Happy Healthy Hump Day: Nutrition and Healthy Weight, Keys to Reducing Risk of Disease
Posted: May 3, 2017
Nutrition and Healthy Weight, Keys to Reducing Risk of Disease
Happy Wednesday! Bobbi, your helpful dietitian here. Today, I am addressing healthful eating plans that lead to healthy weight. The United States is increasingly becoming a land of the overweight and obese. Carrying around a few extra pounds may be uncomfortable. However, when that few becomes many, we need to start worrying about the risk of disease.
The worst is children who are facing a lifetime of disease because of eating habits learned during early childhood. A little sugary cereal mixed with healthy cereal as a treat, okay. But, sugary cereal, donuts or other high-calorie, low-nutrition breakfasts on a daily basis can lead to obesity. And, obesity leads to the risk of many diseases that will hinder their ability to be happy healthy adults.
There is strong science to support the health benefits of eating a healthful diet and maintaining a healthy body weight. A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat like fruits: try exotic like mangos instead of an apple and frozen is okay; veggies: try roasting or grilling instead of the microwave and add a little spice to your life by trying herbs on those vegetables; and low or non-fat dairy: try yogurt as a dessert substitute.
Individuals who are at a healthy weight are less likely to:
- Develop chronic disease risk factors, such as high blood pressure and dyslipidemia.
- Develop chronic diseases, such as type 2 diabetes, heart disease, osteoarthritis, and some cancers.
- Experience complications during pregnancy.
- Die at an earlier age.
According to the Dietary Guidelines for Americans 2015-2020, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Stays within your daily calorie needs
Diet and body weight are related to health status. Good nutrition is important to the growth and development of children. A healthful diet also helps Americans reduce their risks for many health conditions, including:
- Overweight and obesity
- Malnutrition
- Iron-deficiency anemia
- Heart disease
- High blood pressure
- Dyslipidemia (poor lipid profiles)
- Type 2 diabetes
- Osteoporosis
- Oral disease
- Constipation
- Diverticular disease
- Some cancers
A healthful eating plan is not about depriving yourself forever. You may ask, “Do I have to give up my favorite comfort food?” No! Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while, and balancing them out with healthier foods and more physical activity.
