Influences on Food Choices
By: Isabella Gu

Association with Emotions

I think that many people, including myself, often associate eating certain foods when we are experiencing certain emotions. I remember when I was younger, I ate a lot of junk food out of boredom and because I was distracted by television entertainment. Now, I make sure that I am always doing some type of activity so that I will not have too much spare time laying around. As seen from the impacts of the pandemic, the extra time on people's hands caused many to overeat since we were usually all at school, or work.

Sad

Bored

Happy

Lonely

Reward & Punishment

For reward and punishment, I do not have anything to mention from my own experience, because I never really used food to punish or reward myself. However, I remember when I was in grade 7, my math tutor once talked about her daughter's time management skills. She mentioned that her daughter would plan study sessions and if she was very productive, she would reward herself with her favorite treats/snacks. Following this thought process, I attached some images of snacks I would ideally use as a reward for study motivation.

Comfort

In a way, comfort foods correlate with our food habits as children along with cultural influence. Typically, the foods we love most when we are younger become the comfort foods we eat as adults. And, it is our cultural traditions as well as practices that determines what type of comfort food we eat. To illustrate this, I chose the Chinese tomato and egg noodles as an example above because my grandma (mom's side of family) always made me these noodles on the weekends. What made it memorable and comforting, was that she always used the traditional way by making the noodles and the sauce from scratch.

One cool thing about my family is that we always make our own soy milk. After washing and cleaning the soy beans, we just put it in the soy milk maker and add an appropriate amount of water. After it is ready, we just have to filter out the excess soy paste and throw out the chunks of grinded up soybeans from the side compartment. .

Home

Some food habits that I have at home are that I prefer to eat alone while watching some sort of YouTube video, and that I only eat fruits when at home. With fruits, I think that it is very time consuming to prepare on school-day mornings. In addition, it isn't as fresh after being stored for a few hours in my backpack. This is especially true with fruits that are prone to oxidation (ex. banana, apple). As mentioned before in my food guide, I tend to eat alone during meals because my family's meal-times are never coordinated. To explain, my mom's parents would eat dinner at 4:30 PM, while my parents usually eat at 6 to 7 PM. It is in our best interest to eat at different times because everyone has different food habits. Lately, I am no longer as distracted by electronic devices during meal-times because my grandma (dad's side of family) occasionally eats with me, but I used to have a big problem with that. Eating alone is quite boring, so I always enjoyed having a video playing in the background as company.

School

Some food habits that I have at school are that I go to Tim Hortons a lot, and I always eat lunch with my friends at the Erin Mill Mall's food court every Friday. As stated in the social influences section, Karen and I like to buy a donut as dessert for lunch. It is a habit for us, since there's usually nothing else interesting to do, so we like to walk around the mall after that. Regarding the food court, we alternate fast-food restaurants each week to try out a variety of menu items. By doing this, our parents don't have to pack lunch for one day of the week and we get to try foods from different cultures. So far, I have really liked the menu items from Jimmy The Greek, since they are relatively healthy.

Food Association with Occasion

Camping

Thanksgiving

Easter

Mid-Autumn Festival

Picnic

Potlucks at Church

Before the pandemic started, I used to always attend
the potlucks at my church. Each family would bring
a few dishes, and it enforced a sense of community and
belonging. Though it has been very long since I've gone
to another potluck, the foods I was able to taste definitely
influenced and still influences what I eat now. It helped me
explore various foods that originate from China, and I
started liking many of the dishes that I normally would not
like when it was cooked at home.

Food Court at Square One

When my friends and I go out on special occasions,
we like to go to the Square One mall because there are
a lot of stores to explore. Often, we plan to eat either lunch
or dinner at the food court. Personally, I always choose to
eat at a fast food restaurant, because that is what my friends
choose as well. Another factor is that it has a larger variety
of fast-food chains (many that are not available at the Erin
Mills Mall). Above, I have attached my favorite fast-food chains at Square One, and the best menu items to order.

Tim Hortons

Aside from the food court at Erin Mills Mall, I thought that Tim Hortons should be in its own category because it is right at the entrance of the mall. In a way, it is also a marketing technique. Many students choose to buy food at Tim Hortons despite the long line-ups during rush hour because of the cheap price and due to the fact that it is the closest fast-food chain in sight. If students wish to eat lunch at the food court, they would still have to walk a few hundred extra meters. In addition, students can also conveniently buy a Tim's Rewards card to use the "pick-up" system and avoid waiting in line.

My friend Karen and I often buy a donut from Tim Hortons after lunch as dessert. She has a big sweet tooth, and it has also influenced me to eat more sweets.

Food Court at Erin Mills Mall

Entering the food court, I think that the social influence
is not limited to being with friends. Upon further observation,
I believe that the atmosphere in the food court is also an influence. By seeing other people and friend groups enjoying the food from the fast-food chains and socializing, we are also
persuaded to do the same. This is interconnected with the psychological factors, since we are likely to associate the food court atmosphere with happiness, and a place where memorable moments are made. I would say that these emotions would be stronger for students at John Fraser and those at Gonzaga, since we have the means to go to the food court every day, therefore creating familiarity. At the top I have included some of my favorite menu items.

I have always been a big fan of Subway,
because it offers one of the healthiest
food options out of the other fast-food chains.
In addition, it is a personalized sandwich, so you
have the choice to omit any ingredients you
do not want, or have more of an ingredient
that has nutrients you lack.

Traditional Media

Traditional media refers to the advertising channels that have been used for decades. They are the ones we are most common with, and despite how long they have been around, I believe that they are still effective. The location and ad-designs have both improved tremendously, so even if the persuasion is not evident, it plays a big role in repetition. Sometimes what influences us to make purchases is not necessarily one convincing/appealing advertisement, but a combination of advertisements to which we have been repeatedly exposed.

Billboard

Print Advertisement

Digital Media

The main difference between digital media and traditional media is that digital media has an abundance of advertisements, and has become more effective as more consumers have been relying on their electronic devices. In my opinion, digital media has a greater impact on me due to the fact that I spend a lot of time on my phone each day. On the social media platforms I use (ex. YouTube, Snapchat, Instagram), I am inevitably exposed to a wide range of advertisements.

YouTube Commercials

Instagram

Marketing

Without marketing techniques, advertisements by themselves cannot truly reach their full potential. Out of all the common advertising techniques, the one that I am most susceptible to is probably celebrity endorsement. Usually popular food products that feature a well-known singer(s) are what receives the most attention on social media and are able to start trends amongst the younger generation. This in turn creates a bandwagon effect, as repetition occurs with seeing the people I follow on social media partake in buying/making the food product(s). In result, I am convinced to join the trend as well, for the sake of not missing out.

Technique used in which it targets the consumer's
desire to fit in with the majority, likewise an individual's
fear of missing out (emotional appeal).

Uses a celebrity's fame and social status to get
people to buy the marketed product. With food
marketing, what is popularly seen in recent years
is that fast-food brands will make a limited edition
meal or special menu item that features a celebrity's
favorite foods from the brand.

This technique makes certain food products
appear to be healthier than others by using
a statement about the amount of a nutrient
found in the product. Some examples could be
that the product is low in fat, and high in iron.
However, to make such a claim, the amount
of that certain nutrient must meet a certain
criteria.

Catchy slogans is a technique used by many advertisers,
in which they make up a short and striking phrase and
display it as the main heading of the advertisement. By doing this, consumers can remember the slogan/jingle, and the brand can in turn achieve brand recognition.

Creator Sponsorships

In reality, content creator sponsorships is also technically under celebrity endorsement, but I believe that these sponsorships have a different affect on me. As I have been watching YouTube videos for a long time, I have come across many sponsorships. I find that if it's one of my favorite YouTubers, I am more likely to listen to the entire sponsorship. However, if it's from a YouTuber that I don't watch often or do not care much about, I would skip the sponsorship section and continue on to the rest of the video. Sponsorships are different from normal YouTube advertisements, because you have the freedom to skip to another part of the video. However, most watch it anyways, so long as the creator showcases the product in an interesting way, or transitions the main content of the video to a sponsorship in a clever way. Above, I have included 4 food products/subscription service brands that I have seen from content creator sponsorships.

HelloFresh is one of the more unique food-related services that I have seen. I remember first being introduced to this company through a YouTube creator sponsorship a few years back, and I really enjoyed the way how the service was featured. Whether it be a few years ago or now, content creators typically choose their favorite recipe and make it with the ingredients that are provided by HelloFresh. As a younger kid, I found it fascinating that the YouTubers could make those seemingly difficult dishes with such ease. And even now, I still think that it is quite convenient to have the exact amount needed of each fresh ingredient.

Trends

In my opinion, viral food trends do not affect me because I usually don't have the time or motivation to test out the recipe (or food combinations), but it does make me
curious of how the food tastes. Along with many other people, we are more encouraged to try it out because it is trendy. Nevertheless, these so-called trends are really just fads; their popularity is not sustainable. Thus, it is important
to keep in mind that we follow trends that encourage healthier eating, as well as try a variety of foods (this helps people with food exploration journey), and not those that prove to be a threat to our diet and lifestyle.

Sight

Hearing

Smell

Taste

Sweet

Sour

Salty

Bitter

Personally, I absolutely despise eating
Chinese bitter melon because the way
we cook it at home never seems to
minimize its bitter taste. However, it is
very healthy as it prevents diseases,
helps with bone formation and is high in
vitamin A.

Umami

Touch

Food Guide

To obtain the best nutrition, it is important
that I follow the Canada's Food Guide
requirements. Opposed to the old Food
Guide, the new one is more inclusive with
cultures and flexibility of lifestyles. In
addition, I no longer have to calculate
the servings I need for each food group.
All I have to do is maintain the food group
ratios on my plate at each meal.

1/2 of my plate should consist of fruits & vegetables. It is in this food group that I can get important nutrients such as: fiber, vitamins, minerals. I know that in order to get an assortment of vitamins and minerals each day, I have to make sure to eat fruits and vegetables of all colors. Furthermore, fruits and vegetables also create a good balance between simple carbohydrates (fruits) and complex carbohydrates (vegetables). Together, they make an excellent source of energy.

1/4 of my plate should consist of proteins (which also
contains dairy products now). According to the Canada's
Food Guide, I should strive to eat more plant-based
proteins since they provide more fiber for less saturated
fat. This would also be helpful if I were a vegetarian.
Considering the fact that most complete proteins come
from animal-based foods, I would have to eat a variety
of plant-based proteins to ensure I can still get all the
essential amino acids.

1/2 of my plate should consist of whole grain foods.
Some examples include: quinoa, whole grain bread,
oatmeal, and brown rice. They are an excellent source
of fiber, and help lower the risk of stroke, heart disease,
as well as colon cancer. In addition, fiber is crucial in regulating the body's use of sugars, and helping with bowel movements.

Breakfast

Breakfast is a very important part of my daily nutrition.
As a high school student, I find that I am not able to concentrate well in classes if I skip breakfast in the morning. It also increases my irritability due to lethargy, which is why
I am aiming to wake up earlier each day so that I have time to eat breakfast. At the top, I have included some popular and
delicious breakfast ideas that I can attempt in the future.

Health

Since I have an iron deficiency, I am encouraged to eat more protein, dark leafy green vegetables, and iron-fortified foods. Although I should also take iron supplements, I believe its side effects are not measurable to its benefits. It is important
that I minimize the affects of anemia, because it would affect
my energy levels and I would not be able to give my best
performance at school, as well as at home.

Hunger

As mentioned in class, the amount of food that
we eat now is probably the most we will ever eat
compared to any other time period in our lives.
For hunger levels, I believe it varies for me on a
daily basis. However, I try to keep in mind that the
amount of calories I consume should be at a good
range for my height and weight (BMI), metabolism,
as well as physical activity levels.

Now that the weather is warmer, I can finally start taking walks around the neighborhood again. I hope to reach 60 minutes of exercise every day because it is not good to eat too many excessive calories (despite increased hunger levels). There should be a good balance between how much energy
we consume, and how much energy we burn off.

I play a low brass instrument commonly known as the baritone horn or euphonium. Whenever I have band practice after school, I am always super hungry afterwards, which is why I make sure to pack a snack just for band. Blowing into an instrument is very tiring, and takes away a lot of energy.

I am always the most hungry
when I get home after a long
day at school.

Snacks

Often, eating 3 meals a day is not enough which is why
we need to replenish our energy by eating snacks. Eating snacks are also beneficial in the aspect that it prevents us
from overeating at mealtimes. However, it is important to
avoid snacking out of boredom (mindless snacking). Most
snacks that we eat mindlessly are full of empty calories, which
can lead to obesity and other health problems. To ensure that
a snack is actually healthy, always check the food labels and
nutrition facts table. A great indicator if a snack is nutrient-dense is that it should include ingredients from 2 to 3 food groups.

Personally, I enjoy smoothie bowls and smoothies in general because it helps you consume all the fruits and vegetables
that you normally would not eat in solid form. Even though the initial reason of consumption for all foods is for its nutrients, in a society where the emphasis on taste is amplified, it is hard to get ourselves to eat certain foods.
Whether it be due to the texture or flavor that does not sit right with us, all of those characteristics would at least be masked when it is blended with other fruits and vegetables.

Nutrients

As a teenager, my body is going through a
rapid growth phase, which is why I need to
make sure to consume enough nutrients
each day. With that being said, the foods that
I eat should be nutrient-dense, meaning it
is full of nutrients while not containing an
excessive amount of calories. It is in nutrient-
dense foods that I can get enough of both
micronutrients and macronutrients.

Micronutrients

Micronutrients are nutrients that are needed
by the body in very small amounts. They are
vital to healthy development, disease prevention,
and critical for important functions in our bodies.

Macronutrients

Macronutrients are nutrients that are needed
by the body in large amounts. Our total caloric
intake is composed of these macronutrients.
In other words, macronutrients provide our
body with energy, while micronutrients do not.

Chinese Background

Since my family is from China, and my parents were born
in China, all of the dishes we make at home are from Chinese
recipes. In addition, most of the ingredients we use can only be found at Chinese/Asian supermarkets. This influences the
foods I eat, because that means I normally would not get to eat or try foods from other cultures. At the top, I have included some staple ingredients we have at home.

Traditions

To be honest, I don't think my family has any traditions with food. Every week is pretty much the same with my grandma alternating between different Chinese vegetables. However, at the start of 2020, we found two excellent Chinese restaurants near where we lived and the dining experience was very pleasant. Since the pandemic, we just resorted to either doing a pick-up at the restaurant or ordering an Uber Eats so that we can still enjoy our favorite dishes. In my opinion, no order is complete without buying cumin lamb. It has a very unique taste, and it's also basically a cheaper version of Chinese lamb skewers.

Chinese New Year

Chinese New Year is my favorite celebration in the entire year
because it is a time of happiness, where relatives and family
members from afar can reunite. Aside from the red pocket
money, I really enjoy the food we eat on Chinese New Year's Eve. On this night, everyone plays cards and Mahjong while eating traditional Chinese dishes. My mom always spends hours preparing for each dish, which is why we normally never have these special foods at any other time of the year.

Christmas

Christmas is one of the most important holidays/celebrations
that Christians celebrate. This is also another opportunity
to enjoy lots of delicious food, as well as an assortment of chocolates/sweets.

Dongzhi Festival

The Dongzhi festival is centered around the Winter Solstice in China. It marks the transition of the winter season, to spring.
Although people in other provinces of China may eat dumplings, it is most common for families to eat Tangyuan (glutinous rice ball soup) and Jiuniang (sweet fermented rice) as dessert after dinner.

Christian

Coming from a Christian household, I can say
that we don't have religious foods, or any foods
we are not allowed to eat. Christianity is not a religion
that imposes certain practices with foods such as some
other religions. However, I do know that we are supposed to avoid eating the blood of any living creature. This would apply to my family because there are numerous Chinese dishes made with blood curd. Essentially, blood curd is the solidified form of an animal's blood, and it is commonly eaten in China.
I think that it would be considered an exotic food
in Western countries because it sounds quite gross.

Grandma

Unlike most households, my parents do not cook
on the weekdays. Usually, it is my grandmother who
cooks for us, which is also one of the main reasons
why I would not have to think too much about my own
ability to prepare food. At the top, I included some of
my favorite dishes cooked by my grandma

Myself

Thanks to the pandemic, I was able to learn more about cooking and baking. Now, I think that I am able to make some basic dishes, however I definitely struggle with preparing, washing/cleaning vegetables, and meat. I hope to continue practicing cooking in the summer because I don't want the inability more advanced dishes to to influence my future food choices.

Easy Foods

Difficult Foods

Seasonal Ingredients

Living in Canada, we have plenty of seasonal
ingredients, even when they are technically
not in season thanks to the importation of
food products from other countries. Aside
from the examples I have listed, it is key to
remember that seasonal ingredients can
still be bought in the frozen foods section at
the grocery store. Just because it is frozen,
does not mean that it loses all nutrition value.

Frozen Seasonal Ingredients

Fresh Seasonal Ingredients

Enjoyed during Autumn season,
especially in October for Thanksgiving,
and a popular Halloween decoration
as Jack-o'-Lanterns .

Most apples are available from late July
through early November. It is at this time
that apples are the most ripe and sweet.
With that being said, a lot of people like to
make or buy apple pie while its in season.

This type of fig is usually in season from May to November. From my experience, they are very sweet and have a unique taste. It is much better than the dried figs that my mom usually buys, as the concentrated sweetness from dried figs is way too overpowering.

Chestnuts are typically harvested from mid-September
to November. My family always buys chestnuts when
they are in season, because my grandparents enjoy
all types of nuts. Personally, I don't like raw chestnuts,
and only prefer Chinese pastries that contain chestnut filling.

Home

When I was younger, I always went grocery shopping with my mom and grandma. Now, in order to limit the amount of junk foods I buy, I purposely do not go shopping. Therefore, I can only eat what my mom buys, or the foods that I buy at the mall when with friends. Above, I have included some foods that are commonly stocked in my pantry.

Quality of Meals

Although I do not make my lunches everyday,
during the period of times that my grandma went
back to China, it was up to my mom to cook my
lunches. Since she did not have a lot of time in the
mornings, I would usually get sandwiches or a
hummus and egg wrap for lunch. However, when
she had time the night before, she would make me
Chinese cold noodles or Chinese egg pancakes.
In doing this, I could easily heat up the food in
the morning and bring it to school without her
having to wake up earlier.

On-Sale Ingredients

To save money when grocery shopping, my grandparents
like to check the supermarket's flyers to see what is on-sale.
Sometimes, my mom also takes a look at the "reduced prices"
section, or compare vegetable prices between stores. This affects the foods that are available to me at home, since it means they will be reluctant to buy organic foods (price is significantly higher).

Simple Desserts

Due to the fact that I do not have a lot of baking equipment,
I can only make simple desserts. In correlation with time, one
of the reasons I stopped baking was because we went back to
in-person school. As everything got busier, I no longer had a lot of free time, which many of the recipes (especially those that needed fermentation) required.

No Stand Mixer

Since I do not have a stand mixer, I found that I cannot properly make certain desserts, or that it is much harder
with only a hand-mixer. This is one of the reasons why I usually only bake simple desserts. It is specifically with kneading bread doughs for 10+ minutes that it gets extremely tiring. Similarly, making whipped egg whites with a hand mixer can become very loud, and it would be much more convenient to use a stand mixer. In this way, I can work on preparing other ingredients while waiting for the egg whites to become a whipped cream texture.

When the cloud bread recipe
was trending, I tried making it
with only a hand-mixer. Making
the whipped egg whites was
quite tedious since it had to be
beat for over 10 minutes.