Importance of maintaining a healthy diet- By: Samantha Fields, SPT
According to the CDC, a 2020 study shows that 16 states have an adult obesity prevalence at or above 35%. The remaining 34 states are trailing closely behind. This statistic demonstrates that a high percent of the American population is obese. Obesity in children is also rising every year, which is a major concern. Obesity leads to many health conditions that could be prevented with a healthy diet and maintaining an appropriate weight. Health conditions that are secondary to obesity consist of coronary artery disease, type 2 diabetes, stroke, osteoarthritis, cancer, body pain and difficulty with physical functioning. There are many other health conditions, not listed, that are exacerbated by obesity.
Why are we, as a generation, carrying extra weight on our bodies compared to previous generations? Is it our fast-paced lifestyle? Is it the convenience of fast-food restaurants that are cheap, convenient, and located on every corner of town? Nutrition is such a vital aspect of an individual’s life. Food fuels the body and gives us the energy we need to work through life in a healthy, energetic, and mindful way.
The most appropriate diet consists of whole foods. Whole foods are foods that have not been processed at all, or very little. These foods consist of whole grains, legumes, fresh fruit and vegetables. Meals should consist of a majority of vegetables. This may sound intimidating, but there are many benefits to eating vegetables. They give you important vitamins and minerals that you cannot get from other foods. Vegetables can be cooked in a variety of ways; therefore, you can keep meals interesting and changing throughout the week. Whole grains and proteins should take up half of your plate. These are the body’s main source of energy. They drive biological processes to build muscle and create an energy source that gives your body the ability to function on high throughout the day. Fruit is a great addition to a meal. They are filled with natural sugars to curve sweet cravings and are packed full of vitamins and minerals that keep you full and focused.
Fats are not always unhealthy. Eating fats that are labeled as unsaturated are necessary in our diets. Unsaturated fats help provide energy for the body. They allow our bodies to absorb certain vitamins and support many biological processes. On the other hand, there are saturated fats. These fats have the same role as unsaturated fats, except they are to be consumed in much less quantities. Specifically, less than 10% of a daily intake. These fats can clog arteries which in turn leads to heart disease, strokes, and other life-threatening diseases. Refined sugars should be avoided all together in an individual’s diet. Soda and candy are two examples of sugars that should not be consumed often, or at all. These are big contributors to unwanted weight gain.
Consuming a variety of food groups is crucial to getting the appropriate vitamins and nutrients that your body craves to keep your brain, heart, and body healthy. However, proportion is everything! Choose one plate over two. Eat 5 small meals through the day instead of 3 big meals so that you do not feel as hungry when you have the next chance to eat. Incorporate healthy snacks throughout the day to keep your body fueled and focused. When we eat more food than our bodies need, we gain weight. Obese, or overweight individuals are more likely to develop health conditions that require medications, multiple doctor referrals, or maybe even a trip to a physical therapist. As a physical therapist, we have the ability to work with you on weight loss and muscle imbalances to keep your body healthy and functioning at its best. Pay attention to food labels, avoid fast food, and avoid excessive amounts of sugar to make a positive impact on your diet and lifestyle!
Resources
https://www.cdc.gov/obesity/data/obesity-and-covid-19.html
https://www.nutrition.gov/topics/whats-food/fats