GGS Health - Term 4

SMART EATING FOR BETTER HEALTH 

Many of us grab sugary snacks or processed foods without thinking about how they affect our bodies. In a recent school assembly, we explored how these choices impact our health, particularly through insulin spikes and dopamine release. When we eat sugary, processed foods, our brain releases dopamine, making us feel good momentarily. However, once dopamine and insulin levels drop below baseline, we feel hungrier, leading to a cycle of overeating. This frequent insulin spike has short-term effects on mood as energy crashes and increases hunger, as well as long-term effects like insulin resistance, which can lead to serious health issues. A key recommendation for managing insulin levels is adjusting what we eat and when we eat it. A savoury breakfast, rich in protein and healthy fats, helps reduce hunger in the morning and allows the body to enter a state of ketosis—a process where fat is used for energy instead of glucose. This improves energy stability and reduces cravings. Carbohydrates (CHO) are best eaten later in the day, and the order of a meal matters. Eating protein and fats first before consuming carbohydrates helps control blood sugar and insulin levels. While carbohydrates aren’t essential in the same way proteins and fats are, they can still be enjoyed in moderation. For those with a sweet tooth, having sugary foods at the end of a meal—rather than on their own—reduces insulin spikes.

Eating whole, nutrient-dense foods is key to sustaining good health. The school canteen meals, packed with balanced nutrients, offer a much better choice than daily paninis and waffles at break. Making small, mindful changes to our diet can lead to big benefits in how we feel and function every day. Let’s fuel our bodies the right way for better focus, energy, and long-term health!

SET