6: How much for the wrong belief?
"It is very expensive to eat healthy. I don't make that kind of money". Right? Wrong. This is what I think about it.
Several years ago a Lithuanian population survey on nutrition and eating habits was made (similar research produces comparable results worldwide). The results state that main reasons for choosing food are price and taste, and only 13,4 percent choose food because of it's healthy qualities or as preventive measure against some illness (1). One may consider what the criteria of the price actually means - do they buy the cheapest or the most expensive food possible, what does it mean to buy a food with healthy qualities (to eat garlic and honey while sick or eat healthy in general). What is your version? I guess (I also guess that I am not really wrong) - people usually buy the cheap food regardless of it's healthiness. Then it is not really surprising that another survey of the Lithuanian population (2) states that only half of the Lithuanians think their health is good, more than half have at least one chronic disease, 38 percent are overweight and 17 percent are obese. Half, only half of all people eat fruit and vegetables at least once a day. That means, that another half don't eat it even once a day...
But perhaps healthy food is really expensive? Besides the "Je suis kalafijoras" headlines (3), fresh and frozen vegetables and fruit, grains and dark bread are not the most expensive food products (one kilogram of pork costs almost as much as 10 kilograms of beets) (4).
So what is wrong then? Let's see.
- a cheaper, unhealthy and tastier food option exists - and we should not forget that usual foods taste good and there is no such thing as universally tasty foods (5),
- most of the people do not know how to cook a healthy cheap food so that it tastes good
- people in general avoid cooking (they rather eat precooked meals)
- people do not want to change their eating habits, because it is a hard, time consuming work task
- people do not relate unhealthy daily eating with poor health in causal relationship ("because there is no time for cooking/eating")
Once again, all is in your head, and not necessarily in the numbers on the price. Did you even try? Do you know for yourself, from your own experience, or do you repeat the word of others, so well known and cozy - "no money for healthy food". Because there is always enough money for the medicine.
Also, I think that all there is a one word explanation. Habit. It is relatively easy to obtain (compared to the consequences of a lifelong unhealthy eating). A good habit is quite sufficient to go guilt free and sinful joy free and put only good quality, healthy, healing food in our fridges and in mouth. Once it is a habit, it will also become the most favorite tasty food.
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 eating psychology!
Photo: Karolina Grabowska from Pixabay
#spoonfulofreason #psychology #food #price #habits
3. "Je suis kalafijoras", one of many articles (in LT): http://verslas.lrytas.lt/mano-pinigai/kalafioro-skandalas-lietuviai-paselo-kiek-galima-mus-plesti.htm
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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
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!
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#spoonfulofreason #psychology #food #eating #reward #wanting #motivation #pleasure
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!
Photo: Miu Sua on Unsplash
#spoonfulofreason #psychology #food #eating #perception #calories