What Does World Food Day Represent?
Today, October 16th, we celebrate World Food Day. Created by the FAO (Food and Agriculture Organization of the United Nations), this day serves as a reminder that eating well is much more than an individual choice—it is an act that impacts our health, the environment, and future generations.
This year's theme, “Hands Together for Better Food and a Better Future,” invites us to consider food in a more holistic way: from what we put on our plates to the choices we make daily, both inside and outside the kitchen.
Because feeding ourselves is not just about nourishing the body with food—it is also about caring for the mind, energy, well-being, and even how we relate to the world. And if there is one thing science confirms, it is that the way we eat affects much more than weight: it influences the gut, mood, physical performance, and recovery.
Nutrition: More Than Weight, A Reflection of Our Health
When we think about nutrition, it is common to associate it with the scale. But the impact goes far beyond weight and relates not only to what we eat but also how and where we eat. It affects the energy we wake up with, our mood throughout the day, sleep quality, and even how the body responds to training and recovery. Eating is, in fact, a daily form of communication with our body.
How Does What We Eat Affect Performance and Well-Being?
Every food choice is also a way to engage with the world. Choosing local and seasonal foods reduces environmental footprint and supports nearby producers. Avoiding waste by reusing leftovers and/or planning shopping is one of the simplest and most effective actions to protect natural resources.
Foods are also biological messengers that influence hormones, inflammation, gut microbiota, blood sugar levels, and even how the brain perceives fatigue and pleasure. A balanced diet can help reduce fatigue, improve focus, and stabilize mood—essential factors not only for athletes but for anyone who wants to live with more vitality.
Eating Well Also Means Being Mindful of How We Eat
The way we relate to food also weighs on the scale of health. Eating quickly, distractedly, while on the phone, working, alert, or stressed alters digestion, nutrient absorption, and even satiety.
👉 Pausing, breathing, and chewing slowly can be one of the most neglected yet most effective “supplements.”
Eating with presence is a form of respect for the body and the food.
Micro-Habits, Big Results
Change does not happen with radical diets, but with small gestures repeated every day. These are micro-habits that, together, build a solid foundation of health, balance, and performance.
🥗 Organize Your Meal Prep
Preparing meals in advance reduces impulsive decisions and improves nutritional balance throughout the week.
🍎 Conscious Snacks
Combine protein + carbohydrates + “good” fats and fiber (for example, yogurt with fruit and seeds, or sourdough bread with low-fat cheese, egg, and tomato).
💧 Hydrate with Quality
Water is the most forgotten yet most essential nutrient. Adding fruit or aromatic herbs can make hydration more appealing.
🥬 Include Vegetables in Every Meal
More fiber, more volume, more satiety—and a direct impact on gut health and immunity.
🌙 Respect Rest
Sleep regulates appetite and muscle recovery hormones; insufficient sleep increases appetite and reduces hunger control.
🚶 Move Throughout the Day
Light movement between workouts improves digestion, insulin sensitivity, and lymphatic circulation.
🍽️ Take Genuine Breaks to Eat
Eating calmly activates the parasympathetic system, favoring digestion and absorption.
🌿 Choose Local and Seasonal Products
Besides being more nutritious and flavorful, they reduce environmental impact.
🧘 Nurture the Mind as Well
How you think about food influences your choices—cultivating a positive relationship with food is as important as what you choose to eat.
Because Eating Well Means Caring for Much More Than Just the Body
Eating well is not about a “perfect diet,” but about individuality, consistency, flexibility, and awareness. Every meal is an opportunity to care for the body, gut, mind, performance, and, indirectly, the planet...
More than counting calories, it's time to count on habits that make us feel good—both inside and outside of training, at the table and beyond.
❓ Frequently Asked Questions
1. Is eating healthy more expensive?
Not necessarily. Planning meals, taking advantage of seasonal products, and avoiding waste are simple ways to eat well and spend less.
2. What is the best way to avoid food waste?
Making shopping lists, using leftovers, and freezing food are actions that reduce waste and environmental impact.
3. How to balance nutrition and physical performance?
Prioritize balanced meals with proteins, complex carbohydrates, good fats, and fiber. Good nutrition improves energy, recovery, and focus.
📌 About the Author
Rita Marques is a nutritionist passionate about helping people find balance between body, mind, and nutrition. With practical experience in the sports world and an approach focused on individuality, she writes for BOOMFIT on topics of functional nutrition, performance, and well-being.
