Today, most people have an unhealthy relationship with food. The consequences are evident in the form of various health markers. For instance, according to the International Diabetes Federation, in 2021, 26.7% of adults in Pakistan were affected by diabetes making the total number of cases approximately 33 million. The IDF ranked Pakistan first place for having the highest comparative diabetes prevalence rate in 2021. The World Health Organization figures show that according to the Asian cutoffs, 72.3% of Pakistanis are overweight, of which 58.1% are obese. What is even more concerning is that a colossal 40% of children in Pakistan are either overweight or obese.
Research has shown that the negative consequences of bad food choices are not just limited to the body but also extend to the mind. The depression and anxiety pandemic is being fueled by junk food whether packaged, frozen, instant, ready-to-cook, or fast food. The resulting obesity and other health problems are major sources of low self-esteem and poor academic performance in our youth. It should be a primary objective of our parenting to instill healthy eating habits in our children.
The reasons for parents struggling with this are multifaceted and deeply ingrained. Let's discuss them one by one.
Values
It is acceptable that some individuals or even a small section of society hold dear certain characteristics, as long as they don't become a part of the value system of society. Once that happens, and a trait or behavior is elevated to the level of a societal value that everyone starts seeking, it becomes very difficult to turn the tide. The modern era has seen many such changes in the value system and the following three concepts have been elevated to the pedestal of values that were never before as important as they have become today: taste, speed, and convenience.
Taste: The Seduction of Flavor
In ages past, taste was a privilege reserved for special occasions. Food was primarily valued for its sustenance. Over time, however, a seismic shift occurred in our societal values. Taste evolved from a luxury to a ubiquitous expectation. Today, people are willing to go to great lengths and spare no expense to savor the most tantalizing flavors. Fast-food chains and packaged food manufacturers compete fiercely, offering hyper-palatable foods — a term used to describe foods that have specific combinations of fat, sugar, sodium, and carbohydrates. Such foods are artificially rewarding to eat and harder to stop consuming, but often come at the expense of health.
Speed: The Relentless Rush of Modern Life
The second value that has transformed our relationship with food is speed. In bygone eras, meals were crafted with patience, cooked slowly, and savored over leisurely gatherings. However, the accelerating pace of modern life has given rise to the cult of speed. Fast food, microwave dinners, and on-the-go snacks have become staples, enabling us to satisfy our hunger cravings at a moment's notice. People now prioritize the rapidity with which they can consume food over its quality or nutritional value.
Convenience: The Era of Effortlessness
Lastly, the concept of convenience has reshaped our food choices and behaviors. Traditionally, meals required meticulous preparation, hours in the kitchen, and the dedication of considerable time and effort. Today, convenience reigns supreme. Pre-packaged, ready-to-eat meals and one-click food delivery services have elevated ease of access to the paramount criterion for meal choices.
Unclear WHY
We will have to clarify our WHY related to food. The fundamental question of "why" we eat food has become increasingly obscured in the modern world. From a worldly perspective, the primary purpose of consuming food should be to nourish our bodies and provide essential energy. Unfortunately, in today's society, the motivations for eating have diverged dramatically. Pleasure and boredom have taken precedence over sustenance and benefit.
Looking at this issue from a religious perspective, the Quranic account of Bani-Israel serves as a poignant reminder. They were provided with sustenance from the heavens (Mann o Salwa), a miraculous and nutritionally complete source of food. However, their insatiable desire for taste and pleasure led them to complain and wish for something more enticing. It is mentioned in the Holy Qur'an:
وَإِذْ قُلْتُمْ يَـٰمُوسَىٰ لَن نَّصْبِرَ عَلَىٰ طَعَامٍۢ وَٰحِدٍۢ فَٱدْعُ لَنَا رَبَّكَ يُخْرِجْ لَنَا مِمَّا تُنۢبِتُ ٱلْأَرْضُ مِنۢ بَقْلِهَا وَقِثَّآئِهَا وَفُومِهَا وَعَدَسِهَا وَبَصَلِهَا
And ˹remember˺ when you said, "O Moses! We cannot endure the same meal ˹every day˺. So ˹just˺ call upon your Lord on our behalf, He will bring forth for us some of what the earth produces of herbs, cucumbers, garlic, lentils, and onions." Moses scolded ˹them˺, "Do you exchange what is better for what is worse?" (TMQ Al-Baqarah:61)
The Quranic story of Bani-Israel underscores another crucial lesson — that even when food is halal (permissible), it can still be a test. The test of food extends beyond the binary distinction of halal and haram, emphasizing the importance of responsible and mindful eating.
Food Literacy
Food literacy is defined as understanding the impact of your food choices on your health, the environment, and our economy. Unfortunately in societies like ours, where neither the state nor the schooling system puts emphasis on such issues, the general food literacy is extremely low. Parents must first become food-literate, i.e. gain basic knowledge about macro-nutrients (carbs, proteins, and fats), micro-nutrients, and fibers. This will enable us to achieve a nutritious and balanced diet ourselves and practicing this knowledge will help us become role models for the next generation.
Bad Food Habits
Another huge contributor to our unhealthy relationship with food is our food habits.
Choice of Food
Modern food industries have engineered an array of enticing options that often prioritize taste and instant gratification over satiation. When carbohydrates are consumed, they cause a spike in blood sugar levels, prompting the release of insulin to transport sugar out of the bloodstream and into fat cells. This process not only triggers feelings of hunger shortly after eating, but it also promotes the accumulation of fat tissues over time, contributing to obesity.
When to Stop: The Lost Art of Portion Control
The Messenger of Allah ﷺ said: "A human being fills no worse vessel than his stomach. It is sufficient for a human being to eat a few mouthfuls to keep his spine straight. But if he must (fill it), then one-third of food, one-third for drink and one-third for air." [Sunan Ibn Majah]
The wisdom found in this hadith emphasizes an important aspect of eating that is often overlooked in modern society — portion control. Rediscovering the art of portion control can help us maintain a healthier relationship with food, ensuring we eat to nourish our bodies, not to excess.
What Time (Not) to Eat
Another key factor in our troubled connection with food is the timing of our meals. Late-night snacking and heavy dinners close to bedtime disrupt our body's natural circadian rhythms and hinder digestion. The recommendation to avoid eating within three hours of bedtime is rooted in sound health principles. Similarly, eating because it's "time to eat" should also be discouraged. If you are not hungry, don't eat because the clock has struck. After all, there must be a difference between Pavlov's dogs and humans.
Missing 'System' at Home
What I mean by 'system' can be thought of as a policy framework — agreed-upon rules in place with regard to food. These rules should be in place from early on so that kids don't have issues abiding by them. For instance: no sugary drinks with meals, no solid food after Isha, sweets only on days that start with the letter 'S', no snacking in between meals except for fruits, and so on.
Giving children their favorite foods as a pacifier or to kill boredom is an extremely myopic strategy. Learning to say no to our children and letting them stay hungry if they aren't willing to eat the home-cooked healthy food is a skill every parent needs to master. Rewarding children through junk food is another not-so-intelligent thing to do.
There should even be some encouragement for going above and beyond these rules. For example, having a culture of intermittent fasting, as was the Sunnah of our beloved Prophet (saw) on Mondays and Thursdays and additionally the Ayam al-Beedh — the 13th, 14th, and 15th of every lunar month.
All this isn't a walk in the park, therefore if you (or your spouse) are a working Mom, you should consider reducing your work hours or quitting altogether for the child's growing years. If parents get this straight, it's a big gift to their children and their children's future spouses and kids!
