Greespi

According to a report by the Organization for Economic Cooperation and Development, in 2019, only 12% of adults in 27 EU member countries consumed the recommended minimum of five or more servings of fruits and vegetables per day. Meanwhile, 55% of adults consumed between one and four servings per day, and 33% ate less than one serving per day.

There are several reasons for this situation:

Lack of Time for Cooking: A hundred years ago, it was common for people in cities to cook a variety of dishes themselves. These meals were always made with locally sourced, organic, and seasonal ingredients. Today, urban dwellers often lack the time or sometimes even the desire to cook.
Popularity of Fast Food: This reason stems from the previous one. In a short amount of time, people can consume a large number of calories (and thus energy) and satisfy their hunger. Our brains perceive foods high in fats and carbohydrates as valuable (and therefore desirable) because such a ratio is extremely rare in nature.
Sweeteners and Flavor Enhancers: In an average supermarket, about 75% of products contain sugar. A large portion of goods also includes flavor enhancers to increase the enjoyment of eating. The body's taste receptors get accustomed to these intensified flavors, making the taste of most organic foods feel less vibrant.
High Cost of Organic Products: Ripe organic fruits and vegetables are often 3-5 times more expensive than processed ones. This reduces demand for them. Processed or unripe fruits and vegetables may also turn out to be less tasty.

Understanding the principles of healthy eating

Let's start by briefly reviewing the main principles of healthy eating:

Variety: One of the key principles of healthy eating is variety. For example, apples are rich in iron, citrus fruits are high in vitamin C, and rice provides carbohydrates. By consuming a wide range of organic foods, you can obtain all the necessary nutrients for your body's healthy functioning.
Balance: You’ve probably heard the phrase "balanced breakfast/lunch/dinner." This means that in one meal, it’s best to include a variety of nutrient groups, tailored to your body's needs and lifestyle. Nutrients include proteins, carbohydrates, fats, vitamins, and minerals.
Everything in Moderation: Avoid overeating. As Paracelsus said, "The dose makes the poison," meaning anything can be harmful if consumed in excess. Keep this in mind.
Quality Over Quantity: When planning your diet, prioritize foods that are nutrient-dense rather than high in empty calories.
Calorie Control: By understanding the necessary calorie intake for your body, you can avoid obesity and other related health issues.
Minimize Processed Foods: Reduce the consumption of processed and ultra-processed foods. They often contain high levels of unhealthy fats, sugars, and sodium, and have low nutritional value.

Even though it might seem complicated and exhausting at first glance, we recommend reading this article to the end, as we’ll share a life hack on how to achieve the principles of healthy eating effortlessly.

Why is there a gap between knowledge and action?

The first obstacle to following the principles of healthy eating is harmful habits that form quickly. Due to the high calorie content and intense flavor, the body quickly becomes accustomed to this type of food, receiving a significant amount of dopamine (the pleasure hormone). The convenience and speed of accessing such foods further accelerate the development of this habit.

After regularly consuming fast food, addiction can develop. This might become a "tradition" at work, an easy solution after a hard day, or a quick weekend meal. As a result, it becomes more difficult to make the effort to consciously choose a balanced diet. The consequences of vitamin and mineral deficiencies aren’t immediately apparent.

Finally, there is the social factor. If your family is used to eating a lot of fried food or frequently having pizza for dinner, it will be challenging to change this habit. Of course, if healthy eating becomes a goal for the whole family, you will inevitably change your eating style, but if it’s just your personal desire, you will constantly face the "temptation" of unhealthy foods.

How are habits formed and why are they difficult to break?

Habits are formed through a process called conditioning, which involves three key stages: cue, routine, and reward. Here’s how it works:

Cue: This is the trigger that initiates the habit. It could be a specific time of day, an emotional state, or a particular environment.
Routine: This is the behavior itself, which can be a single action or a series of actions.
Reward: This is the positive reinforcement that follows the routine, increasing the likelihood of repeating the behavior in the future.

Over time, the brain starts to associate the cue with the routine and the reward, making the behavior automatic. This process is controlled by the part of the brain involved in habit formation.

Habits are difficult to break because they are deeply embedded in neural connections. The automatic nature of habits means they require minimal cognitive effort, making them resistant to change.

Cravings for food are intense desires for certain products, often triggered by emotional states rather than physical hunger. They are closely linked to the brain's reward system, particularly the release of dopamine—a neurotransmitter associated with pleasure and reward.

Emotional eating occurs when people use food to cope with emotions such as stress, boredom, or sadness. This behavior is reinforced by the temporary relief or satisfaction that food provides, creating a cycle of craving and consumption.

Understanding the role of habits and food cravings can help in developing strategies to manage and change them. Techniques such as mindfulness, cognitive-behavioral therapy, and creating new, healthier habits can be effective in breaking the cycle of unhealthy behavior.

Two strategies to bridge the gap between knowledge and action

Traditional Approach

Mindful Eating Practices:

Eat Slowly: Chew thoroughly and enjoy each bite of food you consume. This helps you recognize fullness in time and prevents overeating.
Pay Attention to Hunger Cues: Eat when you are truly hungry and stop when you feel satisfied, not stuffed.
Avoid Distractions: Don’t eat in front of the TV or while using your phone. Focus on the food and the eating process.

Meal Planning and Preparation:

Plan Your Meals: Schedule your meals for the week, including breakfast, lunch, dinner, and snacks. This helps you make healthier choices and avoid unhealthy options at the last minute.
Cook in Batches: Prepare large quantities of healthy dishes and store them in portions. This saves time and ensures you have nutritious options available at any moment.
Healthy Snacks: Keep healthy snacks such as fruits, nuts, and yogurt on hand to avoid cravings for processed snacks.

Seek Support from Community or Professionals:

Join Support Groups: Look for local or online groups focused on healthy eating and lifestyle changes. Shared experiences and advice can be motivating. Our blog is one such support hub where you can share your thoughts in the comments and interact with others.
Utilize Resources: Use books, websites, and apps that offer reliable information on nutrition and healthy eating habits. Support from your environment can make it easier to stick to your goals.

Modern Approach

Until recently, there was no alternative easy path. But today, you can start with the simplest step—incorporating Greespi into your daily diet. With daily consumption, you will immediately balance your nutrition with all the necessary vitamins, minerals, proteins, and antioxidants. Even if your eating habits are not always optimal, Greespi will help protect your body from the effects of unhealthy nutrition.

Of course, if you manage to follow at least one more of the tips above, in addition to consuming Greespi, your body will recover faster, and you will see the results with your own eyes. Your improved well-being can become a good motivation for further changes.

If you haven't heard about Greespi yet, you can check out how Greespi helps restore health and protect against the effects of harmful habits.

Conclusion

Today, we focused on the importance of healthy eating and the problems that prevent many people from achieving it. Despite the fact that most adults in the EU do not consume enough fruits and vegetables due to a lack of time, the popularity of fast food, and the high cost of organic products, there are ways to overcome these obstacles. It is important to develop healthy habits, plan your diet, and seek support. Using modern solutions like Greespi can be the first step towards improving your diet. Act now to enhance your health and quality of life by integrating these principles into your daily routine.

Why Do We Know the Principles of Healthy Eating but Rarely Follow Them?