because the eating habits of the modern Thai people are changing, especially lately Covid-19 Many surveys have found that the crisis has greatly affected the unbalanced diet of Thai people. As food fluctuations become one of the top 10 health trends for Thai people in 2022 that must be monitored, the Office of Health Promotion Fund (ThaiHealth) has continued to expand the ThaiHealth Watch 2022 event by attracting health gurus to adjust their attitudes about Eat for Thai people in the discussion ThaiHealth Watch 2022 The Series on the topic “Eating is a big deal. How to eat, not lack, not over”
“Fat” gifts that come with prosperity
Dr. Pairote Saonuam, MD. Assistant fund manager, Thai Health Promotion Foundation, said that unbalanced consumption, excess or shortage, has resulted in a change in the way of life and consumption behavior of Thai people. especially in the new era in a more prosperous society make us consume more But we are getting less food that is beneficial to health.
“We eat foods that are high in fat, high in sodium, as well as sugar, but in terms of fruits and vegetables, the opposite is true. But the data shows that Thai people eat only 20% of the recommended amount of vegetables and fruits. which although the current trend is improving but still not enough“
According to the population health behavior data in 2021 by the National Statistical Office surveying 84,000 households nationwide, it was found that The behavior of Thai people who eat regularly or frequency 3-7 days a week is 42% high-fat food, 39% processed food, and 34% non-alcoholic bottled sugary beverages reflect the lack of food security in Thailand. They are also at risk of long-term non-communicable diseases or NCDs.
“School-age children are at risk. called since birth We have a problem with the new generation of children who are breastfed with only 17-25%, even though breast milk contains beneficial nutrients. The consumption behavior of Thai children eat sweet. It became more and more salty to the point of being obese. and no physical activity When they grow up, they become obese adults. and face various diseases, especially NCDs“
Dr. Pairot said that in the past Thai House of Representatives tryEncourage Thai people to eat vegetables and fruits using the 211 formula, divided into two parts of vegetables. a portion of rice and one portion of meat Because this formula will find enough energy to live all day. and enough nutrients
Stop consuming excessively.
Waewta Ek Naea The nutritionist and consultant of the 400g Good Vegetables and Fruits Project emphasized that eating good food doesn’t have to be expensive. but choose right
She, for example, is a high protein food. Omega is suitable for people of all ages. and can be purchased at an affordable price Especially children who need nutritional value to enhance the development of meat protein.
“Children’s food comes from the hands of their parents. Breakfast is the most important, choose good protein. The cheapest and best nutrient is eggs. It is recommended to consume eggs a day, whole grains, and a glass of milk is not enough for him for breakfast. Lunch should be supplemented with unsweetened fruits and vegetables. Students must drink milk regularly.“
Waewta admits that nowadays most of us are trapped by marketing gimmicks. Causing to accidentally eat more than necessary
“In a fast food restaurant, you want to walk in and buy fried chicken for your child. because I hope to get protein from meat but may encounter promotions such as adding a little more money to get french fries and soft drinks These things parents have to be hard-hearted.“
hidden sweet drink
As for the working age, it’s light. Waewta tells of a survey that workers like different types of brewed beverages. which is considered to be extremely detrimental to health
“Normally, people can consume fish sauce should not exceed 1 teaspoon per meal. and sugar should not exceed 2 teaspoons per meal or 6 teaspoons per day, but drinks like bubble tea Some brands can be very sweet. Or have up to 12 teaspoons of sugar, which is quite the limit.“
ready to say Nowadays, Thai people consume more processed food. eat less fruits and vegetables This raises the risk of exposure to chemicals such as nitrates, nitrites, or food-extending agents. including lack of vitamins and minerals
“processed meat may cause cancer Especially the elderly in our family like to eat processed meat very much, such as Chinese sausage, shredded pork, sausages, Vietnamese pork, and bacon because they are soft and easy to chew. Moreover, the taste buds of the elderly are not like young people. The taste is very salty and sweet, they won’t recognize it. What to watch out for is High consumption increases the risk of Alzheimer’s. or 3rd diabetic, it is recommended that you should not consume more than once a week,” said Waewtaa.
A diet for all ages that can prevent disease is to eat “fresh fruits and vegetables” and the elderly should eat one egg a day. Because it contains polyline that helps nourish the brain. along with eating vegetables and cod liver oil It is recommended to consume about two to three servings of fish per week on a regular basis.
“When consuming processed meats, eat them along with fruits and vegetables that contain vitamin C. Children should eat foods rich in omega 3 to build brain cells. Working adults should consume foods that prevent cardiovascular disease. Choose a soft drink When eating rice topped with curry with two types of rice Should order one vegetable Dinner, we don’t do much activity, should focus on meat and vegetables only. And the elderly should focus on foods that prevent Alzheimer’s. who still need more protein than young people because it enhances immunity such as eggs‘ said the eyes.
What do you do when your child doesn’t eat vegetables?
Naphat Noppasak Or Mae Um, the owner of the Aum Napat page, agrees that parents play an important role in creating eating habits, saying that they were a mother who had no knowledge of nutrition at all. But I started to pay attention when I had a child. because he wants his children to eat nutritious food Therefore began to turn to consume more vegetables and foods that are useful. to be an example for children
“Our house will focus on fresh food. Try not to let him eat repeatedly. At first he was against eating vegetables. But we will have techniques such as telling him that this vegetable makes my hair beautiful. Eat vegetables and have beautiful eyes. This is a great motivator. which we try to cook a variety of food Modify to what he likes. Now that we have the Internet, we can find good food information. Or try a new menu for him. We may start by making the vegetables as detailed as possible. At home, the menus are finely chopped. We secretly add vegetables to them. The things that we do often are poached eggs, omelettes, and clear soups.The monk gave a tip.
How to count calories to be happy
“During the covid 19, I tried to cook for myself. Even after the covid-19, I tried to cook for myself. because we feel that we are in control.”
Chaiyaphon Julian Poupart Clean actor talks about coping techniques during the COVID-19 crisis that even during COVID-19 causing deliveries to come in But he chose to cook mostly himself.
“After two years, I’ve lost 4 kg. People are confused as to why I didn’t go to the gym to work out. But running at home, eating well, eating nutritious food. For example, when going to the shooting set in the morning, I will drink vegetable juice. I carry my own lunch box with rice. In fact, healthy food doesn’t have to be expensive. Some people say that a healthy diet requires salmon. But I think fresh food is the best. For example, fish in Thailand is much fresher, I think.”
He also described his own turning point. During his childhood, he did not eat vegetables at all. But today he insists that “I can’t live without vegetables for a meal”, which is the main inspiration is “people close to me”
“Actually, part of us learned about nutrition. But still not interested. When I have a boyfriend, he is the one who started persuading us to eat. By tricking us to start eating broccoli. I only asked for one piece, I remember. At that time, we ate one piece but dunked it all in ketchup. As we continue to eat, we get used to it and then start eating more vegetables until later that we can’t live without it. Nowadays, I eat a lot of vegetables that my friends from school are shocked. Later, I have turned to vegetarian too,” Chaiyaphon tells us about the beginning. before moving to becoming a clean eater today
“When I started eating clean I admit that it’s stressful. What are you going to eat? It’s measured in grams. The feeling at that time wasn’t really happy, I knew we were against it. The latter is therefore re-adjusted, more flexible, more middle-of-the-road. That is, you don’t force yourself that much. I’ll leave it there in one day to eat whatever you want. We eat fully, but the next meal will not eat. As for calculating, it might be difficult. But we don’t need to count precisely. because of mental health Do things appropriately, use rough shifts as Thai House of Representatives Talking about recipes, 211 is a simple recipe. We can put it to good use.Chaiyaphon recommends
decrease – increase – adjust – change
Finally, add health management techniques. Simple eating behavior adjustment from Dr. Pairote said that it consists of 4 items, namely decrease-increase-adjust-change.
“Start from reduce Sweet food, too salty, too much. We use the word reduce. Not forbidden to eat at all. increase eating more fruits and vegetables adjust is to adjust one’s own behavior, like a child while passing through the screen did not exercise should turn to more physical activity and the last one is change We need to change the home environment, starting with a healthy stock of supplies for our children. More importantly, parents play a very important role in determining behavior. Our duty is to create the environment. casting and raising children” Dr. Pairote Conclude
