Dear Editor – In contributing to the debate on NCDs that are a major health issue in the Solomon Islands to people and the health services, I want, today, to add a few words about nutrition and eating.
We’ve often been advised that having small and frequent meals in a day is better than consuming food in large quantities.
The problem with the weight loss journey, I have so often written about, is not simply a lack of exercise, but being unable to manage our diets. We might be aware that exercise only has a 30 percent contribution, while the rest is dependent on what we eat. In fact, at times Solomon Islanders do eat healthy food, but the quantity is skewed. That’s why it is important to understand the art of portion control.
Whether you want to lose those excess kilos to ward off getting an illness related to NCD’s, or just maintain an optimum weight, it is essential to eat in the right quantity, along with eating the right foods, ideally the traditional ones with fish, fruit and vegetables.
Going overboard can pile on lots of weight. Portion size is described as the amount of food a person puts in his/her plate in every meal.
Due to difficulties in recognizing the proper portion and serving size, the number of people suffering from obesity has increased at an alarming rate. Overeating happens due to boredom or extreme emotions that one experiences like euphoria, or deep sorrow, even unemployment and job worries.
Moreover, it can also occur because of the selection of mainly imported food items available nowadays.
Monitoring portion size becomes the need of the hour. It is also important to monitor how much you eat in order to keep a track of your calorie intake. You need to know what your body wants instead of just consuming anything mindlessly.
With our busy lifestyles, we have forgotten to pay attention to the guidelines when it comes to diet
Do not sleep, take a swim, exercise, or drink too much water immediately after meals. These are some of the most basic guidelines one must follow to pursue a healthy diet.
If you want to shed extra kilos or simply want to adopt a healthier lifestyle, here are some tried and tested guidelines about the diet mistakes you must avoid,
1. Drinking chilled water
Do you love drinking chilled water to quench your thirst? Most love it. But having it during or immediately after meals can interfere with the body’s ability to break down unwanted fats, thereby hampering digestion. Drink only a sip of water after a meal, but its temperature must be normal, so that it reaches all the organs in the body.
Drinking cold water can be bad for health.
2. Standing and eating
When you eat while standing, you are more prone to overeating. What’s more, it also makes you more hungry, and adds to bloating and gassiness. The posture in which you eat plays a crucial role in the digestion process. So maintaining the right posture is a must.
3. Eating too fast
Eating too fast not only not only does it risk gaining weight, it’s also linked to other health issues including insulin resistance. When you chew food properly, it gets broken down into smaller pieces, making it easier for your body to absorb the nutrients.
4. Wrong food pairing
Certain kinds of food combinations and choices can interfere with the body which can further upset your stomach. You must be cautious about pairing wrong foods, or you could face indigestion, bloating, and gas.
5. Not eating in moderation
Even if you exercise regularly but do not eat in moderation, the excess food can cause weight gain. As over eating can increase the toxins in your body, and can also make you uncomfortable.
I hope what I have shared today, gleaned from my own habits over the years by reading wellness articles, will add to healthier practices and outcomes for all in the Solomon Islands wanting to avoid illness.