The healthy eating wheel, a guide that helps to learn about a healthy diet
The healthy eating wheel is an instrument that I've developed which addresses the questions that any one needs to make for learning how to eat well, healthy and enjoy.
It is said that when you make the right questions, you get the best answers. The wheel makes 9 healthy eating questions about what a healthy diet must have, when you answer them, you get the tips for learning about better eating.
Now, let us focus in the answers for these questions. We'll start the journey at the top right of the wheel.
1. Know what you eat.
In order to know how to eat well and enjoy, you must learn about the different groups of foods and understand about the different types of molecules: carbohydrates, proteins, lipids, vitamins, minerals, water, etc.
If you have more information about each group, you'll see what a big variety of foods are available and understanding the molecules will help you combine them better. Example: Every meal you take a carbohydrate, you'll want to add a protein for best digestion, fat and glucose control.
Learn about types of foods
Learn about nutrition fundamentals.
2. How do you eat it?
This healthy eating question brings out answers that have to do with your habits. If you eat fast or slow, the way you cook food, etc. Of course is great when you have time for eating and sharing, try as much as possible to eat slower rather than faster. It helps digestion and enjoyment too.
Just for fun and curiosity, see the results about this small poll I made:
How long does it generally take you to eat a meal?
Out of 44 responses:
2% Less than 5 minutes.
16% 5-10 minutes.
57% 10-20 minutes.
23% 20 or more minutes.
2% I'm not sure how much it takes me.
About cooking, you might have learned that from your closest people: family and friends. Instead of frying or microwaving, try using the oven, broil, grill, etc. Which not only is practical but also healthier.
3. What do you eat it with?
Again it has to do with molecules and variety of foods, but it also has to do with environment and cultural ideas.
For example, in Mexico almost everybody use tortillas (with a high glycemic index due to carbohydrates), as a food companion. In India they use Pita bread, etc. Try healthier choices or make smart combinations.
4. When do you eat it?
Almost everyone has a schedule for at least one meal. Three meals is common and more than that is recommended but in smaller amounts during the day.
Respect your eating schedule as much as possible and avoid rushing. That will help your digestive system to be synchronized with your nervous system. Everything will work better.
If you snack between meals, try healthier choices like fruit or vegetables.
More about mealtimes and snacking
5. Where do you eat it?
I believe this healthy eating question has also to do with habits, environment, cultural and social behaviours. Do you eat: At home? At a restaurant? On the go? Watching the TV? By the table?
See some results from the following poll:
Out of 42 responses:
Where do you most often eat your meals?
29% At the kitchen table.
21% At the kitchen counter.
40% In another room of the house.
5% At the designated area in my office or work.
0% In restaurants.
0% On the go such as in your car.
2% Unable to Answer.
Not only it is important to make some time for eating but it is also recommended to eat in a comfortable and hygienic place, where you can share with family or friends. Of course, I don't recommend eating on the go, not only is not comfortable but it certainly won't allow health in the menu.
6. With whom you eat it?
To answer this healthy eating question, I made a small poll:
Out of 80 responses:
How often do you eat alone?
20% Never or only on ocassion.
21% A few meals a week.
41% At least one meal a day.
1% Unable to Answer.
I think in order to answer this, you must take a look at your habits: Do you eat more or less when you're with somebody else?Do you usually overeat when you are alone?
7. From where do you eat it?
The answer to this healthy eating question is difficult because, I'm pretty sure we really don't know the origin of the food we eat. We buy it at the supermarket or the markets or at other convenient stores.
Sometimes we consider organic trying to avoid pesticides or conservatives. Today, we must look for healthier choices, organic, packed with high vacuum and try fresher foods.
8. In what amount do you eat it?
Learn about portions and avoid bigger sizes when you eat out of your home.
Learn about portion sizes in the following video and page
9. Why do you eat?
It's obvious you eat for physiological reasons, but sometimes you eat because of diverse behaviours, for example, when you're anxious, or because you feel hungry and are thinking of cravings. Analyze yourself and you'll find if you need to make any changes to stay on a healthy diet.
Go from healthy eating to more articles about your Diet.
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