Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
3: Nutrients (or what do we produce ourselves) OK, so calories are not enough. Your body needs food, good quality and real food. What is good and why do we need it? What do we need to get "from outside", with the food, and what do we produce ourselves (which, as a matter of fact isn't that little!)? 1. Carbohydrates. This is the favorite energy source of your body - easy to deal with, no questions asked. Crack, crack - ad here you go, ATP (i.e. energy) is ready. There is no food that can provide a human body with something that cannot be produced by the body internally. This is why no carbohydrate is called an essential nutrient (1). Nevertheless, more than half (and less that three quarters) of the energy we get from food should be produced from the carbohydrates (2). The source of carbohydrates - almost all the plants (because they are not made of fats or proteins), including grains and fruit. A lot of sugar - in form of lactose -- is in the milk (1), but the other milk products do not have a significant amount of it (unless, of course, we add it back, like in a sweetened yogurt). 2. Fats. Super dense source of energy, and a great way to store energy. Fats are also needed as a solvent for vitamins A, D, K and E, to protect us from the inflammation, cold and trauma, to regulate mood and as a building material for the walls of all cells (3, 4). Our body can produce all kinds of fats (or lipids, except for omega-3 and omega-6) from the left over carbohydrates. You can get all the omegas from the fatty fish, shrimps, oily seeds (like sunflower, soy or rapeseeds) (5). 3. Proteins. They are needed as a source of the amino acids which are the main building material for all new cells - muscle, blood, skin, hair, hormones. In essence, amino acids are both brick and mortar. Five amino acids can be produced by the body internally, six in addition - by the healthy body. Source of nine amino acids is only external, we should eat them - by eating meat, milk, fish, eggs, grains, legumes and nuts. No, vegetarians do not lack any sources of amino acids - all the amino acids they need they can get from the plants (6). 4. Fiber. Fiber is used as a "slide" for food transportation through the digestive system, it is also food for the extensive variety of the microbiome in the gut. Fiber affects how other nutrients are digested - how fast and in what environment. Fiber comes from any plant based food (7). 5. Everything else - vitamins, minerals - are also very important, but the first four are way above in the really important league (1). First of all we need to make sure that we get sufficient quantities of these four nutrients, and not focus on all kinds of supplements-replacements. Food can contain so many of those non-nutrients that the nutritional quality of the meal can sometimes be compared to several sheets of paper at the best. So, eat a tasty and REAL food. Also - it appears that by eating plants you cannot really go wrong. I don't want to make any statements here. It just happens that it is most efficient to eat plants, because they have everything we need. My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know about food and psychology! Photo: Free-Photos from Pixabay #spoonfulofreason #psychology #nutrients #food ------------------------------------------------------------------ 1. https://en.wikipedia.org/wiki/Nutrient 2. http://www.fao.org/docrep/W8079E/w8079e08.htm#carbohydrates in the diet 3. https://en.wikipedia.org/wiki/Essential_fatty_acid 4. https://en.wikipedia.org/wiki/Fat 5. https://en.wikipedia.org/wiki/Omega-3_fatty_acid#Dietary_sources and https://en.wikipedia.org/wiki/Omega-6_fatty_acid#Dietary_sources 6. https://en.wikipedia.org/wiki/Protein_(nutrient) 7. https://en.wikipedia.org/wiki/Dietary_fiber

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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
4: So where's psychology in eating? Short answer is - everywhere. Habits. Choices. "Must have" wishes. Holidays. Gifts. Punishments. Non-verbal feeling expressions. Image (vegans, also). Happiness and serotonin. What tastes good and what is healthy, also what is trendy. Science of nutrition, I suspect, is much more about psychology than about physiology. What we eat is most often NOT what body requires at the moment (even though we very often state that we have some kind of "energy boost", and this is why we crave for something sweet. "It's what the brain wants!"). Usually it is what we are used to eat. And habits is truly a meadow of psychology. Why do we have habits like we do is shaped by the culture, family traditions, significant events in our lives, significance that we assign to food and eating (compared to other activities), usual environment in which we eat - and the company of people, and a whole lot of other factors. By the way, we do not usually think about the reasons why we eat the way we do. If we choose from several alternatives (choice, again, is the field of psychology), the final decision is shaped by the opinions and attitudes, environment (fast food stand on the street or Italian white tablecloth restaurant?), time e dedicate for eating ("quick bite"?), your prediction about opinion of other people about your choice (including whether you care at all), knowledge about digestion and nutrition ("if I avoid gluten, my skin will be fabulous"...), automatic thoughts ("I will be very weak if I don't eat right now"), time we spend choosing... Decision not to choose or choose the same thing every time is also a decision! Food may be an important symbol and sign of well-being (Christmas roast, Sunday pancakes, coffee with friends or birthday cake). It also may be a lifelong punishment (like a crust on warm milk... "you are not going anywhere until you are finished with this!"), or a way to show special attention or enforce image (anything from mom's meatballs to Valentine's chocolates or desserts with diamonds). Childhood food leaves especially strong memories, and it consciously or unconsciously becomes our comfort (or punishment) food during times of distress (1). Even where physiology should rule, psychology still peeks from around the corner. After we eat fatty and sweet food (think ice cream), the brain rewards us with a dose of neuromediator serotonin (2, 3). At the same time we think - we are happy. And this happens every time, automatically, as if a button was pushed. And not really because we actually were short for something fat and sweet. So... think before you put anything in your mouth. And why. It's all in your head! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to hear load more about psychology in nutrition! Photo: Devanath from Pixabay #spoonfulofreason #psychology #eating #food ------------------------------------------------------------------ 1. If you are good you can have a cookie: How memories of childhood food rules link to adult eating behaviors: https://www.researchgate.net/profile/Rebecca_Puhl/publication/8679359_If_you_are_good_you_can_have_a_cookie_How_memories_of_childhood_food_rules_link_to_adult_eating_behaviors/links/0c96052f38db04e424000000.pdf 2.Serotonin, Eating Behavior, and Fat Intake: http://onlinelibrary.wiley.com/doi/10.1002/j.1550-8528.1995.tb00214.x/pdf 3. You Are What You Eat: How Food Affects Your Mood: http://dujs.dartmouth.edu/2011/02/you-are-what-you-eat-how-food-affects-your-mood/#.WJoLPPl969I

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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
We choose food most often (statistically speaking) based on taste. There is also another, a wider concept - food reward, which is composed of food taste, decreasing of hunger, created pleasure (liking of food) and perceived motivation to eat (wanting). Food reward is a driver of amount o food we eat and commonly thought to be related to obesity. But perhaps food liking and wanting are interacting with weight in different ways? People on a diet during this study had decreased food liking across all food categories, in one year after the study without any interventions - body weight was regained, appetit control weakened and food liking returned to initial level. Overweight women (when compared to normal weight women) did not want high fat/sweet food more, but they wanted low fat/sweet food less. Wanting low fat food was associated with improved appetite control and less fat mass, and wanting high fat food was associated with decreased appetite control and more fat mass. 👆 so, diets bring temporary results (we knew that, right?). If you want your eating method to be helpful in reaching your weight goal - make sure you choose the nicest words and definitions for your food (thus increasing your motivation), low-fat food in this case. Do not eve use anything that related to struggle, limitations, deprivation or similar. This is the expression of your utmost care and love for your body! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about psychology and food entanglement! Study: https://etheses.whiterose.ac.uk/29323/ Photo: Steve Buissinne from Pixabay #spoonfulofreason #psychology #food #eating #reward #wanting #motivation #pleasure

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Monika Kuzminskaitė on Food & Eating PsychologyHealth psychologist, with special love for food and eating mattersSome time ago
Well, I read this one with one eyebrow raised and kept thinking about the children who demand that their foods do not touch in the plate. But the research is not about them. After reading at least three times and thinking about it for a bit longer, it does make some sense. So, the research compares how people make assessments about the food that is served "separated" (all products in groups and not touching one another) or "mixed" (like in a salad or stew). - participants believe that "separated" food is less caloric, even if it obviously is (for example, fried snacks) - when eating "separated" food, participants eat more mindfully, they also believe that such food affects body weight more - when eating "separated" food participants also control the amount of the consumed food more - even though here I keep thinking of parties and rivers of snacks flowing freely across the tables and plates; it is possible to eat more of the snacks than to have more salad that you need a spoon or fork to eat... then again, research was done in the lab, not at the party. My conclusions are these. Whenever you can, eat with your hands (this is not part of this research, but you can control the amount of food you eat better, besides, you will get more pleasure out of eating). If possible - try eating food that is "separated" - not salads and stews, think poke bowls of buddha bowls direction. During parties (not fancy dinners, but talking and snacking parties) drink water, and if this does not sound like a plan - get yourself a plate for your portion of snacks, so you don't go foraging across the big platters. And, bon appetit! My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to ask more! Research: https://onlinelibrary.wiley.com/doi/abs/10.1111/joss.12647 Photo: Miu Sua on Unsplash #spoonfulofreason #psychology #food #eating #perception #calories

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