Eating the Rainbow: Embracing a Colourful and Balanced Diet – Part 2

June 2, 2023 Oluyede Raymond

Congratulations to us all as we witness the first weekend in June!!! Another time to Eat the Rainbow and Embrace a Colourful and Balanced Diet as we prepare for our usual Owambe vibzzzzz!!! …continued from last week… In case you missed last week’s post, click here.

FACTORS THAT CONTRIBUTE TO A BALANCED DIET

It is important to address these causes and work towards establishing healthy eating habits. Here are some common causes:

Lack of nutritional knowledge: Many people may not have sufficient knowledge about proper nutrition and the importance of a balanced diet. Without understanding the nutritional needs of the body, it becomes challenging to make informed food choices and create a balanced meal plan.
Limited access to nutritious foods: In certain regions or communities, there may be limited availability or affordability of fresh, nutritious foods. This can lead to a reliance on processed or unhealthy foods that are often more accessible and affordable.
Busy lifestyles: Modern lifestyles often involve time constraints and hectic schedules, which can make it difficult to prioritize meal planning and preparation. As a result, people may opt for convenience foods that are quick and easy but lack nutritional value.
Marketing and advertising: The food industry heavily markets and promotes foods that are often high in unhealthy fats, added sugars, and salt. These foods may be appealing and easily accessible, leading to their frequent consumption and contributing to an unbalanced diet.
Emotional factors and stress: Emotional eating, such as eating in response to stress, boredom, or other emotions, can lead to an unbalanced diet. Individuals may turn to comfort foods that are often high in calories, unhealthy fats, and sugars.
Cultural and social influences: Cultural traditions, social gatherings, and peer pressure can influence food choices. In some cultures, traditional dishes may be high in fats or carbohydrates and lacking in other essential nutrients. Social events (Owambe thinz) and peer influence can lead to the consumption of unhealthy foods in excessive amounts.
Personal preferences and food aversions: Individual food preferences and aversions can also contribute to an unbalanced diet. If someone has a strong dislike for certain food groups, such as fruits or vegetables, they may avoid them, leading to nutritional imbalances.
Dietary restrictions or special diets: Individuals following restrictive diets, such as those with food allergies, intolerances, or specific dietary requirements, may struggle to maintain a balanced diet. Eliminating certain food groups or relying on specialized foods can lead to nutrient gaps if not carefully managed.

How to Address the Problem of an Unbalanced Diet

Developing and maintaining a balanced diet is a long-term commitment. It’s about changing your eating habits and lifestyle. Start with small steps and gradually incorporate healthier choices into your routine. To address the problem of an unbalanced diet, here are some steps you can take:

Educate yourself: Increase your knowledge about nutrition and the importance of a balanced diet. Learn about the different food groups, recommended daily allowances, and the role of nutrients in the body. Reliable sources such as government health websites, reputable nutrition books, and consultations with registered dietitians can provide valuable information.
Plan your meals: Take time to plan your meals in advance. Create a weekly meal plan that includes a variety of foods from different food groups. This will help ensure that you have a balanced intake of nutrients and avoid relying on unhealthy convenience foods.
Include a variety of foods: Aim to include a diverse range of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. This will help you obtain a broad spectrum of essential nutrients.
Portion Control: Be mindful of portion sizes. It’s not just about the quality of the foods you eat but also the quantity. Use appropriate serving sizes and avoid overeating.
Limit processed foods and added sugars: Reduce your intake of processed foods, fast food, sugary snacks, and beverages. These are often high in unhealthy fats, added sugars, and sodium while lacking important nutrients. Opt for whole, unprocessed foods as much as possible.
Cook at home: Prepare meals at home whenever possible. Cooking at home gives you control over the ingredients and cooking methods, allowing you to choose healthier options and avoid hidden unhealthy additives.
Increase fruit and vegetable consumption: Aim to include a variety of fruits and vegetables in your meals and snacks. They provide essential vitamins, minerals, and fibre. Consider incorporating them into smoothies, salads, stir-fries, or as standalone snacks.
Seek professional guidance: Consult a registered dietitian or nutritionist for personalized guidance. They can assess your specific needs, provide tailored recommendations, and help you create a balanced meal plan that suits your lifestyle, preferences, and any dietary restrictions you may have.
Practice mindful eating: Be present and attentive while eating. Eat slowly, savouring each bite, and listen to your body’s hunger and fullness cues. This can help prevent overeating and promote a healthier relationship with food.
Stay hydrated: Drink an adequate amount of water throughout the day. Hydration is essential for overall health and proper bodily functions.