5 bad eating habits that come with us into adulthood

“First, second and compote” - this expression from the Soviet past has long been rooted in our minds and dictates the rules by which we eat. We understand why this happens and what habits it is time to get rid of.

How food culture has changed

The main task of the 20-40s of the last century, especially during periods of famine, was to feed the population of a large country. The problem was solved by growing potatoes, which became the "second bread", and the production of high-calorie and highly nutritious food: milk, butter, meat, bakery products, sugar. Most of these products can be attributed to refined ones.

Then there was a total deficit, people ate rather monotonously. Meat, fish, oil had to be "gotten". And during perestroika in the late 80s and early 90s, a free market appeared. Foreign products poured into stores, most of which can also be classified as refined and harmful: snacks, chewing gum and sweets, margarine.

A large number of semi-finished products and fast food appeared in the daily menu. And this, of course, has affected both the eating behavior and the health of the population. Moreover, a similar situation has developed in other countries. Yes, by

forecasts experts of the World Federation for Combating Obesity, if you do not change eating behavior, then by 2035 60% of the world's population will be overweight.

At the same time, adherents proper nutrition There are, and there are more and more of them. People are beginning to understand that in many ways health depends on quality food. By data VTsIOM, 87% of Russians try to consciously approach the choice of products, and 40% adhere to proper nutrition. However, it is still difficult for many to get rid of some inherited bad eating habits. And that's why.

What bad eating habits came with us from childhood

Nutritional norms were influenced not only by certain features of historical periods and cultural values. Habits that are formed in childhood also play an important role. For example, when foods or some meals are prohibited or, conversely, encouraged. And also - when the behavior of older family members is taken as the norm and copied subconsciously.

1. candy to soothe

Sweet remains the most popular way to cope with a stressful situation. According to survey, more than half of Russians eat it when they are nervous.

And it all starts in childhood. Instead of helping a child sort out his feelings and teach him to be aware and experience them, parents often distract him with something tasty. And later, in adulthood, it becomes habitual way of compensation stress.

Such experiences are often one of the reasons for emotional eating behavior, when food is a way to escape from negative emotions or their central source. All this can eventually lead to diseases - eating disorders, bulimiawhen a person blames himself for what he has eaten. Or anorexia nervosa, where he restricts food to a minimum because he thinks he weighs too much.

How to get rid of a habit

This pattern of behavior is difficult to change. But still possible. Change begins through the realization that now this is how you compensate for stress. A healthy alternative is to learn techniques to deal with this condition. You can try to eliminate some sources of stress, and take others that you have no control over for granted. An addict psychologist can also help in the fight against this habit.

2. Until you finish your meal, you won't leave the table

Another common form of education for eating behavior, which leads to the fact that the child does not know how to determine feeling of satiety. And in the end, he completes lunch or dinner only when all the food is over.

But through force, what is eaten forms negative associations with food intake. Their degree can be both insignificant and sufficient to become the basis for the development of eating disorders. For example, restrictive type.

He can express yourself in avoiding full meals and limiting calories. And in some cases, the habit can also lead to psychogenic overeating, when the feeling of satiety comes only with a feeling of fullness, fatigue and even drowsiness.

How to get rid of a habit

Ask loved ones to watch you or try to analyze how you consume food: do you eat up everything, even when you are already full? Do you leave food on your plate when you are full, or do you eat everything to the last crumb?

As a rule, such awareness can be enough to begin to control oneself. Although sometimes undereating and throwing away food is really difficult. But you need to do this so that next time you can visually better evaluate the portion.

Try to give yourself less than usual, and after you eat, think about whether you are satisfied. If so, now you know your real portion. If not, then no one canceled the supplement.

And don't forget to drink more water. Quite often, thirst is confused with hunger, so the rule “first drink, and then think about whether you really want to eat” works. Of course, it is not worth replacing good nutrition with water - we are talking only about sufficient fluid intake during the day.

3. First, second, dessert

It was this kind of "equipment" that was mandatory in most Soviet families because of the intensive work that required high efficiency and a large amount of energy. Children spent most of their time on the street and led a rather active lifestyle, and therefore their diet was also rich in dishes.

Today, this concept leads to eating more food than you need. And for one meal, the complex carbohydrates, proteins, fats and simple sugars contained in the dessert simultaneously enter the body.

As a result, the food bolus moves through the intestines much more slowly than necessary. A big sugar content in its composition may serve food for bacteria and provoke their overgrowth in the small intestine. This leads to bloating and increased gas production. Especially often this observed in people with a genetic predisposition to lactase deficiency.

The habit of finishing a meal with sweets founded not only on the psychology of perception, but also on some physiological aspects. This raises average post-meal glucose levels, which the nervous system gets used to primarily. As a result, the usual feeling of satiety occurs only with elevated blood sugar values, which encourages a person to consume sweets and completes a vicious circle.

In adult life, this forms a tendency to overeat and perceive meals as feasts.

How to get rid of a habit

It is important not to allow severe hunger, because in the end, the feeling of satiety will want to “catch up” with dessert. Eat slowly, chew your food thoroughly. Concentrate on food, not on watching TV or video content on your smartphone. Saturation does not occur immediately, but within 15-20 minutes. And therefore the time tea drinking should be moved to 2 hours after the main meal.

4. Dessert as a reward or restriction of sweets as a punishment

Parents love to use this technique, for example, trying to involve children in household chores or studies. Such encouragement leads to the fact that the dessert is perceived as a prize and forms cravings for sweets. As a result, in adolescence, when parental control becomes less, or in adulthood, where it is no longer there, sweets can be consumed in excessive quantities.

How to get rid of a habit

Track attitude towards sweets, honestly answer the question: is this a reward, compensation, or do you just need positive emotions? If you answered “yes” to at least one question, you should look for more rational alternatives that are not related to food.

5. Bread is the head of everything

Numerous revolutions and wars caused a shortage of many foodstuffs, which is why in the war and post-war times bread became one of the most valuable commodities.

Cereals were available almost throughout the country, while other products, such as meat, fish, fruits, were not. In addition, bread is hearty and nutritious, it is convenient to store it, and therefore in many families it has become the basis of the diet.

Some do not perceive a meal without bakery products. So, in Russia, the consumption of these products is 114 kg per capita per year, which exceeds the norm by 19 kg. This can be both a behavioral aspect - the habit of eating first and second courses with bread, and a taste aspect, when there is a need to feel its taste.

How to get rid of a habit

If you can't give it up completely, opt for whole grain options. And try to reduce the number of pieces to 2-3 per day.

The first and main step to getting rid of bad habits is their awareness. Once you understand the true reasons for a certain eating pattern, you will have an objective view of the diet, and food addictions will gradually disappear.