Healthy Eating



Healthyfood is a common phrase that is used daily, and it raises thequestion of what is the real definition of being healthy or eatinghealthy? Second, people usually wonder whether being organic impliesthat one is healthy or is one healthy merely because they arevegetarian? There is a common belief that being healthy is limited tothe two categories of either being organic or being a vegetarian(Young 311).

Aquestion arises about the people that believe being healthy isdefined by eating less fast food. This raises the thesis statement onwhether health is limited to the particular kind of choices or is itbigger than that? Health is like a tree with many branches, and youcan still eat from a different branch and still eat healthily. Eachgroup of people might have some similarities and differences, and allof them can lead to one thing, which is healthier life and healthyeating. Overall, you can still be a healthy eater while eating lessfast food, being organic eater or being a vegetarian (Young 319).

Accordingto (Eisinger 110), “it is important to have a healthy diet. Eatingright can help someone to maintain a healthy weight and be able toovercome health problems.” A diet can affect one`s mood and hencetheir wellbeing. Certain foods such as the fast foods have beenrelated to cause depression, bipolar disorder, stress, and anxiety.An unhealthy diet may also be the major cause of Schizophrenia andmay also increase the risk of committing suicide at earlier ages

(Eisinger110) agrees that there exist a variety of advices on what composes ahealthy diet when he says “To improve one’s mood and reducemental health problems, people should reduce the fat and sugarintakes to more of fruits and vegetables.” This advice calls forpeople to cook their meals from their homes to control especially,the amount of cooking fat and the type of ingredients that arecontained in the home cooking fat they decide to use.

Itis agreeable that there are a select specific foods and nutrientsthat have been identified to have a beneficial outcome on the moods.One’s overall dietary pattern has been identified to be the mostimportant. According to (Eisinger 110), a healthy diet can reducesomeone’s risk of conducting coronary heart disease and can slowdown the rate at which one gains weight. Besides, it reduces the riskof contracting diabetes and high blood pressure.

Eisingeradvices that the process of setting up a healthy diet involves somesmall and manageable steps such as adding salad to the personal dieton a frequency of once per day compared to making one huge immediatechange. In his book, Eisinger says, “As the small changes developinto a habit, the individual can continue to adapt to more options.In addition, it is much preferable to prepare personal meals”(Eisinger 110).

Personalmeals help to take control of the eaten substance and they follow upon the exact nutrients obtained. Individuals are able to make theright dietary changes. To reduce the unhealthy foods in the diet, theindividual should replace the unhealthy foods with the healthyalternatives. For example, the individual should replace the animalfats in the diet with the vegetable fats. The individual should alsoswitch from butter cooking oil to olive oil. In the process ofswitching animal oils to vegetable oils, the candidate can alsoprefer to take a donut instead of bacon for their breakfast (Eisinger110).

(Uçar31) calls for simplification. It is preferable to aim at avoidingbecoming more concerned with the issue of counting calories. Instead,people should think of their diet in terms of the color, variety andthe diets freshness. More focus should also be given to avoidingfoods that are packaged and processed even those that claim to behealthy. Nevertheless, it is good to read the labels attached to thefood products. The labels provide information that is crucial tounderstanding the contents and the ingredients that are contained inthe manufactured foods. However, it is crucial to understand thatmost of the manufacturers hold information pertaining to thequantities of sugar and salt usually contained in the foods that theymanufacture.

Accordingto the Food Institute Report, it is important to focus on how onefeels after they eat every meal. He argues that the feelingexperienced will assist in developing the healthy new habits andtastes. The more fast foods that one eats, the more uncomfortable onetends to feel. Additional feelings included nausea, headaches anddrained energy. The report advices people to drink plenty amount ofwater because it assists to clean the body systems of waste productsand poisons. It is ironical whenever people choose to remaindehydrated since the toxins contribute to the development ofsicknesses and further feelings of tiredness, headaches andtiredness. Besides, by staying hydrated, one can come up withhealthier choices on the foods they should add to their diets(Healthy 33).

Accordingto the EuropeanJournal of Food Research &amp Review&nbsp’,“the major key to a healthy diet is moderation where one only needsto eat as much food as is required by their body.” To identify whatthe body needs, one should search for the feeling of satisfaction asopposed to being stuffed. Moderation calls for a balanced diet thatinvolves eating equal quantities of proteins, fats, carbohydrates,vitamins, fiber including the minerals that are required to maintaina healthy body (Results of the German National Nutrition Survey 33).

Fora majority of individuals, moderation may imply that people shouldeat less than they currently take. It does not imply eliminating thefoods that one is passionate about. For example, one can adopt a dietthat includes eating bacon once per week. The diet can be said to bemoderation if it is accompanied with a healthy lunch and then ahealthy dinner in contrast with eating a sausage pizza and donuts.Also, if the individual eats chocolate that contains 100 caloriesduring the afternoon, it is advisable to balance the calories bydeducting the 100 calories during the evening meal (Results of theGerman National Nutrition Survey 33).

TheEuropeanJournal of Food Research &amp Review&nbspfurtheradvices that whenever one feels hungry after having a healthy meal,it is advisable to fill in with vegetables rather than unhealthyfoods. Additional tips on healthy eating include the idea that oneshould not try to think that certain foods are off the limits. Forexample, whenever one bans the use of certain foods, it is natural towant those foods even more. Individuals should not feel like theyhave failed when they uplift their ban unknowingly. In addition, itis advisable to think about smaller portions. For example, when oneis dining out, they are advised to choose to begin with a starter ascompared to an entrée. It is also advisable to split the food with acolleague or a friend in contrast to ordering supersized quantities(Results of the German National Nutrition Survey 33).

Accordingto (Claire 44), people should use visual cues while at home, toidentify the size of the portions. For example, the amount of fish,beef and chicken should be identified with the size of a deck ofcards or a half cup of mashed carbohydrates such as potatoes, pastaor rice. The carbohydrates can also be equalized to the size of alight bulb. If one does not feel satisfied by the end of the meal,they are advised to fill the gap with leafy greens such as vegetablesor fruits. In addition, it is advisable to take time while eating bystopping to eat before one feels full. The reason behind this is thatit normally takes the brain, a few minutes to recognize thequantities of food in the stomach and evaluate whether it is enoughfor the body.

Inthe Article “Don’t Blame the Eater” Zinczenko provides his ownpersonal experience with fast foods. Zinczenko claims that the mainreason he ate fast foods is due to their affordability. He says thathe was brought up as a latchkey kid in the 1980’s. His parents hadseparated when his father left to reconstruct his life andconsequently, his mom was forced to work very odd hours and jobs tomeet the monthly bills. Their separation made him turn to McDonald’s,Kentucky and Taco Bell for lunch and dinner. They were his availableoptions as an American kid due to their affordability (Zinczenko).

Zinczenko,in the Article “Don’t Blame the Eater” advices that healthyfeeding is not strictly about adapting to limiting and harsh dietaryguidelines. He emphasizes on the point by saying, “healthy eatingis not about staying extremely thin by people depriving themselves ofthe foods that they love. Healthy feeding is about feeling happy,having more energy and improving one`s outlook that includesstabilizing the moods”. A lot of people become and feel humiliatedby the diet and nutrition advice given by the nutritionist experts.It is common practice that for every expert that calls for thebenefit of one type of food, there is another expert who is totallyagainst the given type of food. Zinczenko concludes that it isadvisable that anyone who has dietary issues to develop a tasty anddifferentiated diet that is both good and compact with the body aswell as the mind as opposed to denying the body (Zinczenko).

Zinczenko,stipulates that the main reason behind unhealthy eating habits is dueto lack of information, it makes people not to turn their dietaryprograms around. In the article, he clearly states that he was luckyenough to attend college and later was selected to join the Navyreserves that got him involved in a magazine that gave advice onhealth. The magazine taught him how to manage his dietary issues. Hefurther emphasizes on the need for information when he said, “incontrast to many teenagers who live as I used to in my earlier years,they find it hard to turn their dietary lives around. The teenagershave permanently adapted to the obesity life.” This is why hebelieves that information is crucial to the management of diets forevery individual (Zinczenko).

Zinczenkoalso notes the contribution of unhealthy eating habits to the recentincrease in health related diseases such as Diabetes amongstchildren. In the past, the disease was only genetic related. Theincrease in the disease has increased the government expenditure inhealth. In his article, he said, “Before the year 1994, there was agenetic disorder that caused a diabetic illness in children. Fivepercent of the children related illnesses were caused by diabetesreferred to as the type 2 diabetes. Currently, the NationalInstitutes of health report that the type 2 diabetes is the resultantfactor to thirty percent of the childhood cases of diabetes in thecountry. Money spent on Diabetes has skyrocketed to 100 billion ayear compared to 2.6 billion in 1969.” (Zinczenko)

Inhis article, Zinczenko advises that people should learn to eat onlyone meal in the fast food restaurant on a given day. He attributesthe rampant reliance of fast foods in America to the lack ofalternatives especially among the youth and blames unhealthy eatinghabits to the increase in the fast foods restaurants compared toshops that offer healthy foods when he says, “Of major concern isthe location of the next best alternatives for the exact customers offast foods such as the teenagers. To drive the point, if one drivesthroughout America, they are likely to find more than 13,000 of fastfood restaurants such as McDonalds. In contrast, one will find veryfew shops that offer healthy foods such as a place to buy a grapefruit” (Zinczenko)

Zinczenkofurther adds that the lack of alternatives creates confusion due tolack of information regarding the contents of what people areconsuming. For example, someone will rarely find information in formof charts in the fast food restaurants as compared to the informationfound in the grocery shops. Besides, the advertisements on fast foodsdo not have a warning notice for the consumers to consider beforeresorting to fast foods. This should be made a custom for everyconsumable item to have a warning sign just like it is in the casesof Alcohol and Cigarettes. If the warning notices were madeavailable, it would serve as a reminder and may be an importantfactor to consider before taking fast foods (Zinczenko).

Zinczenkoadds that the non-disclosure of information among the foodmanufacturers is due to the fact that prepared foods are neverconsidered in the Food and Drug Administration Acts. Some of themanufacturers of theses fast foods will only provide the ingredientsin the foods upon request. The information that they provide is alsomade so complex for an average person to understand. For example, thecompany’s websites have a tendency to list chicken salads that theymake to indicate that they contain 150 calories. Also, they willindicate that the noodles and the almonds that usually accompany thechicken contain 190 calories but choose to list the two separately(Zinczenko).

FinallyZinczenko concludes that the fast food industry is vulnerable. Thefast food manufacturers intentionally market foods with potentialhazards to children and they do not provide warning labels. It isadvisable for these companies to protect themselves as well as theircustomers. This would involve them to adopt a strategy of providingenough details about their products. It is well to let the unhealthyfast foods including the French fries to fall to the area where theybelong. There are no healthy or unhealthy foods but rather unhealthyhabits among people who are restraint to apply health knowledge indesigning their diets.


Eisinger-Watzl,Marianne, et al. &quotCustomers Purchasing Organic Food – do theyLive Healthier? Results of the German National Nutrition SurveyII.&quot&nbspEuropeanJournal of Food Research &amp Review&nbsp5.1(2015): 59-71.&nbspProQuest.&nbspWeb.18 June 2015.

ClaireT., Norman Temple, and Jayne V. Woodside. &quotVegetarian Diets,Low-meat Diets and Health: A Review.&quot PublicHealth Nutrition15.12 (2012): 2287-294. Web. 18 June 2015

Young,Dr. Lisa. &quotAmericans Eating Less Fast Food.&quot TheHuffington Post.25 Feb. 2013. Web. 18 June 2015.

&quotHealthy,Organic Food Movements Tie into Each Other.&quot TheFood Institute Report.N.p., 10 Nov. 2014. Web. 18 June 2015.

Zinczenko,David. “Don`t Blame the Eater.” NewYork Magazine.23 Nov. 2002. Web. 21 June 2015.

Uçar,A., Özdoğan, Y., &amp Özçelik, A. Attitudes Of Adults TowardsTheir Diets. DbhadInternational Peer-Reviewed Journal Of Nutrition Research,58-58. 2014.