I’ve mentioned my dad here before. He’s been sedentary and obese most of his adult life. He has heart disease and just recently started taking insulin shots for Type II diabetes. As sad as it is, he is the reason I started running. I’m running away from an unhealthy lifestyle. Literally.
My dad is not alone. The statistics are staggering: Obesity rates in America have doubled over the past 30 years. JAMA recently released a report that estimates over 50% of Americans are either diabetic or pre-diabetic. It carries down to the next generation. The CDC reports that obesity has more than doubled in children and quadrupled in adolescents.
It’s been an uphill battle trying to help my dad understand what exactly a “healthy diet” is and how he can help himself. He asks if eggs are ok and doesn’t understand that all fats are not created equal. In a nutshell, the U.S. dietary guidelines, aka that food pyramid we all know, is an antiquated mess and the newer MyPlate is no better. Remember when low- and no-fat was all the rage? That particular “recommendation” drove many of us to increase our intake of sugar, refined grains and starches. What’s really frustrating is that all these years later, the government hasn’t modified their guidelines to reflect the findings of newer research.
What’s a frustrated consumer to do?
- Focus on whole, unprocessed foods.
- Cook at home as much as possible.
- Keep moving!
- Ask questions. Be your own health advocate.
- Make your voice heard by signing the petition here and advocating that the U.S. Dietary Guidelines take into consideration quality, scientific data to help combat obesity in America.
When we visit my dad, I like to stock his freezer with a bunch of healthy, homemade meals that are low on the glycemic index. Here are some of his favorites:
Almond-Crusted Chicken Marsala
Do you follow the food pyramid? Where do you learn about the latest health findings?
To thank you for reading and for voicing your concern about the current U.S. Dietary Guidelines, one reader will win a $50 Amazon gift card. U.S. residents only, please, must be 18 or older to enter.
I’m linking up with Erica and Smitha for the Giveaway Roundup.
I am definitely not a calorie counter 🙂 I do try to pick more and more unprocessed foods and dishes with fewer ingredients. I figure simple is best. The best thing I ever did was give up diet Coke, what a difference!
Walk! Eat half. Drink water instead of soda or juice. Need flavor? Try lemon or seltzer. Eat more veggies. Schedule non-food related activities with friends.
It’s those damn white carbs. I see this all the time in the children that I examine in my office. One day I did 12 school physicals in a row, and 11 of those children were not only overweight, they were obese according to their BMI. And when I did dietary counseling, they and their parents (who were also overweight) looked at me like I was mentally ill. High fructose corn syrup? Raises insulin resistance and is metabolized like fat. I have a couple kids that I see who have type 2 diabetes, something we never used to see in pediatrics.
I could go on and on. It’s incredibly frustrating, and the food giants have such a hold over our government that things will never change….
I don’t count calories but I try to make sure I incorporate a fruit or veggie in every meal. I also drink a lot of water but I keep it interesting by infusing it with lemon and berries!
I’m a runner and struggle with eating healthy! I’m trying to no longer tell myself….”I can eat this….I ran 5 miles today!” I think it’s wonderful you restock your dad with healthy (and yummy looking!) meals!
I too try to focus on eating as much whole, unprocessed food as possible. Many people choose to focus on calories, but its the nutritional content of the food that is more important, not just focusing on the number of calories that you’re putting into your body.
You are so right that the pyramid is antiquated! The majority of people have no idea what foods are good for them. I love that you make your dad healthy meals to stock his freezer with.
Take the stairs whenever you can! Sometimes, you even beat the people waiting for the elevators/escalators! 😉
Obseity in America already terrifies me for the children that I don’t have. Food deserts, food pricing, and capitalist culture wars in schools and elsewhere… Terrifying
Drink water. Add more fruits and veggies to your diet. It’ll keep you full and provide lots of nutrients.
With obesity such a big problem, I worry about my kids. My tip is to not keep junk food in the house at all.
I am anurse and I actually really dislike those guidelines. Not all foods/fats are created equal and those guidelines are pretty antiquated. Your suggestions are actually all the things I tell my patients, especially diabetics. I wish more families would help their ailing members by stocking their fridge/freezer with healthier options.
I focus on eating fruits and vegetable first at any meal – I want to fill up on those before anything else. My vegetable consumption definitely goes up when I prioritize it.
quinoa patties are awesome!
I signed the petition. I am always annoyed that the newest guidelines still recommend a glass of milk. There are many better ways to get protein and calcium.
I try to prepare as many whole foods from scratch as possible – and I always, always serve vegetables. Tonight, in fact, it will be sweet potato soup with produce from the farmer’s market. Getting outside and enjoying the fresh air whenever possible helps invigorate you no matter the season.
That food pyramid is scary. I try to eat as healthy as possible, but I will admit it isn’t always easy!
It’s so hard because there is so much junk out there. We struggle with this a lot for lunches. It’s hard to pack healthy meals for picky eaters (and one has a nut allergy) that can sit in a locker for four hours. It’s easier with my younger son because he carries a lunch box, but the middle schooler refuses to deal with ice packs and reusable containers. And don’t get me started on the “foods” they get offered when they buy lunch!
Great info Marcia! I think we are raising our kids to be couch potatoes. Heaven forbid them get out and actually break a sweat or walk somewhere! Manual labor? Oh no not me! I see it cause it is happening right in my family under our noses! I feel helpless too. I also see it in my parents. My dad can’t even walk 50′ from his recliner to the bathroom without getting winded. Why? Because he sits in a chair all day long. He has all types of problems and just a little bit of daily exercise would considerably fix most of them. They’ve had to clean out his arteries twice and I for the life of me, I can’t understand why he can’t find motivation to change.
Fully agree. I see such a big difference in eating habits living in France compared to the US. It is the sugar, refined carbs but also portion size. Ooohhh, don’t get me started !
Thanks for posting !
I’m pretty sure that Australia is still advocating the same food pyramid as the US. Equally as far behind the times.
I try to eat local, my family has a huge garden, apple trees, wild berries, etc. I try to eat in season, which can be hard in VT. Otherwise, I try for organic, eat mostly at home and make my own food, soups, sauces, etc. I gave up soda a long time ago. I believe everything in moderation.
I try to eat as much unprocessed foods as I can. One of the problems though is that processed foods are so much cheaper for most people and it’s all they can afford which is so frustrating!
I think it is great that you cook for your Dad. How nice for him and it gives you a real way to help him eat better. Way to go!
I feel better when I cook more meals at home. People don’t realize what all is in the junk that’s out there! I have been focusing on eating more green veggies lately. Great info!
Pre-planning meals is huge for me! If I preplan and buy, then I’m less tempted to snack!
i totally feel bad for not following dietary guidelines… I tend to eat whatever comes to mind haha.
Excellent post Marcia. My father is obese – he gained so much weight after he was elected into office as the mayor of my hometown. I think the job stress combined with the schedule of social events and fundraisers that has him eating out often makes it very challenging for him to control his weight. I worry about him but nagging doesn’t seem to help. Diabetes has also affected other people close to our family. My son and I are riding in the Tour de Cure North East Classic 550 mile ride next summer and raising >$5000 in the fight to stop diabetes. It is definitely tough when the most convenient options for food and snacks are often unhealthy.
The USDA guidelines are so frustrating – too much politics behind it. Ones from other countries are so much better.
I try to plan as much as I can. I all of my meals and snacks in the morning, and bring a little cooler with me with all of my food. That way I’m in control and never hungry!
Drink water daily
Ironically I shared cooking tips on my blog. My go to tip right now is keep it simple so it’s doable and sustainable for the long term.
I like to make my lunches simple and tasty by taking plain frozen veggies tossed with cooked chicken, olive oil and fresh herbs. Sometimes I get a little wild and add brown rice or barley. Dessert is plain greek yogurt with frozen fruit like the black raspberries I gathered last spring along with pure honey. Yum!
What is wrong with it? It could certainly be more detailed, but it’s better than the old one. I especially like the suggestion for half the plate to be fruits and vegetables– that alone would be a huge improvement for most Americans. Have you seen the more detailed Harvard version? http://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
I never pay attention to the food pyramid. You’re right – it’s totally antiquated.
I feed our family whole, organic foods and we cook at home 99% of the time. It is truly amazing how many people don’t know how to shop for and make healthy meals.
Those meals for your Dad sound delicious!!
Always carry a small snack that meets your nutritional needs. I usually stash a protein bar in my purse of in my car (Quest bar hold up so well!) for hunger attacks when I don’t have access to fresh, healthy food. Also, always carry water!
I am familiar with the food pyramid, but do not follow it exactly. I learned something new today.
Eat more veggies, go gluten free, and make sure you are getting enough protein.
Consider trying intermittent fasting. It helps me be healthier.
Drink lots of water. Before meals and before you are thirsty.
I would have to say to lose weight the proper way
Drink water with lemon! It is refreshing, hydrating, and so good for you!
Way too many grains in that pyramid. I feel like veggies should be the bottom. Switch them with grain. And I love my protein so I always ant more of that.
Nope, don’t follow the food pyramid. I try to eat unprocessed foods and as much fruits and veggies as I can. Being active helps a lot!
Plan ahead: have a few quick and easy meal options in the pantry or freezer for those days when things are hectic and fast food seems like a good option.
I love that you make him meals to stock his freezer- what a good idea. I never even thought of it like this. Thank you for bringing this up. Great post. I will be saving this to share in the future.
I guess I have always believed if it is grown here on Earth is has some practical benefit for my health in moderation, but if man created it and put it in a package it probably isn’t great. However, these days more and more fresh food options are being packaged, so I just try to be careful and eat real ingredients…and minimize the preservatives, etc..I wonder if I can “undo” all those years as kid eating chips and pop-tarts though.
Those stats are staggering and sad…we need to be doing a better job of educating people and trying to lower that number. Those meals you prepare your dad look delicious! my dad had high blood pressure and cholesterol a few years ago and finally started exercising and getting healthy. now he’s the one who is calling ME asking me if I’m going to the gym today (bc he is already there) lol. It’s never too late to start!
The best tip to me is to drink lots of water and eat foods that are as unprocessed as possible with ingredients you can pronounce.
Always carry a water bottle around with you – that will help you to hydrate with something good for your body!
My tips are to eat whole unprocessed foods & drink lots of water! Also, when dining out, don’t be afraid to ask how things are prepared & special order if need be!
About 12 years ago I began taking steps toward a healthier adult lifestyle. I lost about 25 pounds and started exercising regularly while tracking my progress through MyPlate (or the equivalent of what was available at that time). I do feel that it provided a good starting point, but as I’ve learned more about health and nutrition, I see room for improvement. Some basics I follow – be active, hydrate, focus on eating fresh unprocessed foods, cut down on sugar.
fill up on veggies first at meals and drink lots of water throughout the day
1. Have apps on your mobile device that can scan what you’re eating and tell you nutritional information before you make a really bad choice.
2. Drink TONS of water. Stay hydrated
3. Eat when taking vitamins so they’re absorbed completely.
4. Keep moving. If you’re sitting, move your legs around while sitting. Idleness is the enemy
My biggest healthy tip is to meal prep! It really helps!
Pack healthy snacks so you don’t have to visit the vending machines when hunger strikes away from home.
Love your blog!
I love drinking green tea in the morning instead coffee. It’s a great pick me up and I don’t crash like I do with coffee.
i eat as whole as possible and “treat” myself with a sweet once a week or so. I really try to cut out sugar, fried foods, processed stuff and alcohol. my gut feels so much better when i do!
Get plenty of sleep!
The guidelines have really changed since I earned my nutrition degree a few decades ago, lol, but America has become fatter! Good thing I’m a nurse now and can help fix those things, ha. My tip I practice daily is to do something small toward your goal (personally it’s practicing my yoga daily) first thing, so it’s done. I get mine in before I’m fully awake sometimes, but it feels so good afterward. No procrastination and do it first!
WATER! Always carry a bottle of water with you. It helps tremendously on all aspects of your health!
Don’t skip breakfast and drink plenty of water thoughout the day.