What is FOOD? Food is any substance consumed to provide nutritional support for the body.

It is usually of plant or animal origin, and contains essential nutrients, such as carbohydrates, fats, proteins, vitamins, or minerals. The substance is ingested by an organism and assimilated by the organism's cells in an effort to produce energy, maintain life, or stimulate growth.

What is Food habit? Concisely, food habit refers to the way in which different people select , cook, serve and eat food that are available to them. Some other describes food habit as when someone or something tends to make or eat the same thing a lot because they enjoy it.

Factors those influences Food Habit: Education Food Available Religion Ethnicity Income/ economic status Convenience

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Education: Nutrition education is very important in the life of every human being. Think about what would happen to us if you we not eat the right kinds of food over a long period or if we do not know how to cook our food well to get the necessary nutrients. Nutrition education would help us make many wise decisions about food. For example, what type to eat, when to eat, how many times we would eat a day and what combinations of food provide a healthy diet? Education also gives us consumer information which would help us to buy food wisely from the market place. It also provides us with the relevant skills needed to prepare your food well. In short, education helps us to make informed food choices which will provide the necessary nutrients for a healthy body at a minimum cost. Education helps us to form certain food habits and change others. For example, education can make us decide to eat fruits at every meal because we have learnt about its nutritional benefits. Education can also make us decide not to eat certain foods because of their harmful effect on your body.

Economic Status or Income: Economic status refers to the amount of money we have to spend that is whether we are rich or poor. Our economic status affects our food habits because the types of food we choose would depend on how much money we have. When someone is rich, he can afford very expensive foods, he can eat in restaurants and he can eat as many times as he want in a day. Foods chosen by poor people are meager and monotonous. Even where nutrition knowledge is high economic status still dictates what foods one can eat and how one eats them.

Ethnicity: All ethnic groups have their own food customs. As cultural groups develop over the ages they formed their own living patterns which included food customs. Each group spelt out what its members could or could not eat how the food should be cooked and when it could be eaten

Religion: Food patterns are influenced by religious beliefs. What foods people can eat or cannot eat have been dictated by their religious beliefs. For example, Moslems do not eat pork because Islam forbids them to eat it.

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Availability of foods: The kinds of food available to you usually are the foods you eat. Even though food may be imported from other countries, most people depend on locally grown food products for their basic or staple food. Some foods can grow only in certain types of geographic locations and this determines the foods available in such locations.

Healthy Food Habits Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving one of the foods he/she love. Rather, its about feeling great, having more energy, stabilizing ones mood, and keeping one as healthy as possibleall of which can be achieved by learning some nutrition basics and using them in a way that works for one. One can expand ones range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Benefits of Healthy Food Habits:

Controls Weight: Eating right and exercising regularly can help a person to avoid excess weight gain and maintain a healthy weight. According to the Mayo Clinic, one can obtain benefits of exercise by being active in simple ways throughout the day. For example, walk instead of driving vehicle or take the stairs instead of the elevator. Eating a low-fat diet can also help control weight. When a person start the day with a healthy breakfast, it helps avoid hunger spasms that could send hem/her running to the fast food before lunch, says the American Dietetic Association (ADA). The ADA also recommends incorporating at least five times per day of fruits and vegetables--which are low in calories and high in nutrients-in to a person diet to help with weight control.

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Improves Mood: Doing right by our body pays off for your mind as well. The Mayo Clinic notes that physical activity stimulates brain chemicals that often leave a person feeling both happier and more relaxed. Eating a healthy diet as well as exercising can lead to a better physique, so one may also feel better about his/her appearance, which can boost his/her confidence and selfesteem. The American Council on Exercise reports that the short-term results of exercise include decreased stress and ability to think better. It's not just diet and exercise that lead to improved mood. According to a study published in the American Journal of Health Behavior, another healthy habit that leads to better mental health is making social connections. Whether it's volunteering, joining a club, or attending a movie, communal activities help improve mood and mental functioning by keeping the mind active and serotonin levels balanced, says the American Academy of Family Physicians.

Combats Diseases: Healthy habits can help prevent certain health conditions--such as heart disease, stroke, and high blood pressure--by boosting high-density lipoprotein (HDL), or "good," cholesterol and decreasing unhealthy triglycerides. This combination keeps our blood flowing smoothly, decreasing our risk of cardiovascular diseases. The Mayo Clinic says that regular physical activity and proper diet can help you prevent or manage a wide range of other health problems, including metabolic syndrome, diabetes, depression, certain types of cancer, and arthritis.

Boosts Energy: We've all experienced the energy drop that comes from eating foods high in sugar and saturated fats. When we eat a balanced diet including whole grains, lean meats, lowfat dairy products, and fruits and vegetables, our body has the fuel that it needs to manage our energy level.

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Healthy eating: Set up for success To set one up for success, he/she should think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If one approaches the changes gradually and with commitment, he/she will have a healthy diet sooner than he thinks. Simplify: Instead of being overly concerned with counting calories or measuring portion sizes, a person should think of his diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. One should focus on finding foods he loves and easy recipes that incorporate a few fresh ingredients. Gradually, his diet will become healthier and more delicious. One should start slow and make changes to his eating habits over time: one trying to make his diet healthy overnight isnt realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to diet once a day or switching from butter to olive oil when cooking. As ones small changes become habit, he can continue to add more healthy choices to your diet.

Every change he/she makes to improve his/her diet matters: A person doesnt have to be perfect and he/she doesnt have to completely eliminate foods he/she enjoy having a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. A person should think of water and exercise as food groups in his/her diet.

Water: Water helps flush our systems of waste products and toxins, yet many people go through life dehydratedcausing tiredness, low energy, and headaches. Its common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. Exercise: One should find something active that he/she likes to do and add it to his/her day, just like he/she would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

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Healthy eating:

Moderation is the key People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. The goal of healthy eating is to develop a diet that a person can maintain for life, not just a few weeks or months, or until he/she has hit his/her ideal weight. So one should try to think of moderation in terms of balance. Despite what certain fad diets would have he/she believes, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods one loves. Eating bacon for breakfast once a week, for example, could be considered moderation if a person follows it with a healthy lunch and dinnerbut not if he/she follows it with a box of donuts and a sausage pizza. One should try not to think of certain foods as off-limits. When a person bans certain foods or food groups, it is natural to want those foods more, and then feel like a failure if he/she gives in to temptation. If a person is drawn towards sweet, salty, or unhealthy foods, he/she should start by reducing portion sizes and not eating them as often. Later he/she may find himself/herself craving them less or thinking of them as only occasional indulgences.

It's not just what one eats, its how he/she eats Healthy eating is about more than the food on ones plateit is also about how he/she thinks about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. Eating with others whenever possible. Eating with other people has numerous social and emotional benefitsparticularly for childrenand allows a person to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating. Taking time to chew food and enjoy mealtimes. Chewing food slowly, savoring every bite is good for heath. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating. Listening to our body. One should ask himself/herself if he/she is really hungry, or have a glass of water to see if he/she is thirsty instead of hungry. During a meal, one should stop eating before he/she feels

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full. It actually takes a few minutes for our brain to tell your body that it has had enough food, so eat slowly. Eating breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart our metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps our energy up and our metabolism going. Avoid eating at night. We should try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustmenteating only when a person is most active and giving his/her digestive system a long break each daymay help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Fill up on colorful fruits and vegetables Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Eating more healthy carbs and whole grains A person should choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in photochemical and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Healthy eating: Enjoying healthy fats & avoids unhealthy fats Good sources of healthy fat are needed to nourish our brain, heart, and cells, as well as our hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet: Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

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Reduce or eliminate from your diet: Saturated fats, found primarily in animal sources including red meat and whole milk dairy products. Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Putting protein in perspective Protein gives us the energy to get up and goand keep going. Protein in food is broken down into the 20 amino acids that are the bodys basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Adding calcium for strong bones Calcium is one of the key nutrients that our body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. We and our bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete our bodys calcium stores, and getting our daily dose of magnesium and vitamins D and Knutrients that help calcium do its job. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. A person should try to get as much of your daily calcium needs from food as possible and use only low-dose calcium supplements to make up any shortfall.

Limit sugar and salt If a person succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, he/she may find himself/herself naturally cutting back on foods that can get in the way of your healthy dietsugar and salt. Sugar Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often we may not even be aware of the amount of sugar were consuming each day. Large amounts of added sugar can be

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hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips: Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit

Salt Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. One should try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt. Avoiding processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit. We should be careful when eating out. Most restaurant and fast food meals are loaded with sodium. Some offer lower-sodium choices or you can ask for your meal to be made without salt. Most gravy and sauces are loaded with salt, so ask for it to be served on the side.

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Food Habits of Bangladeshi People:

The deltaic plains of Bangladesh have been famous for rice production which has been the chief occupation of its people since the Neolithic age. Rice, therefore, figures prominently in the food habits of the people. It is their staple food. The Bangladeshis eat rice, not just a small quantity to go with vegetable and meat, but a lot. They eat rice every day and at every meal. At day-break, a farmer or a laborer starts his long day with a breakfast of 'panta', plain boiled rice soaked overnight in water and slightly fermented. This watery rice mixed with salt and chilly, either green or fried dry ones, makes a rather filling breakfast for the poor to start their heavy toil. But this is not just the only sort of breakfast. `Moon' or 'huroom' (puffed rice) or 'cheera' (flattened rice), or 'khoi' (popped rice) are other items of a traditional breakfast in most Bengalee homes in the rural areas. These are taken with milk or yogurt and seasonal fruits like mango, banana or jackfruit. It is also taken with `gur', a crude form of country sugar. During the harvesting season breakfast consists of a great variety of `pithas' (rice cakes) of different sizes and shapes, salted or sugary, fried or boiled. During weddings the bridegroom is given 'nakhsi pithas'carved and decorated rice cakes, which are a real treat. During the main meals at homes of the more affluent, a number of dishes, not less than five, are served. Hence Bangladesh is called 'pancho banjoner desh' (the land of five dishes). In a `bhoj' or a formal feast elaborate dishes are served. A `bhorta' is prepared with vegetable or cereals or fish, fresh or dry. These are first boiled, baked or cooked and then meshed. Added with salt, spices and herbs this is a real delicacy. `Bhaji' is sauted or fried vegetable, `dopeaji' is cooked with plenty of chopped onion, spices and other ingredients. Cooked in low heat and for long this could be a dish of fish or meat. `Jhol' is typical and an exclusive dish of Bangladesh. It is a vegetable and fish curry with a lot of thin gravy in it, usually very hot with chilies. `Dal' or the lentil soup is taken with rice and nearly always at the far end of the meal. `Tauk', a watery soup of vegetable and sour fruits, is sometimes a substitute for dal, the sour component being green mango, tamarind, or tomato, depending on what is available in the season. Meat is not a common everyday food in the rural areas owing partly to age long habit and partly to stringent economic conditions. On a festive occasion, particularly in the urban areas, one may find dishes other than the ones mentioned here. Such a festive dinner has `borhani', a spicy yoghurt drink to start with followed almost immediately by `biryani' (fine rice and mutton or poultry cooked in `ghee' or clarified butter). Chicken roast or mutton rezala is served with it, roast being a spicy braised dish and rezala, a meat preparation, with a lot of whole green chilly added to an otherwise mild dish. Salad of cucumber, tomato and onion is made to go with the main dishes. The dessert on such an occasion is `zarda' (saffron-colored sweetened boiled rice) or 'firm/ payesh', varieties of rice puddings.

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There are other foods in rural Bangladesh. Water lily seeds, also known as makna, are eaten raw or at times fried or popped. 'Misti aloo' (sweet potato) is eaten in the lean season as a substitute for rice. Between two harvests jackfruit too comes in handy if there is a scarcity of rice. It is difficult to deny a Bangladeshi his bowl of rice, so ingrained is the habit. But new food habits are being acquired for sheer survival. Wheat has taken on and is quite common in the country. Cassava has been experimented with limited success.

Food Varieties : Food varieties in Bangladesh are limited: rice, wheat, fish, meat, vegetable, fruit, eggs and milk are the most obvious ones with rice claiming a large share of the daily intake. Rice is usually boiled and eaten with curry. Occasionally rice is fried in ghee or mixed with lentils making a delicious gruel called `khichri' that goes well with meat. Rice has other uses too; it may be grounded and made into fine flour and this could be the ingredient for rice cakes or pithas. Rice mixed with milk and sugar could make payesh or pudding. Wheat is another variety that is fast carving out its own place as a staple item. Nearly two decades ago when wheat was seriously tried, people showed disliking but in the average Bengalee home today it is a common item for breakfast. As flat bread or leaves of puffed bread, or flat bread fried in oil, wheat is fast becoming important. It has become an important second crop during the dry season. Wheat is gaining popularity among the poor on purely economic grounds. It is simple and economical to make dough with and baked on the back of an earthen pot the poor man's dinner is ready. Fish is a major food item. 'Mache Bhate Bengalee' (Bengalees fed and nourished by fish and rice) so goes the popular saying which has become almost proverbial. But the yearly inland catch is not enough. While inland fisheries have scope for improvement, marine fisheries have vast potentialities within its territorial waters. A few varieties of sea fish like the pomfret, vetki and sole are very popular. Fish figures very prominently in the Bengalee cuisine. It is generally eaten cooked as curry or fried with spices. A substantial quantity of fish is dried and preserved every year. Only a real connoisseur of dry fish knows what a dry fish bhorta or salted hilsa curry or 'sidhal' (sealed in earthen vessels and preserved underground) paste with a lot of chilly means to the taste. Vegetable, a large variety of which is taken to add taste to the bowl of rice, is yet to be able to lessen the role of rice in Bengalee food habits. Green plants are popular, boiled or fried in oil with green chillies. Potato cultivation has increased, partly owing to increased domestic consumption and partly due to the increased cold storage facilities. But potato is not yet deemed as a substitute for rice. Gourd, eggplant, beans, reddish are common vegetable in the rural areas while varieties like cauliflower, cabbage, tomato, carrots are popular in urban areas.

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Fruits as a food variety have immense potentials for development. Various kinds of tropical fruits, including oranges in winter in limited areas, are grown in Bangladesh. The appeal of jackfruit is universal

though the sticky substance melt in peeling may seem formidable to a foreigner. The j jackfruit is grown in abundance and the poor welcome it as substitute for rice during the lean season. Eating Rajshahi mango is a real tasty and sophisticated experience. There are a number of varieties each having an exotic name differing in taste, varying in texture and sweetness and even in flavor. The litchis of Rajshahi are juicy and colorful, pleasing both to eye and the tongue. Pineapple is another treat. Lots of them are grown on the hill terraces of the Chittagong Hill Tracts and Sylhet as well as on the plains. The Srimongal variety known as calendar is the best. Bangladesh grows other fruits too-guava, plums, melons and banana, to name only a few. Meat produced in Bangladesh is not enough to meet its domestic demands. The number of cattle is not so small, but these are mostly animals, not specially reared for quality meat. The condition of poultry is improving. Milk is scarce but users of milk products in Bangladesh have evolved a technology exclusive to themselves. The `chhana' (curdled milk) is unique. The names of different kinds of sweetmeat are exotic and evocative of the experience itself. Try a `pranhara' (heart winner) or a lady Kenny (named after Lady Kenning, wife of the British Governor of Bengal) or a `rashmalai' and you will know what it means to the taste. Lentils, the poor man's protein, are grown in Bangladesh but only in the dry season. Different kinds of lentils are grown but the use of `masur' is universal. A bowl of rice and a little dal is what satisfies the poor. `Dhaka kabab' and `bakerkhani' are metropolitan Dhaka's specialty. The kabab was introduced by the Mughals. Kabab is made of chunks of meat skewered on an iron spike. Then a charcoal fire is lit and the spike is slowly turned from time to time. This is the basic principle for preparing kabab. Dhaka kabab differs from the others in that it is drier and can be eaten even after a few days. Bakerkhani is dry flat bread baked in `tondur', charcoal peat. Bakerkhani and Dhaka kabab were the field-ration of the Bengal cavalry of the Mughal era. For sweet dish or dessert, generally `roshogolla', `doi' (yoghurt) or `mishtanna' (rice pudding) are served. `Doodhbhat' (milk and rice) is very common as the last item of a meal. This is eaten with seasonal fruit like mango or banana or just with gur (raw sugar or molasses). Sweetmeat is served to a guest any time of the day or night. It also accompanies a messenger who would carry a piece of good news to a relative or a man of importance. The word `swandwesh' means good news. Swandwesh pitha, also known as poa pitha or taler pitha, is prepared from a mixture of rice flour, gur and water and fried in mustard oil. This pitha or cake remains fresh for a few days even in the hot climate. It goes with the messenger in earthen pot along with the swandwesh, a common practice in rural Bangladesh. Other pithas or cakes are `chitwa', a mixture of rice, flour and water cooked dry in a earthen pan or especially designed clay pans. It is eaten with biryani of duck on off-the-bone chicken or meat.

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Chitwa is also soaked for a day or two in evaporated milk. `Pati shapta' is a variety of rolled pancakes with `kheer' filling. Kheer is the milk thickened through continuous boiling. Kheer is also eaten as a sweet dish with rice. There are many kinds of pithas. These are generally baked, fried, steamed, sundried or cooked.

Food Habit Recommended for a nation:

The National Advisory Committee on Nutrition (NACNE) issued a report of recommendations that the nation should follow: Eat less fatty food, especially fats high in saturated fatty acid, such as butter and lard. Cut down on the amount of sugar we consume, from foods, such as sweets, to fizzy drinks. Eat more cereal foods such as bread and pasta. Increase the amount of dietary fiber eaten, found in cereals, fruits and vegetables. Eat less salt-cut down on salty snacks, for example. Drink less alcohol, found in beer, spirits and wine. Use polyunsaturated margarine and oil instead of butter, suet and lard.

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Unhealthy Food Habits: Unhealthy eating refers to eating the food which has very little or no nutritional value. Foods are said to be unhealthy if they provide empty calories, does damage to the body in some ways, do not give enough fiber and take nutrients from the body and leave one nutritionally deficient than before. Some of the unhealthy foods to avoid are canned soup, fatty foods, hydrogenated fats and sodas.

Skipping Breakfast

Breakfast is believed to be the most important meal of the day, but many people still seem to make a habit out of skipping it. When someone has to rush for work in the mornings or get his/her kids ready for school, it's easy to neglect breakfast. Doing so not only drains of energy, but also makes it more likely that he/she will have snack throughout the day. Skipping breakfast also disrupts metabolism, causing to burn fewer calories. So, if someone is trying to lose weight, skipping breakfast is not a good idea. A bowl of oatmeal, fruit or a healthy cereal can get your day off to a good start. Food Binging

Binging or eating large amounts of food in one sitting is another unhealthy eating habit that you should avoid. One with binging habit should try to train himself/herself to eat several small meals in a day so you can avoid binging. Emotional Eating

Emotional eating, or stress eating, is another common unhealthy habit that we should avoid. This occurs when we are driven by certain emotions to eat even though we're not hungry. Perhaps one munches on candy bars when he/she is stressed about a deadline at work. Eating during Other Activities

If we eat while watching TV, while working, while reading or even while cooking then we are also developing an unhealthy eating behavior. When we eat while doing other activities, we become unable to measure how much we eat. As a result, we tend to overeat without knowing it. Eating Late at Night

Having an occasional late night snack is fine, but if a person can't go to bed without having a plate of cookies or a slice of pie first, then one could be setting himself up for weight gain. Eating too close to bedtime will also give a person sleeping difficulty since his/her body will be busy digesting food.

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Starving

Contrary to what people may think, the body's first reaction to starvation is weight gain via the storage of fat. But when someone doesn't eat for long periods of time, his/her body becomes pretty upset that he/she has been depriving it of food, so when he/she finally do eat again, his/her body thinks it needs to store these calories as fat because it doesn't know when the chance to eat will come again. And then, the fat remains with his/her.

Eating too fast

Hovering in food at warp speed will not only make a person look like he/she just walked out of the Neolithic ages, it also encourages weight gain. It takes about 20 minutes from the time he/she begin eating for satiety signals to reach his/her brain, so if he/she wolfs down his/her meal in 5.6 minutes, his/her brain won't get the chance to tell his/her body that it's full, making him/her overeat and filling his/her body with more food and calories than he/she needs.

Not drinking enough water

It's no secret that water is necessary for the optimal functioning of all life forms, humans included. What's surprising is that not drinking adequate amounts of water throughout the day can actually slow down our metabolism, making weight gain a likely possibility, since water is necessary for all metabolic functions, including calorie burning.

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COMMON CAUSES OF UNHEALTHY FOOD HABITS: Unhealthy food habits develop over time. Generally, if a child does not have a healthy example to model themselves after, poor habits develop. There are many causes of unhealthy eating. Some examples of circumstances that may lead to unhealthy habits include: Dysfunctional family situation, such as divorce, single parent, or foster care. Family not eating meals together Poor eating habits modeled by parents/caretakers Lack of knowledge about what is healthy to eat Busy schedule Extreme amounts of traveling Lack of desire to eat healthy Poverty Depression and other emotional extremes

Diseases Caused by Eating Too Much Unhealthy Food:

Atherosclerosis

Meat- and fish-based entrees, as well as side orders such as fried onion rings and French fries, contain large amounts of cholesterol or saturated fat, substances that threaten your arterial health. The more you consume, the greater the buildup in your arteries. This narrows the space where blood flows, reducing the amount of oxygen that reaches your cells. Damage to the artery walls can create bleeding and dangerous blood clots. This condition, called atherosclerosis, or clogged arteries, can cause heart attacks and strokes.

Hypertension

Hypertension, or high-blood pressure, is directly linked to excessive sodium intake. Many fast foods are loaded with the sodium that comes from salt used in seasoning. Burgers, tacos, French fries and even hot fruit pies have high sodium contents. Some, such as fried shrimp, have nearly 100 percent of the daily limit suggested by the American Heart Association. Hypertension increases the progression of atherosclerosis and raises your risk of developing heart disease.

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Type 2 Diabetes

Although no one knows if fast foods themselves cause diabetes, health problems related to fast foods can increase your likelihood of getting the disease. Overweight, obesity, high-blood pressure and elevated blood-sugar levels have all been linked to type 2 diabetes. According to a 2005 medical study published in "The Lancet," eating fast-food meals more than twice per week can cause an average 10pound weight increase in young adults over time. Carrying that much extra weight raises your risk of developing insulin resistance and type 2 diabetes.

Cancer

Again, fast foods themselves may not cause cancer, but they can cause conditions such as weight gain that precipitate cancer. Menus that emphasize fat and sugar at the expense of fiber and other beneficial nutrients have the poor-nutrition building blocks for cancer. The Office of the Surgeon General associates overweight and obesity with colon, kidney, gall bladder and other forms of cancer.

Obesity

In most people obesity is caused by eating too much and moving too little. If you consume high amounts of energy from your diet but do not burn off the energy through exercise and physical activity, the surplus energy will be turned into fat. The energy value of food is measured in units called kilojoules. To maintain a healthy weight it is important to balance how many kilojoules you take in (from food and drink) with how many kilojoules you burn off. How many kilojoules you need each day depends on your age, gender, body size and activity levels. An Accredited Practising Dietitian can help you work this out.

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Lifestyle choices Obesity does not just happen overnight, it develops gradually from poor diet and lifestyle choices. For example, unhealthy food choices could be: eating processed or fast food high in fat not eating fruit, vegetables and unrefined carbohydrates, such as wholemeal bread and brown rice drinking too much alcohol - alcohol contains a lot of calories, and heavy drinkers are often overweight eating out a lot you may have a starter or dessert in a restaurant, and the food can be higher in fat and sugar eating larger portions than you need - you may be encouraged to eat too much if your friends or relatives are also eating large portions comfort eating if you feel depressed or have low self-esteem you may comfort eat to make yourself feel better. Unhealthy eating habits tend to run in families, as you can learn bad eating habits from your parents.

Childhood obesity can be a strong indicator of weight-related health problems in later life, showing that learned unhealthy lifestyle choices continue into adulthood.

Lack of exercise and physical activity Lack of exercise and physical activity is another important factor related to obesity. Many people have jobs that involve sitting at a desk most of the day. They also rely on their cars rather than walking, or cycling.

When they relax, people tend to watch TV, browse the internet or play computer games, and rarely take regular exercise.

If you are not active enough, you do not use the energy provided by the food you eat, and the extra kilojoules are stored as fat instead.

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Adults are recommended to do at least 30 minutes of moderate-intensity activity (for example, cycling or fast walking) on most days of the week. This will help you maintain a helthy weight. If you are overweight or obese and trying to lose weight, you may need to do more exercise in some cases up to an hour on most days of the week may be recommended.

Genetics Some people claim there is no point in losing weight because 'it runs in my family' or 'it is in my genes'. While there are some rare genetic conditions that can cause obesity, such as Prader-Willi syndrome, there is no reason why most people cannot lose weight. It may be true that certain genetic traits inherited from your parents, such as taking longer to burn up kilojoules (having a slow metabolism) or having a large appetite, can make losing weight more difficult. However, it certainly does not make it impossible. Many cases where obesity runs in families may be due to environmental factors such as poor eating habits learned during childhood.

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Food safety

Food safety is a scientific discipline describing handling, preparation, and storage of food in ways that prevent food borne illness. This includes a number of routines that should be followed to avoid potentially severe health hazards. The tracks within this line of thought are safety between industry and the market and then between the market and the consumer. In considering industry to market practices, food safety considerations include the origins of food including the practices relating to food labeling, food hygiene, food additives and pesticide residues, as well as policies on biotechnology and food and guidelines for the management of governmental import and export inspection and certification systems for foods. In considering market to consumer practices, the usual thought is that food ought to be safe in the market and the concern is safe delivery and preparation of the food for the consumer.

Food can transmit disease from person to person as well as serve as a growth medium for bacteria that can cause food poisoning. In developed countries there are intricate standards for food preparation, whereas in lesser developed countries the main issue is simply the availability of adequate safe water, which is usually a critical item. In theory, food poisoning is 100% preventable. The five key principles of food hygiene, according to WHO, are: Prevent contaminating food with pathogens spreading from people, pets, and pests. Separate raw and cooked foods to prevent contaminating the cooked foods. Cook foods for the appropriate length of time and at the appropriate temperature to kill pathogens. Store food at the proper temperature. Do use safe water and cooked materials.

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Ensuring Food Safety: It is very important for consumers to realize that protecting his family against foodborne illnesses begins not at home, but at the supermarket, grocery store, or any other place where he buy food that he plan to store and serve. According to the CDC, foodborne ailments cause about 325,000 hospitalizations and 5,200 deaths nationwide each year. So, here are some simple things that a consumer can do while he is shopping for food to safeguard he and his family: Checking for cleanliness

One should buy from a retailer who follows proper food handling practices. This helps assure that the food is safe. Keeping certain foods separated

Separate raw meat, poultry, and seafood from other foods in ones grocery shopping cart. Consumer should place these foods in plastic bags to prevent their juices from dripping on other foods. It is also best to separate these foods from other foods at checkout and in your grocery bags. Inspecting cans and jars

Consumer shouldnt buy food in cans that are bulging or dented. Also, he neednt to buy food in jars that are cracked or have loose or bulging lids. A bulging can or jar lid may mean the food was underprocessed and is contaminated. Inspecting frozen food packaging

A consumer shouldn't buy frozen food if the package is damaged. Packages should not be open, torn or crushed on the edges. Also, he should avoid packages that are above the frost line in the store's freezer. If the package cover is transparent, he should look for signs of frost or ice crystals. This could mean that the food in the package has either been stored for a long time or thawed and refrozen. Selecting frozen foods and perishables last

Meat, fish, poultry and eggs should be the last items placed in a consumers shopping cart. He should always put these products in separate plastic bags so that drippings don't contaminate other foods. Choosing fresh eggs carefully

Before putting eggs in own cart, the consumer should open the carton and he should make sure that the eggs are clean and none is cracked. Buy only refrigerated eggs and follow the "Safe Handling Instructions" on the carton. Page

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Being mindful of time and temperature

It's important to refrigerate perishable products as soon as possible after grocery shopping. Food safety experts stress the "2-hour rule"because harmful bacteria can multiply in the "danger zone" (between 40 and 140 F), perishable foods should not be left at room temperature longer than 2 hours. Modify that rule to 1 hour when temperatures are above 90 F, as they often are in cars that have been parked in the sun.

Food safety situation in Bangladesh WHAT IS OUR CONCERN FOOD ADULTERATION NATURALLY OCCURING TOXINS PESTICIDE RESIDUES MYCOTOXINS MICROBIOLOGICAL CONTAMINATION VETERINARY DRUG RESIDUES HEAVY METALS

Burden on public health in Bangladesh Diarrhoea 3 Million cases reported Responsible for 15% of mortality in children under 5years (2011) Long term health effects Renal failure Liver damage Cancer Large scale adulteration 40-60% food samples found adulterated in Dhaka(IPH) Extent and severity of food Borne illnesses unknown

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Adulteration: A serious public health problem of Bangladesh

Adulteration of food with toxic chemicals harmful to health has reached an epidemic proportion in Bangladesh. The newspapers have dubbed it as the silent killer. It is very difficult to find a sector of food industry which is free of adulteration. From raw vegetable and fruits to milk and milk products to fish, meat and processed foodevery food item is contaminated. Almost every day in the news papers, newer and newer methods of adulterating newer and newer types of foods are reported. Carbide, formalin, textile colours, artificial sweeteners, DDT, urea etc. are used rampantly for this purpose. Contamination of foods with toxic chemicals pose a serious threat to public health, especially in a country like Bangladesh where due to poor health literacy, level of awareness is very low. Immediate effect of ingestion of such foods may be severe forms of diarrhoea (food poisoning), threatening life. In the long run, these chemicals in food adversely affect vital organs such as the liver and kidney resulting in organ failure and/or cancer and thus, untimely loss of life. There is no database in the country for these, but the recent surge in liver and kidney failure patients in the hospitals is indicative of the deteriorating situation. Ironically, people from all walks of life is aware of the hazards of taking foods adulterated with toxic chemicals, but this knowledge is not translated into practice. In a recent study, it has been found that though people are aware about the health hazards, they are nevertheless buying and consuming these adulterated foods. Several explanations are made for this paradox; absence or unavailability of non-adulterated food, failure of the regulatory agency to test and screen out adulterated food, adulterated foods are attractive in appearance and costs less, cultural factors and food habits etc.

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Food Safety Governance in Bangladesh:

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Recommendation for Healthy Eating

General guidelines that apply to everyone and are important for good health: Know your healthy body weight range, and eat and live to maintain (or achieve) it. Combine healthy eating with physical activity. Use the dietary guidelines, including recommendations for alcohol consumption, as an outline to help steer you toward the right foods and day-to-day proportions of foods. Drink a significant amount of water (up to 2 quarts) per day. Pay attention to when, why, and where you eat. When you start to notice unhealthy patterns, you will be better able to change them. Know your healthy body weight Chart showing healthy BMI range

Because there is such strong evidence linking obesity to many chronic or acute diseases, the World Health Organization recommend that you aim for a healthy body weight with a body mass index (BMI) between 18.5 and 25. BMI indicates an individual's weight status in relation to height, and it helps give a sense of a healthy ratio between the two. It doesn't apply to children, the elderly, or the very athletic.

Combine healthy eating with exercise Studies show that diet alone is not as effective in achieving a healthy body weight as diet combined with exercise. Physical activity has many other health benefits as well. See the Fitness and Exercise section for recommendations on how to be physically active each day. Even relatively small weight loss can make a difference in health by reducing blood pressure and improving glucose tolerance and blood lipids.

Follow dietary guidelines Whether you are working to lose or maintain weight, you should make healthy food choices following the Dietary Guidelines. These guidelines will improve your health, help you meet your nutrient requirements, and reduce your risk of chronic disease.

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The dietary guidelines recommend that you get the most nutrition out of the calories you eat. There ARE a helpful number of calories for you to use to gauge your food choices each day. Calculate your calorie needs.

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Drink water It is a common recommendation to drink 8 to 10 glasses of water a day to help your body's biological processes, especially carrying nutrients to cells and eliminating wastes.

The Institute of Medicine (IOM) advises men to consume roughly 3.7 liters (about 16 cups) of water a day and women to consume 2.7 liters (about 12 cups) of water a day. Eighty percent of this should come from drinking water and other beverages, (but not soda, coffee, or alcohol). The remaining 20% should come from foodsespecially fruits and vegetables, which are 70% to 95% water.

Your water needs depend on many factors, including your health, how active you are, and where you live. It's generally not a good idea to use thirst alone as a guide for when to drink. By the time you become thirsty, you may already be slightly dehydrated. It is especially important for older adults to drink water before becoming thirsty, because your thirst sense is diminished as you get older.

Pay attention to your eating patterns How, when, and where do you eat? You may often eat meals while doing something else: driving, talking on the phone, watching television, or reading. In short, you may pay little attention to your food. As a result: You may not always fully taste and enjoy your food. You may eat more than you need. You may sometimes suffer from indigestion or other gastrointestinal symptoms. Learn about why being mindful while eating matters.

Eat with others Apart from the biological effects of eating on the run, there are social, psychological, and spiritual effects. Fast-food habits can deny you the benefits gained from preparing foods with mindfulness, appreciation, and care, and eating with others in a relaxing atmosphere.

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Research demonstrates that the social component to eating is critically important to health outcomes and wellbeing. A 2011 study showed that children and adolescents who eat meals with their family 3 or more times each week increase their likelihood of developing healthy eating habits and maintaining a

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normal weight. Another study by a team at the University of Minnesota found that family mealtimes also decreased risk for substance abuse, sexual intercourse, depression, eating disorders, and poor academic performance among adolescents. It stands to reason that eating with others you care about is beneficial to everyone.

Conclusion Eating a healthy, balanced diet provides nutrients to your body. These nutrients give you energy and keep your heart beating, your brain active, and your muscles working. Nutrients also help build and strengthen bones, muscles, and tendons and also regulate body processes, such as blood pressure. Good nutrition can lower your risk of developing a range of chronic diseases. For example, eating more fruit and vegetables can help lower blood pressure and may lower your risk of certain types of cancer (such as colorectal, breast, lung and prostate cancer). Eating less saturated fat may also lower your risk of heart disease. Healthy eating can also help people that already have some types of disease or illness such as diabetes, high cholesterol and blood pressure. And, of course, improving your eating habits will contribute to you achieving and maintaining a healthy weight. Try to achieve a balance with the foods you eat and include lots of variety and remember, all things in moderation.

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