In today’s fast-paced world, unhealthy food habits have become increasingly common. With the convenience of processed foods, the influence of digital media, and the busy schedules of modern life, people often develop poor dietary practices that negatively impact their health. In this article, we will explore some of the most prevalent bad food habits and provide practical steps to recover from them.
Common Unhealthy Food Habits
1. Excessive Consumption of Processed Foods
Processed foods are convenient and widely available, but they often contain high levels of sugar, unhealthy fats, and preservatives. Regularly consuming these foods can lead to obesity, heart disease, and diabetes.
Solution: Replace processed foods with whole, natural foods such as fruits, vegetables, whole grains, and lean proteins. Opt for home-cooked meals to have better control over ingredients.
2. Skipping Meals
Many people skip meals due to their busy schedules, which can lead to overeating later in the day and poor metabolism regulation.
Solution: Plan your meals and set reminders to eat at regular intervals. Having small, nutritious snacks can help maintain energy levels and prevent binge eating.
3. Excessive Sugar Intake
Sugary foods and drinks, such as sodas, candies, and desserts, contribute to weight gain, diabetes, and dental problems. The high sugar content in processed foods can also lead to addiction-like cravings.
Solution: Reduce sugar intake by reading labels carefully and choosing natural sweeteners like honey or stevia. Drinking water or herbal teas instead of sugary beverages can also help.
4. Mindless Eating and Overeating
With the rise of digital entertainment, people often eat while watching TV or scrolling through social media, leading to overeating and poor digestion.
Solution: Practice mindful eating by focusing on your meals without distractions. Chew your food thoroughly and eat slowly to recognize fullness cues.
5. Not Drinking Enough Water
Dehydration can cause fatigue, headaches, and digestive issues. Many people drink sodas or caffeinated beverages instead of water, which exacerbates the problem.
Solution: Carry a water bottle and set reminders to drink water throughout the day. Herbal teas and infused water can be refreshing alternatives.
Sri Lanka, known for its rich cultural heritage and breathtaking landscapes, is also home to a vibrant and nutritious culinary tradition. The island’s cuisine is deeply rooted in Ayurveda, an ancient system of natural healing, which emphasizes the use of wholesome ingredients to promote overall well-being. Many Sri Lankan dishes incorporate a variety of spices, herbs, vegetables, and grains, offering a perfect balance of taste and health benefits.
1. Rice and Curry: The Heart of Sri Lankan Cuisine
A staple in every Sri Lankan household, rice and curry is more than just a meal—it is a way of life. The dish consists of red or white rice served with an assortment of vegetable curries, lentils, and sometimes fish or lean meats. Red rice, in particular, is packed with fiber and antioxidants, making it a healthier alternative to white rice. The curries are usually prepared with coconut milk, turmeric, and other spices, adding both flavor and nutritional value.
2. Kola Kenda: The Herbal Power Drink
Kola Kenda is a traditional Sri Lankan herbal porridge made from various medicinal leaves such as gotu kola (Centella asiatica), karapincha (curry leaves), or wel penela (balloon vine). These greens are blended with coconut milk and rice, creating a nutrient-rich drink that boosts immunity, aids digestion, and enhances mental clarity.
3. Pol Sambol: A Spicy Coconut Relish
Pol Sambol is a simple yet flavorful condiment made from freshly grated coconut, chili, onion, lime juice, and Maldive fish flakes. Packed with healthy fats and essential nutrients, coconut is known to support brain function and boost metabolism. This sambol is commonly eaten with rice, hoppers, or string hoppers, adding a fiery kick to any meal.
4. Gotu Kola Salad: A Green Superfood
Gotu Kola (Centella asiatica) is a popular leafy green in Sri Lanka, often used in a refreshing salad mixed with grated coconut, lime, and onions. Rich in vitamins, antioxidants, and minerals, Gotu Kola is known for its anti-aging properties, ability to improve memory, and promote skin health.
5. Dhal Curry: A Protein-Rich Delight
Dhal curry (parippu) is a creamy lentil dish made with coconut milk, turmeric, garlic, and mustard seeds. Lentils are an excellent source of plant-based protein, fiber, and essential minerals, making this dish not only delicious but also highly nutritious. It is a staple in Sri Lankan cuisine and pairs perfectly with rice or roti.
6. Hoppers and String Hoppers: Light and Nutritious
Hoppers (appa) are thin, crispy pancakes made from a fermented rice flour and coconut milk batter, while string hoppers (idiyappam) are steamed rice noodle nests. Both are low in fat, gluten-free, and easy to digest, making them an excellent choice for a healthy meal when paired with vegetable curries or pol sambol.
7. Jackfruit: A Versatile and Nutritious Fruit
Jackfruit, known as “kos” in Sinhala, is a popular and highly nutritious food in Sri Lanka. When young, it is cooked as a curry, resembling the texture of meat, while the ripe fruit is naturally sweet and packed with vitamins, fiber, and antioxidants. Jackfruit is an excellent source of energy and helps regulate blood sugar levels.
8. Wood Apple: A Gut-Friendly Fruit
Wood apple (Diwul) is a tropical fruit with a hard shell and a tangy-sweet pulp. It is often made into a refreshing juice or consumed raw. Rich in fiber, vitamin C, and antioxidants, wood apple is known for its digestive benefits and ability to improve gut health.
9. Herbal Teas: A Soothing Tradition
Sri Lanka, one of the world’s leading tea producers, is famous for its Ceylon tea, but herbal teas also hold a special place in the country’s wellness culture. Belimal (Beli flower tea), ranawara (Cassia auriculata tea), and iramusu (Indian Sarsaparilla tea) are commonly consumed to aid digestion, detoxify the body, and promote relaxation.
10. Traditional Sweets with a Healthy Twist
Sri Lanka’s traditional sweets, such as kavum (oil cakes) and aluwa (rice flour sweet), are often made using natural sweeteners like kithul treacle (palm syrup) instead of refined sugar. Kithul treacle is a low-glycemic alternative rich in antioxidants, making these treats a healthier indulgence.
Conclusion
Sri Lankan cuisine is not only flavorful but also packed with health benefits, thanks to its emphasis on natural ingredients, herbs, and spices. By incorporating these wholesome foods into your diet, you can enjoy a delicious and nutritious way of eating that promotes longevity and overall well-being. Whether you’re a fan of spicy curries, herbal porridges, or refreshing teas, Sri Lanka offers a diverse range of healthy foods that cater to every palate.
How to Recover from Bad Food Habits
1. Set Realistic Goals
Start small by making gradual changes instead of completely overhauling your diet overnight. This makes it easier to sustain healthy eating habits.
2. Plan and Prepare Meals
Meal prepping ensures that you have healthy food available, reducing the temptation to eat junk food. Prepare balanced meals with a mix of protein, fiber, and healthy fats.
3. Increase Whole Food Intake
Incorporate more fresh fruits, vegetables, and whole grains into your diet. These provide essential nutrients and help improve digestion and overall well-being.
4. Control Portion Sizes
Using smaller plates and measuring portions can help prevent overeating. Eating smaller, more frequent meals can also support better metabolism.
5. Seek Professional Guidance
If you struggle with making dietary changes, consulting a nutritionist or dietitian can help you create a personalized plan tailored to your needs.
Conclusion Breaking bad food habits requires awareness, commitment, and gradual change. By making conscious food choices, staying hydrated, and practicing mindful eating, you can significantly improve your health and well-being. Start today, and make small but effective changes towards a healthier lifestyle.
This article was drafted with the help of Internet and edited by
R. Vijeya ranjan