Food Habits: Healthy Food Habits For Happy life

The term Food Habits (or eating habits) means, why and how people eat, which foods they eat, and with whom they eat, as well as the ways people obtain, store, use, and discard food. Individual, social, cultural, religious, economic, environmental, and political factors all influence people’s food habit.

Food Habits: Why and How People Eat?

All humans are eaten to survive. They also eat to express their exitance, for a sense of belonging, as part of family customs, and for self-realization.

A meal is usually defined as the consumption of two or more foods in a structured setting at a fix time. Snacks consist of a little amount of food or beverage eaten between meals. A common eating pattern is three meals (breakfast, lunch, and dinner) in a single day, with snacks between meals. The component of a meal varies on cultures, but generally includes grains, such as rice or noodles; meat or an egg substitute, such as fish and milk, beans and accompaniments, such as green vegetables. Different food guides provide suggestions on foods to eat, portion sizes, and daily intake. However, self-preferences, habits, family customs, and social setting largely determine what a person consumes to Eat.

Classification Of food Habits:

Food habits or eating habits are classified in different ways & categories. Among them here we will describe the classification which is based on human Age.

  1. Healthy Food habits for kids (Age-0 to 5 Years)
  2. Healthy Food habit for Human (Age- 5 to 20 Years)
  3. Healthy Food habits for Human (Age 20 or Above)

Here I Will Describe the Healthy food habits or good food habit for human (Age 20 or Above).

Food Habits: Create Eating Habits for your age

Check out how your age affects your nutritional needs, and what you should be eating for a healthy, balanced diet…

Food Habits

As we grow older our interests, priorities and eating habits change, so it’s no surprise that our nutritional needs do also. The core principles of a healthy food habits remain the same at 25 or 65; we need a balance of different nourishing foods to enable us to look and feel our best however our bodies do require specific nutrients as we go through different life stages…

Healthy Food habits or Good food habit for Human Age 20.

Create a Solid Foundation of Body

“The eating habits that create men in their 20s can help them to avoid the weight gain that often comes with a decrease in activity in their 30s,” says exercise physiologist Jim White., owner of Jim White Fitness & Nutrition Studios.

In your 20s, you should limit your intake of processed foods, like soda and packaged snacks. Added sugar should be next on the chopping block, says Panels. Men should have no more than 36 grams of added sugar per day, according to the American Heart Association (AHA).

As for what you should put on your plate, aim for balanced meals that include fruits and vegetables, good-for-your carbs like whole grains, and healthy fats like olive oil and avocado. Protein is also a must, since it helps you build lean muscle mass. Aim for 30 grams per meal from different foods, like chicken and fish, eggs, beans, and nuts.

Your last step before you hit 30? Get comfortable in the kitchen and start cooking for yourself, says Panels, so you know exactly what’s going in to your meals.

You may be not a top chef, but this is the time to experiment with your meal preparation. Start from basic and easy and get comfortable, and you can experiment as you go. Those People who cook at home tend to carry less body fat, according to a study from the U.K.

Healthy Food habits or Good food habit for Human Age 30.

Eat for Your Heart & Making some time

Life takes a swing at you in your 30s. You’re busier and probably less active, which can tank your energy and metabolism, says White, causing you to gain weight more easily. When you carry more fat, there is a chance of high blood pressure.

Eat a balanced meal or snack every few hours throughout a day, White suggests that, “This will ensure your brain has a constant supply of nutrients when you need it. (These energy-boosting foods are a great place to start.)”

Since high blood pressure (a reading of 130/80 or higher) is a common precursor to heart disease, the earlier you think about it the better. On top of that, your cholesterol (especially your LDL or “bad” cholesterol) and triglycerides (a type of fat in your blood) should be at normal levels, too, says Panels, so checking in with your doc is a must.

Eating more potassium-rich foods—like leafy greens, bananas, sweet potatoes, and beans—can help, says White. Potassium transports salt out of your body and helps your blood vessels relax, working to lower your blood pressure, says the AHA.

Choosing leaner cuts of meat and eating at least three servings of whole grains per day can help keep these numbers from getting too high as well, says Panels. The fiber, zinc, iron, B vitamins, and vitamin E in whole grain foods like brown rice and oats work together to improve the way your body processes blood sugar, fight obesity, and lower your cholesterol, according to one recent study.

Healthy Food habits or Good food habit for Human Age 40.

Load Up on Colorful Foods & Maintain your fat Level

In addition to heart disease, your risk of diabetescancer, and erectile dysfunction only gets higher as you reach your 40s, says Panels.

White agrees, emphasizing that it’s important to make disease prevention a top priority if you haven’t already. The best way to do that? Bump your fruit and vegetable intake. Aim for at least three or four servings of vegetables and two or three servings of fruit every day, suggests White.

Downing seven or more servings of fruits and vegetables a day can reduce your risk of death by 42 percent compared to eating less than one serving, research from the U.K. suggests.

It may sound like a easy task, but even sipping a smoothie every morning can sneak in two or three servings. Dark green, red, and orange vegetables like spinach, peppers, and sweet potatoes are top-notch disease fighters, says White, thanks to their high concentration of antioxidants, like beta-carotene.

Healthy Food habits or Good food habit for Human Age 50s & Above.

Emphasize Nutrients for Your Bones & Start Morning walk

As you aged, you start to lose bone mass. That can be risky: your bones protect your heart, lungs, and brain from injury. Plus, bone diseases like osteoporosis can increase your risk of painful fractures.

To keep your bones healthy and strong, White recommends eating at least three servings of calcium-rich foods every day, like milk, yogurt, salmon, and leafy greens vegetables. When you don’t get enough calcium, your bones get weaker and can’t grow enough properly, and since your body can’t make calcium on its own, you need to get enough of it through your diet.

Aim for roughly 1,200 milligrams of calcium per day, according to the U.S. National Library of Medicine. Without Load up Vitamin D, your body can not absorb calcium. (There’s some debate, however, on how much you should get: While the National Institutes of Health recommends 600 international units (IUs) daily, the American Academy of Orthopedic Surgeons says most adults need more than 1,000 IUs daily for good bone health.)

Your best bet is to check in with your doc about your vitamin D intake, especially if you’re worried about your bone health. While it is hard to get all of your D through food alone, you can find it in some specific sources, like fortified milk, fatty fish, mushrooms, and cheese. If your doc thinks your vitamin D intake is too low, he or she may be able to prescribe a supplement.

A list of food, which is healthy and which is harmful for human body are given below. Follow below chart for maintain a good food habits…….

Please Also Read: REFUGEE CRISIS

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