Dietitian Zelal Ürek from SANKO University Hospital said that the first step in healthy eating is to understand not only what we eat but also why we eat.
Stating that many people today do not realize that they eat due to stress, fatigue or habit rather than physical hunger, Dyt said. Lack of work, busy work and fast pace of life, long time spent in front of the screen, etc. He noted that these reasons can make it difficult to recognize the body's natural hunger and satiety signals.
Dyt reminds us that physical hunger is a natural signal given by the body to meet its energy needs. Ürek said the following about the symptoms of real hunger and emotional hunger:
"It usually develops gradually and becomes evident as meal time approaches. Symptoms such as a feeling of emptiness in the stomach, slight rumbling, lack of attention or decrease in energy may be observed.
Emotional hunger usually occurs suddenly. There is an intense desire for a certain food; Especially sweet, chocolate or salty snacks may come to the fore. "After eating, one may often experience feelings of regret or guilt rather than physical satiety."
Dyt stated that eating behavior is not only related to the stomach, but also many elements of daily life affect appetite. Ürek said, "Intense stress and anxiety, insufficient sleep, skipping meals for a long time, eating in front of the screen without realizing it, eating in situations of boredom or loneliness can often become a means of relieving emotions rather than satisfying hunger."
Stating that one of the most emphasized approaches in recent years is the mindful eating approach, Dyt Ürek said, "This approach aims to slow down eating, reduce distractions, and recognize hunger and satiety signals. Research shows that conscious eating habits can contribute to reducing emotional eating behavior and helping the person recognize their own hunger signals better. Small steps are sufficient for this. Eating while sitting at the table, chewing the bites well, not eating in front of the television or the phone, and noticing the feeling of fullness. It forms the basis of the habit. When you want to eat something, stop for a few seconds and ask, 'Am I hungry right now or am I trying to satisfy my emotions?' ask. "This short awareness break can turn automatic eating behavior into a conscious choice."
Dyt. Ürek gave suggestions for proper nutrition and said, "Do not skip main meals. Include protein and fiber sources in every meal; these foods contribute to the feeling of fullness lasting longer. Remember that the feeling of thirst can sometimes be confused with hunger; consume enough water throughout the day. Turn off the phone, tablet or television as much as possible while eating. Instead of consuming your food quickly, slow down; it may take time for the brain to perceive the fullness signal."
Dyt explains that healthy nutrition is not just about choosing the right foods, but also listening to the hunger and satiety signals given by the body, noticing emotions and reviewing the relationship with food are also important parts of this process. Ürek said, "Sometimes the most important step we can take for our health is to ask ourselves why we want to eat before what we put on our plate." - GAZİANTEP