Food habit And Nutritional Values
Food habit refers to what food we eat, how we eat, and why we eat. Food habit actually differs from person to person. It is influenced by social, cultural, religious, economic, and environmental factors. Basically, all the people eat to stay alive, but they also eat to show belonging to a family or other social groups. Food habits are linked to acceptable patterns of behavior, known as table manners or etiquette which differ across cultures. The general eating pattern is three meals (breakfast, lunch, and dinner) a day with snacks between meals.
Nepali people normally have their lunch before leaving for work, school, or colleges. So, there is a system of having a healthy, but lighter meal during lunchtime accompanied by tea. The Food habits of Nepalese are very healthy. Though it is diverse as the country itself. Nepalese food is famous for its nutrition level and tempting taste.
General Food Habit
Breakfast and Dinner
Breakfast and dinner are the main meal in our country. In most part of Nepal, Dal Bhat(pulses and rice) is the staple food which is eaten twice a day. The plate consists of steamed rice and a soup of cooked lentil soup called Dal which is served along with vegetable or chicken curry, yogurt, salads, achar, or chutney (pickle).
Talking about nutritional value, 2 cups of rice gives around 316 calories. Likewise, 1 cup of lentil gives around 230 calories. Dal bhat is rich in carbohydrates i.e around 60%, around 40% of protein and other nutrients.
Snacks are generally eaten in between the two big meals. There is a wide variety of wholesome, unprocessed, and nutritious meals such as bread, Chiura (beaten rice), tortilla, curried vegetables, milk tea, Sel roti, Thukpa, roasted maize, seasonal fruits, buttermilk, yogurt, etc. While some go for a nutritious diet, some prefer to have junk food for the sake of taste.
To mention the nutritional values, 1 slice of wheat bread gives 67 calories while 1/2 cup of Chiura gives 180 calories ( 38gm carbohydrates and 4gm protein).
1 tortilla gives 104 calories, out of which CHO (Carbohydrate) comprises 63 calories, protein accounts for 10 calories, and the remaining 33 calories come from fat.
1 cup of milk tea gives around 74 calories.
1 piece of Selroti gives 83 cal, out of which carbohydrates comprise 67%, and 33% fat. 1cup of buttermilk gives 98 calories.
Food Habits established in childhood often carry into adulthood. So, teaching children how to eat healthy at a young age will help them stay healthy throughout their life.
Here are some ways to make healthy change in the food habits.
- More fruits, vegetables, whole grains food, low-fat foods rather than processed food should be kept in diet.
- Healthy eating must include five to six small meals rationed throughout the day helping reduce overeating and burn more calories.
- Meals should not be skipped or delayed .
- Foods should be eaten slowly by chewing it properly. Healthy eating should be a pleasure not a chore.
- Drink water instead of high sugar drinks.