Eating Healthy

There are some folks on these internets who seem to believe that there is some hidden mystery to eating healthy foods. They are on a mission to fix the American diet but like RFK, Jr., they are misguided. There is no mystery to eating healthy. It does take some effort.

(BTW, almost nothing that RFK, Jr says is correct.) For the last 40 or more years, we have allowed corporations and Congress to promote foods that are high in fat, high in calories, and low in nutritional value to be marketed to the American people. If you drive into any fast food place, you have an extensive list of basically unhealthy foods. Yes, they all have a token salad, but have you seen their salads? For the most part, they are sad. They don’t come close to looking as good as that double beef burger with cheese.

Eating healthier as an American involves making conscious choices about the foods we consume.

Here are a couple of thoughts:

• Focus on Whole Foods:
  • Prioritize fruits, vegetables, and whole grains. These provide essential vitamins, minerals, and fiber.
  • Choose whole-wheat bread, brown rice, and whole-grain pasta over refined grains.
• Lean Protein Sources:
  • Include lean meats, poultry, fish, beans, lentils, and nuts in your diet.
  • Limit red and processed meats, which have been linked to health risks.
• Healthy Fats:
  • Opt for healthy fats found in olive oil, avocados, nuts, and seeds.
  • Avoid trans fats and limit saturated fats.
• Limit Added Sugars and Sodium:
  • Reduce consumption of sugary drinks, processed snacks, and desserts.
  • Read food labels to monitor sugar and sodium content.
  • Use herbs and spices to flavor food instead of excessive salt.
• Portion Control:
  • Be mindful of portion sizes to avoid overeating.
  • Use smaller plates and bowls to help control portions.
• Hydration:
  • Drink plenty of water throughout the day.
  • Limit sugary beverages.
• Utilize Resources:
  • MyPlate:
    • The USDA’s MyPlate is a valuable tool for building healthy meals. It emphasizes balancing fruits, vegetables, grains, protein, and dairy.
    • MyPlate provides practical guidance and resources for healthy eating.
  • CDC (Centers for Disease Control and Prevention):
    • The CDC also provides many resources concerning healthy eating.

Practical Tips:

• Meal Planning: Planning meals in advance can help you make healthier choices.
• Cooking at Home: Cooking at home allows you to control the ingredients and portion sizes.
• Reading Food Labels: Pay attention to nutrition labels to make informed decisions.
• Gradual Changes: Make gradual changes to your diet rather than drastic ones. This can help you stick to your healthy eating habits.

If you are sitting in a McDonald’s or Steak n’ Shake and you are talking about eating healthy you are in the wrong place. It is that simple. It doesn’t matter what you deep-fry your French Fries in; you’re still eating French Fries, which are tasty but not healthy.

You don’t need fancy supplements or vitamins.

Get an app to track your calories – My FitnessPal, Cronometer, Lose it!, MyNetDairy Calories Counter are a few of the apps that can help you stay on track.

Weigh yourself one a week. If you are really serious get one of those scales that will measure your body fat.

Exercise. You don’t need to run 4 minute miles. You should aim for 20 minutes of exercise 3 – 4 days a week.