There’s so much information available about how to eat properly and it can be overwhelming! While you may have heard all kinds of things about what foods to eat and what ones to avoid, there are some simple rules that can help you to make the right food choices. Start by making sure your diet includes healthy foods and beverages. Then, work on adjusting your eating habits, such as by cooking for yourself, reading labels, and making healthy swaps. You may also benefit from adjusting the timing of your meals and snacks.
While the internet is full of abundant advice and healthy diet plans for every age and weight group, research has shown that many people lack common knowledge regarding properly eating your food. Chewing is the first step of digestion and helps to break down saliva and mix food in your mouth.
Once the food is mixed it goes down your oesophagus and into your stomach. The stomach holds food while it mixes with enzymes that continue breaking down the food to produce energy. When food is digested enough in your stomach, it moves into your small intestine where it mixes with more enzymes that continue to break it down. Nutrients from the food are absorbed in the small intestine.
Chewing is not only an important part of the digestive process but it’s also beneficial to overall health. People who don’t chew their food well enough before they swallow often develop digestive problems, and are also at a greater risk for choking, malnutrition and even dehydration. Experts have recognised the three rules of eating properly:
Eating while sitting crossed leg
When you sit cross-legged, it directs blood flow to the stomach and ensures optimum digestion. Other than boosting bowel movement and improving blood circulation throughout the body, sitting with crossed legs also helps to improve posture and studies have also concluded a significant increase in blood pressure. However, your leg or your foot can experience temporary numbness by applying excess pressure on the common fibular nerve behind the knee, which supplies sensation to the lower extremities. However, you don’t have to worry about nerve damage.
Eat slowly and chew your food well. The first step of digestion begins in your mouth when you chew food. Properly chewing food results in the release of digestive enzymes that help in the proper digestion of food and assimilation of nutrients from the food. Doctors recommend chewing your food well. Do not put your hand on the plate for the next bite till you finish what’s in your mouth.
Make water your drink of choice
Staying hydrated is part of healthy eating, and water is the best way to stay hydrated. If you’re not used to drinking water, get a reusable water bottle and add fruit slices or a squeeze of lemon for flavour.