EATING HABITS

counseling unit
EATING HABITS THAT LEAD TO ALL ROUND PROMOTION
Job 23:12; 3 John 2

PREAMBLE
Developing a positive eating habit is essential to all round promotion because you are a product of what you eat. Socrates said, “Bad men live that they may eat and drink, whereas, good men eat and drink that they may live.”
Eating is to sustain you and keep you healthy while you are here on earth and in the course of your lifetime. To develop a positive eating habit therefore, there is need to have a good knowledge of nutrition, what to eat, what to avoid though they are edible, when and how to eat.

HUMAN NUTRITION
This is the study of how food affects the health and survival of the human body. Human beings require food to grow, reproduce and maintain good health. Without food our body could not stay warm, build or repair tissue or even maintain a heartbeat. Eating the right food can help us avoid certain diseases or recover faster when illness occurs. Nutrients are classified as follows:
(a) Water: If the importance of a nutrient is judged by how long we can do without it, water ranks uppermost. A person can survive only 8-10 days without water whereas it takes weeks and months to die from lack of food. Our body is 65% water and it takes 3 litres averagely to replenish daily fluid loss, which can be derived from liquids preferably those without caffeine and alcohol; (both of these increase the passing out of urine thereby causing dehydration). Many foods also contain water – fruits and vegetables 80% - 95%; Meats 50%; Grains such as rice 35%.
(b) Carbohydrates: This is the key source of energy classified as starches and sugars. Common starchy foods such as whole grain breads and cereals with naturally occurring simple sugars found in fruits and vegetables are called complex carbohydrates. These are better consumed, then simple sugars which are already refined which are added to processed foods. These when eaten require little digestion and are quickly absorbed in the body triggering an unhealthy chain of events. This can eventually result in irritability and nervousness from chemicals released into the blood stream. Many processed foods contain these simple sugars hence Nutritionists call them junks and should be avoided as much as possible.
Carbohydrates also contain fibres which aid in prompt removal of wastes and toxic materials from the body. It acts like a scoring pad to cleanse and flush the digestive tract. Found in oats, beans, citrus fruits, apple, whole grains etc.
(c) Proteins: These are powerful compounds that build and repair body tissues. Animal proteins such as eggs, meat, fish, poultry are considered as complete proteins because they contain all essential amino acids (simple form of protein). Plant proteins lack one or more amino acids, however when combined, can provide all e.g. rice and beans.
(d) Fats: These build the cell membrane and help blood to clot. It can be saturated, monounsaturated and polyunsaturated. Animal fats got from eggs, meat and dairy products are high in cholesterol and are saturated while vegetable fats derived from avocadoes, olives and vegetable oils are unsaturated. High intakes of saturated fats are unhealthy, unsafe and increase the risk of heart diseases. It also contributes to obesity.
(e) Vitamins and Minerals: These are needed in very small amounts. They enhance chemical reactions necessary to maintain good health. A deficiency breaks the chemical chain and can have devastating effects. Vitamins also enhance the use of carbohydrates, protein and fats. Vitamins A, C and E function as antioxidants to check the activity of chemicals called free radicals which if unchecked make cells vulnerable to cancer causing substances. Environmental pollutants such as cigarette smokes are also free radicals. Vitamins are found in a wide variety of fruits and foods hence it is wise to eat from all these variety especially when they are in season.

TOO LITTLE OR TOO MUCH
When the body is not given enough of any one of the essential nutrients, over a period of time it becomes weak and less able to fight infection, the brain becomes sluggish and the heart is unable to pump properly, there is muscle wasting as the body withers and various complications set in. An excess diet may lead to obesity and all its attendant complications also.

Important points to remember
• Ensure a balanced and nutritious diet always
• Avoid junks as much as possible
• Eat regularly; prompt breakfast, tangible lunch and moderate supper.
• Avoid caffeine and all caffeine containing products.
• Starvation is dangerous as well as over eating/gluttony.
• Late night meals should be avoided.
• Do not choose a particular food/fruit and avoid the other, eat all variety as much as possible.
• Avoid sweets and sweetened products as much as possible.
• Irregular meals is hazardous
• Be moderate with fat intake
• Ensure daily intake of vegetable / fruits
• Alcohol drinking and smoking affect the body negatively.

Be a healthy-conscious eater, don’t live to eat but eat to stay alive and achieve greatness which is the very desire of God for your life. 3 John 2.