Finally! For the first time, fruits and vegetables lead the list of healthy foods we should eat. But let's start this post with statistics that should surprise no one. According to the USDA, this is a compilation of research and questionnaires given to individuals. Poor diet and physical inactivity are the most important factors contributing to the obesity epidemic. The most recent data shows that 72 percent of men and 64 percent of women are overweight or obese with about one-third of adults being obese. Nearly 32% of children and adolescents ages 2 to 19 years are overweight or obese; 17% of children are obese!!
Cardiovascular disease- 37% of the American population have cardiovascular disease. Risk factors for cardiovascular disease are:
1. high cholesterol
2. high blood pressure
3. type II diabetes
4. metabolic syndrome
5. obesity
Hypertension (high blood pressure)- almost 35% of the population have hypertension.
Diabetes- Nearly 11% of the population (20 years and older) have diabetes. Most of these cases are type II diabetes which is exacerbated or initiated by an unhealthy diet and lack of physical activity.
Cancer- 41% of the population will be diagnosed with cancer during their lifetime. Some studies have shown a correlation between diet and certain forms of cancer such as breast, endometrial, colon and kidney.
More staggering stats: In the early 70s, the prevalence of obesity was 5% for children 2 to 5 years, 4% for children 6 to 11 years, and 6% for adolescents 12 to 19 years. In 2007-2008, the prevalence of obesity was 10% for children 2 to 5 years, 20% for children 6 to 11 years and 18% for adolescents 12 to 19 years. In the early 90s, no states had adult obesity prevalence that exceeded 25%. In 2008, 32 states had an adult obesity prevalence that exceeded 25%!
Now with all these numbers, what does the USDA wants us to do? Again nothing that would surprise anyone. At the end I will throw in my two cents.
The USDA recommends we should decrease our processed foods (I call them pantry foods- they never go bad- Twinkies any one??)
They also recommend we should avoid sugary soda- get used to the Diet Coke- it tastes great!
The USDA also recommends that we should increase whole grains, vegetables and fruits- my two cents: for weight loss, avoid the grains if you can. But if you have been having regular pasta and white rice and white bread, making changes to whole grain will be step in the positive direction. Even too much of those things will cause weight gain.
Monitor intake of 100% fruit juice for children, especially those who are overweight.
Monitor calorie intake from alcohol. Moderate alcohol consumption is beneficial to health. Moderate consumption of alcohol is defined as up to 1 drink per day for women and up to 2 drinks per day for men. So remember the dose makes the poison.
I forgot to mention portion control- Actually now the USDA says that half of your plate should be vegetables and fruits.
If you are sensible with your diet, prepare wholesome food at home, have lots of fruits and veggies and have lean meat and/or other sources of protein such as beans and eggs, you are already complying with the USDA guidelines. If you like carbs, get them from fruits and whole grain but limit them if you are trying to lose weight.
And one myth to dispel: Drinking water causes weight loss.
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