Hello, I am Ngan Angel , a nutritionist who graduated from the University of Sydney with a degree in Health Sciences . After more than 8 years working in the field of nutrition in the UK, I have noticed a worrying fact: eating fast and eating unbalanced meals are becoming common habits, causing many health consequences . What bothers me is that most people don't realize that the way they eat and the quality of their meals directly affect their digestive system, weight, resistance, and even mental health.
According to a 2023 British Nutrition Foundation survey : 38% of Britons say they regularly eat lunch in less than 10 minutes.45% of meals during the week are consumed as processed foods or takeaways.60% of people admit they eat while working, watching TV or using their phones, leading to a reduced ability to recognize feelings of fullness.Research from Harvard TH Chan School of Public Health also shows that fast eating increases the risk of obesity by up to 35% , and long-term unbalanced eating can cause micronutrient deficiencies, metabolic disorders, and increased risk of cardiovascular disease and diabetes.
I once consulted with a 35-year-old female marketing manager in London whose busy schedule meant she often ate hastily bought sandwiches or boxed salads for lunch, while checking her email. On examination, she complained of bloating, constipation, mild stomach pain , frequent fatigue and difficulty sleeping. The results of the analysis showed: Severe lack of fiber.Protein intake is up to 40% lower than recommended.Iron and vitamin D deficiency.After just 2 months of adjusting my diet, practicing eating slowly and choosing a variety of foods, my symptoms almost disappeared. This is clear evidence that eating habits greatly determine overall health.
There are many reasons, but I see four main factors: Time pressure – Busy life makes meals “shortened” to the maximum.Convenience of processed foods – Just a few minutes to have a “full” meal, but poor in nutrition.Multitasking culture – Eating while working, watching TV or surfing social media.Lack of nutritional knowledge – Not knowing how to combine groups of substances to ensure adequate nutrition.
Many people try to “help themselves” by going on online diets or trying unscientific detoxification methods. This can easily lead to nutritional imbalances, muscle loss, fatigue, and digestive disorders. A professional facility, with a qualified and experienced nutritionist , will help you: Scientific Assessment : Use InBody analyzer, blood test and micronutrient screening to understand personal nutritional needs.Personalized menu design : Ensure adequate nutrition, suitable for daily schedule and preferences.Healthy Eating Techniques Guide : Chewing Techniques, Eating Speed, and Portion Control Tips.Track & Adjust : Helps maintain long-term habits and avoid repeating old mistakes.
A balanced diet needs to ensure 3 main groups: High quality protein : from lean meat, fish, eggs, beans... helps maintain muscle and increases feelings of fullness.Complex carbohydrates : from whole grains, potatoes, brown rice... provide stable energy.Good fats : from fatty fish, nuts, olive oil… protect the heart and support brain function.In addition, fiber and vitamins and minerals from vegetables and fruits are indispensable factors for a healthy digestive system and strong immune system.
When applying slow eating, eating balanced and varied: Improves digestion, reduces bloating and constipation.Effective weight control and reduced risk of obesity.Stabilizes blood sugar and cholesterol.Improve mood, reduce stress and improve sleep.
Meals are not just for filling up, but for nourishing the body and mind. Eating quickly and unbalanced is like putting low-quality gasoline in an engine – it may run at first, but in the long run it will cause serious damage. As a dietitian, I believe that everyone can learn to eat smart and sustainably. If you are feeling tired, have poor digestion, or are gaining weight uncontrollably, it may be time to seek professional help today. NutriCare London Clinic is here to help you, with expert knowledge, modern tools and dedication – to make every meal part of your journey to a healthy and happy life.
