Nutrition
Here’s some great news to kickstart the new year: Eating the right diet (along with other lifestyle factors, such as getting enough exercise, limiting alcohol intake and cutting tobacco) can play a major role in preventing chronic diseases.
Chronic diseases
The reality is that chronic diseases are plaguing our nation. Not only are chronic diseases (such as heart disease, stroke, cancer, obesity and diabetes, to name a few) the leading cause of death and disability in America, but they’re also the leading driver of the nation’s $4.9 trillion in annual health care costs.
According to the Centers on Disease Control and Prevention (CDC), three in four Americans live with at least one chronic disease, says the Centers on Disease Control and Prevention (CDC), and over half have two or more.
When it comes to nutrition…
- More than 80% of Americans' diets are low in vegetables, fruits and dairy
- About one in ten U.S. adults and adolescents eat enough fruits and vegetables
- On a given day, six in ten young people and 5 in 10 adults consume a sugary drink
- Nine in ten Americans consume too much sodium
Statistics like those above are in direct opposition as to what constitutes a healthy diet. The general consensus is that diets high in fruit, vegetables, whole grains, nuts, seeds, omega-3 fatty acids and low-fat dairy, and low in refined grains, sugary foods and beverages, salty snacks and processed meats protect against chronic conditions.
Tips for healthy eating
Incorporate healthy fats
Heart disease — the nation’s leading cause of death — is strongly associated with a diet high in fat. In particular, saturated fat (found in butter, cheese, red meat and other animal-based foods and tropical oils) can raise the level of LDL (bad) cholesterol in your blood, increasing your risk of heart attack and stroke. Replacing foods that are high in saturated fat with healthier options can lower your risk of heart disease. Unsaturated fats, unlike saturated fats, have health benefits. Switching to unsaturated fats can help lower LDL cholesterol and your risk of heart disease.
According to the Dietary Guidelines for Americans, adults should aim for less than 20 grams per day of saturated fat. The American Heart Association recommends less than 13 grams of saturated fat per day.
Lighten up on sodium
Too much sodium (salt) in your diet can raise your risk for high blood pressure, heart attack and stroke. According to the Dietary Guidelines for Americans, adults should get less than 2,300 milligrams of sodium per day. The American Heart Association recommends even less for ideal heart health, at 1,500 milligrams per day. Keep in mind that most sodium comes not from the saltshaker but from many typical foods we eat — from processed and prepared foods to restaurant meals. Cooking at home puts you in the driver’s seat; be sure to choose ingredients that are low in sodium.
Don’t forget the fiber
Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, is important for helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer. Unlike other food components (fats, proteins and carbohydrates), dietary fiber doesn’t get digested; it passes relatively intact through your stomach, small intestine and colon and out of your body.
For those under age 50, The National Academy of Sciences' Institute of Medicine recommends 38 grams of fiber daily for men and 25 grams for women. For people ages 51 and older, the daily recommendation is 30 grams of fiber for men and 21 grams for women. When adding fiber to your diet, do so gradually over several weeks. Adding too much fiber too soon can promote intestinal gas, abdominal bloating and cramping.
Cut down on added sugars
Added sugars can contribute to health problems such as obesity, type 2 diabetes and heart disease. According to the Dietary Guidelines for Americans, you should limit added sugars as much as possible, aiming for less than 50 milligrams a day. Getting more can make it difficult to consume all the nutrients your body needs without getting too many calories. Note that some foods and drinks — like fruits, plain milk and plain yogurt — have natural sugars and don’t count as added sugar.
Add color to your plate
The more colors of fruit and vegetables you put on your plate, the more nutrients you’re eating. Colorful fruits and vegetables contain phytonutrients, or phytochemicals. They’re produced by plants to keep them healthy and give plants their rich colors and distinctive tastes and aromas.
When you eat plant foods, their phytonutrients protect you from chronic diseases — they have potent anti-cancer and anti-heart disease effects. Epidemiological research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may protect against certain types of cancers.
For cancer risk reduction, the American Cancer Society advises following the U.S. Dietary Guidelines: to consume at least 2½ to 3 cups of vegetables and 1½ to 2 cups of fruit each day, depending on your calorie requirements.
Mom’s Meals® food as medicine solutions can help
Mom’s Meals provides the most comprehensive food as medicine solutions nationwide. Our nutrition solutions are designed for all ages to bring comfort and inspire confidence in people seeking to live healthier, manage chronic health conditions, recover from illness and continue to live independently.
Our integrated solutions include medically tailored meals, produce and pantry boxes, oral nutrition supplements and shelf-stable, kosher, and halal meals, backed by nutrition counseling and education.
We offer medically tailored meals for most common nutrition-sensitive chronic health conditions, such as diabetes, heart and renal diseases along with gluten-free and vegetarian options:
- 9 delicious menus and 60+ meal choices
- Designed by registered dietitians and crafted by professional chefs
- Made from high-quality ingredients
- Produced in USDA- and FDA- inspected facilities
Mom’s Meals are free from added MSG, partially hydrogenated oils, high-fructose corn syrup, added trans fats, artificial sweeteners such as sucralose and preservatives banned in the European Union. Our meal trays do not contain harmful chemicals often found in black plastics, including BPA, phthalates and certain flame retardants like brominated and organophosphate compounds.
Learn more about the home-delivered convenience of delicious, nutritious and ready-to-heat-and-eat options from Mom’s Meals.
