Day: October 10, 2020

Reflecting on our daily eating habits

When it comes to maintaining a healthy weight, importante na i-assess natin on a regular basis ang ating eating habits.

It all starts with reflection.  Reflecting the kinds of food we are eating gives us an idea of the quality of the calories we are consuming, including how and when we eat them.

In order to do this, pwede tayong gumawa ng listahan ng ating eating habits kahit for a few days. The food diary may help uncover yung mga habits natin sa pagkain na maaring conscious tayo of doing them or not.

Example of a Food Diary (image courtesy of http://www.myria.com)

Isusulat natin sa food diary kung ano ang kinakain natin at anong oras tayo napapakain.  

Mas maganda na include kung ano ang ating damdamin when we were eating.  Ask ourself, how were we feeling when we decided to eat.  Pagod ba, o nalulungkot, o stressed — kaya ba tayo kumain ?

Highlight natin o markahan natin yung mga habits na pwedeng humantong sa overeating.  

Tingnan natin yung mga karaniwang “cues” na nagti-trigger kung bakit napapakain tayo ng marami na kahit hindi tayo gutom. Pwede itong environmental cues (baka napapadaan tayo sa donut store, o milktea shop kaya napapabili tayo nang di oras); o isang emotional state (maaring na depress o nalungkot).

Being aware of the cues puts our mind on a prepared state next time we are in the same situation. Makakagawa tayo ngayon ng paraan para hindi maulit ito.

Ask ourself these questions: Ano ang pwede ko gawin to avoid the cue or the situation? Baka pwedeng dumaan ng ibang ruta para maiwasan si milktea store.

Para sa mga instances na unavoidable, meron ba akong magagawa differently para maging healthier ang habit? Baka pwedeng mag-fruit na lang instead of ice cream kapag nag crave ng matamis. Or baka pwedeng kumain ka na muna ng konti sa bahay bago pumunta sa handaan o buffet para hindi masyado mapakain ng marami.

Review natin ang food diary  on a regular basis — maaaring nating gawin ito every night bago matulog, or weekend kapag hindi masyado busy.  

Through this process of repeated reflection with the food diary, we can develop better and healthier eating habits for our health.