Eating

Habits
PHYSICAL EDUCATION AND HEALTH EDUCATION 1
TYPES OF EATING HABITS
 FUELING
FOR
PERFORMANC
E
Fueling for Performance
Nutrition is critical for both academic and sports performance.
Student-athletes need to fuel early and often in order to meet their
daily energy needs.
Fueling before exercise has been shown to improve performance
over exercising in the fasted state. Consuming 30 to 60 grams of
carbohydrate each hour during prolonged exercise will prevent the
under- fueling trap. It’s just a matter of timing, wrong timing/ timing of
intake definitely cause imbalance nutrition. Because the body is
needed to reach the level of optimum efficiency. People should
have ‘food strategies and time management’.
TIPS:
1. Know your limitations.
2. Eat fruits and vegetables.
3. Control yourself.
Emotional Eating
If we are stress? Depressed? No solutions for problems?. Nah
that shouldn't be a matter of perception because it is unhealthy.
Some people think if they eat, they can resolve the problems
they are in. Obviously not!
Most emotional eaters feel powerless over their food cravings.
When the urge to eat hits, it’s all you can think about. Emotional
hunger can’t be filled with food. Eating may feel good in the
moment, but the feelings that triggered the eating are still there.
And you often feel worse than you did before because of the
unnecessary calories you consumed.
TIPS:
1. Identify the triggers - such as stress, emotions,
social influences, boredom.
2. Find ways to overcome them instead of eating -
manage yourself, like if you are bored, read a book,
go to an amusement park, watch comedy shows -
when having problems, confront it with confidence, -
if lonely, just call someone, play with pets, etc.
3. Practice mindful eating - Awareness of your physical and
emotional cues, Awareness of your non-hunger triggers for
eating, Awareness on how you buy, prepare and eat your
food, Choosing foods that give you both enjoyment and
nourishment, Learning to meet your emotional needs in
ways other than eating.
4. Pause and think - Construct a strategy to avoid this. All
this can help, but not if you can’t stand for it, let’s make a
change!
 SocialEating
We eat differently when we are with other people compared
with when we eat alone. Sharing a meal with friends, family or
work colleagues is a common activity . Given that much eating
takes place in a social context it is important to understand. One
reason why other people have such an influence on our eating is
that they provide a guide or norm for appropriate behavior.
Social eating can have serious effects on the way we view food
and nutrition, leading to overeating, obesity, malnutrition and
other health problems, social pressures have a powerful effect
on how we eat.
TIPS:
1. Say no! for events whit many food.
2. Try to manage and control.
3. Make a decision.
4. Change your habits.
5. Encourage others too.
6. Known your limits.
7. Make yourself busy. Those who can’t control their eating,
can lead to obesity or malnutrition.
Distracted Eating
We are living in such a multitasking-high-
urgency era, that even when not pressed for
time, it seems that many people are in the
routine of eating while distracted. The irony of
eating while distracted is that you end up
missing out on the eating experience, which
often means, eating needs to be repeated.
TIPS:
1. Make time to eat.
2. Take a break on gadgets, etc.
3. Chew food mindfully.
Make sure you’re truly reaping the nutritious
benefits of your food choices and take time to
eat.
 REMEMBER!
Your behaviors are strongly influenced by your
environments. Constantly being on the go, working at a
desk all day, and watching TV and laptops all influence
your brain and behaviors when it comes to food
choices. Bring your focus back to your food, be mindful
when eating and chew thoroughly to improve your
health and your waistline.