When I talk about stopping the spread, I’m not talking about COVID I talking about the spread of our bodies. With the increasing health problems caused by obesity, it’s time to review how we can prevent those particular illnesses from happening to us. I reviewed a healthy diet last year on this blog, but now is the time to start anew with the new year. An article from Harvard University said two out of every three U.S. adults are overweight or obese (69%) and one out of three are obese (36%). Adults with obesity are at increased risk for many other serious health conditions, such as heart disease, stroke, type 2 diabetes, some cancers, and poorer mental health.
I think we can all do three things starting today, that will help us journey toward a healthier body. Let’s look at the food we eat.
- Stop eating ultra-processed foods! What are they?
- Chips – the most notorious offenders are brands that contain “artificial flavors, colors, and preservatives”. Your best bet is a basic kettle chip with just three simple ingredients: potatoes, olive or sunflower oil, and salt. Another good option is overn-roasted sweet potato chips.
- Packaged snack cakes – The ones wrapped in plastic last for months. Whipping up your own sweet treats are a better option. You can use almond flour instead of white flour, and cut back on the sugar.
- Certain breads – You already know to avoid white bread in favor of fiber-rich whole-grain bread. Look for a whole grain bread that doesn’t have any artificial additives or preservatives. Some of the healthiest breads are in the frozen food section.
- Diet soda – it usually contains artificial sweeteners like aspartame, saccharin and sucralose. These sweetners have been linked to headaches, depression, and an increased risk of type 2 diabetes. If you don’t like plain water, try sparkling or flavored water with only carbonated water and natural flavors.
- Frozen Pizza—There are no versions of minimally-processed pre-made pizza. The best alternative is make your own dough.
- Candy – most of the movie theater brands we love contain high fructose corn syrup and artificial flavors. Seventy percent dark chocolate is a great alternative to candy. Or reach for your favorite fruit.
- Exercise – the minimal recommended by the CDC is 150 minutes per week, that can be divided throughout the week. Any exercise is better than none, but it has to be at least 15 minutes at a time to be helpful.
- Eat more fruits and vegetables. There are lots of options available at the store. Bananas, grapes, blueberries, apples, pineapple, and much more are available. Try to add more salads.
Next week, I’ll discuss more that you can do to eat healthier.
Warm Regards,
Dr. Mike
References:
https://www.cdc.gov/obesity/data/prevalence-maps.html
https://www.health.com/mind-body/6-ultra-processed-foods-to-throw-out-right-now