high in sugar are also high in fat.
6. Maintain a moderate protein intake. Protein should make up about 12 per cent of your total daily calories. Choose low-fat sources.
7. Eat a variety of food. Do not try to fill your nutrient requirements by eating the same food day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of food helps to ensure that you will get all the necessary nutrients.
9. Limit your sodium intake to no more than 2,400 milligrams per day. This is equivalent to the amount of sodium in a little more than a teaspoon of salt. Cut back on your use of salt in cooking and on the table. Avoid salty foods and check food labels for the inclusion of ingredients containing sodium.
10. Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skimmed milk and low-fat yogurt. If you cannot get the optimal amount from food, take supplements.
11. Maintain a desirable weight. Balance energy (calorie) intake with energy output. Eating a low-fat diet will help you maintain —or lower — your weight, as will regular exercise. — www.berkeleywellness.com
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