How to Ace Your Diet in a World of Confusing Food Choices
In a world of “diet” foods, “sugar-free” labels, and “fat-free” options, it’s no wonder we’re all scratching our heads when it comes to making healthy food choices.
With so much conflicting advice out there, how can we know what’s truly good for us?
Well, a new study sheds some light on America’s dietary habits, and while there’s some promising news, we still have a long way to go.
According to a recent study analyzing two decades of nutritional data, America’s diet quality has inched up from an F to a D.
Dr. Dariush Mozaffarian, director of the Food is Medicine Institute at Tufts University, says, “There is good news. Americans are starting to hear the message about nutrition, and some companies and restaurants are starting to make healthier products. It’s a little bit of an improvement.”
But before we pat ourselves on the back, let’s look at the details:
- The Good News: The number of adults eating a poor diet decreased from about 49% to just over 37% between 1999 and 2020.
- The Bad News: Only 58% of Americans have an ideal diet, which includes the recommended 9 cups of fruits and vegetables daily.
- The Ugly Truth: We’ve stalled as a nation since 2010, with no significant advances in nutrition after that point.
So, how can we turn our dietary D into an A?
Here are some actionable steps you can start taking today.
Cook at Home: Dr. Mozaffarian’s top suggestion is to shop at the grocery store rather than relying on restaurants or quick-serve options. Even full-service restaurants often serve poor-quality meals.
Ditch Sugary Drinks: This includes not just sodas, but also energy drinks, sports drinks, and specialty coffee beverages. Don’t drink your sugar!
Limit Refined Grains: The biggest contributor to poor diet quality is refined grains, averaging 5.2 servings per day. These include refined bread, rice, crackers, chips, and other ultra-processed foods.
Embrace Whole Grains: Choose options like barley, bulgur, farro, quinoa, brown rice, and oatmeal. These take longer to digest, don’t spike blood sugar as quickly, and contain more fiber.
Focus on Fruits and Veggies: Aim for 4 to 5 cups each of fruits and vegetables daily. This hasn’t improved at all over the 20-year study period, so there’s plenty of room for growth!
Nourish Your Gut: Include beans, nuts, seeds, and fermented foods like yogurt, sauerkraut, and kimchi in your diet to support your microbiome.
Minimize Ultra-processed Foods: These are often high in added sugars, unhealthy fats, and salt. Opt for minimally processed, whole foods instead.
Remember, small changes can make a big difference. You don’t need to overhaul your entire diet overnight. Start by incorporating one or two of these suggestions into your daily routine and build from there.
To your health and better eating,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
Source:
LaMotte, S. (2024, June 17). America’s diet quality moved from an F to a D. Here’s how to turn yours into an A. CNN. https://www.cnn.com/2024/06/17/health/improve-diet-quality-tips-wellness/index.html
