Unregulated consumption of Food has resulted in more than 190 million Americans being overweight or obese. Obesity as we all know is the root cause of several cardio-vascular diseases and Type 2 diabetes. Consuming healthy food is the best way to lower the risk of being affected by these degenerative diseases. But are we on the right track?

With busy schedules and tight budgets, the processed food culture has become predominant in the US. Opting for convenience foods ‘on the go’ is fast catching on. Convenience foods that comprise highly refined and processed foods are in fact an unhealthy food choice, causing immense harm to the body systems. With erratic eating habits in the US, food has acquired a new meaning for the Americans. Food considered a source of nutrition for the better functioning of the body has been reduced to a tasty substance that is fatty, processed, refined, calorie rich without essential nutrients. These unhealthy foods are detrimental to the body’s functions, leading to several degenerative diseases in the long run.

To stay fit and healthy, we should consider removing the following from our daily intake:

– White bread and pastas made with refined flours

– Processed meat like bacon, sausages, and hot dogs and ham

– Canned food, as they have a high quantity of sodium

– Frozen packed meals that have meat in it

– Meal mixes

– Wafers high in trans-fats and commercially fried and baked goods such as crackers and cookies

– Frozen fish sticks

– Soft drinks, aerated energy drinks and sweetened juices

– Sugary breakfast cereals

– ‘Combo-meals’ that are most sought after as they are easy on the pocket. The portion sizes are extremely large        resulting in overeating and eventually leading to a obese lifestyle

But not to worry, these food items can be substituted by those that are healthy, such as:

– Whole wheat bread or pastas made from whole grains

– Fresh fruits, legumes and vegetables

– Lean Chicken meat and fresh fish like Salmon and Tuna

– Unsweetened Apple, Grapefruit or Cranberry juice

– Oatmeal that has both soluble and insoluble fibers

– Dark chocolate piece to satisfy the sweet tooth. It is rich in anti-oxidants

Understanding the effect of unhealthy food on the body and the increasing consumption of it, the food processing industry too is fast adopting processes like pasteurization, autoclavation, drying, salting, separation of various components, milling, centrifugation, and pressing to provide for healthy living.

We too need to be more vigilant about the food choices we make and control the size of the portions. On an average, Americans are known to consume 815 billion calories of food each day. This is about 200 billion calories over requirement and enough to feed 80 million other people!

Overeating if not controlled leads to chubby people with obesity being a devastating outcome. Obesity is a high risk factor for Diabetes, which causes more deaths each year than breast cancer and AIDS combined! Two out of three diabetics die from coronary diseases or a stroke.

Yes, Diabetes is a dangerous disease, but can be controlled by ingesting healthy food and exercising. Diabetes is a condition wherein the body does not produce enough insulin or use it properly. Insulin is the hormone which coverts sugar from food into energy to perform daily activities.

There are several myths surrounding diabetes that need to be debunked for healthy living.  Some are as follows:

• Carbohydrates should not be consumed: this is completely untrue. Infact, carbohydrates have the greatest effect on blood glucose levels, which is why you should consume carbohydrate foods that have essential nutrients like vitamins, minerals and fiber. Whole-grain breads and high-fiber fruits and vegetables are healthy food options
• You have to give up your favorite food: There is no reason why you should not eat what you like. Instead change the way it is prepared and reduce the serving size
• Say ‘No’ to desserts: No way! You can definitely include a small dessert in your diet plan. A dietician could help you do it. Artificial sweeteners could be used to prepare desserts. You could also use natural sweeteners like honey, dates and rasins while preparing a sweet treat. All you need to do is change the way your dessert is prepared, cut down on the serving size and consume them occasionally
• Artificial sweeteners are dangerous: Artificial sweeteners are sweeter than sugar, thus you consume a smaller amount of it. As a consequence you eat fewer calories than found in sugar. A dietitian can help you determine which sweetener works for you
• Diabetics need to consume special meals prepared for them: Diabetics only need to monitor what they eat more closely. They can usually eat everything another member of the family can eat
• Diabetes can be controlled with ‘diet food’: Diet foods are not always healthy food options.  Also they are highly priced. Homemade foods are a better choice
• Eating too much sugar causes Diabetes: Diabetes is not a consequence of consuming large quantities of sugar. It is a result of the body not being able to convert sugar to energy.  It is related to family history, wrong eating habits and sedentary lifestyle

Diabetics can build a healthier plate by consuming:

• Carbohydrates got from whole wheat bread and whole grain foods
• Healthy proteins derived from egg white, beans and fish. Salmon and Tuna are also rich in Omega 3 and Omega 6 Fatty acids
• Sesame oil, Canola oil or olive oil should be used while preparing meals. The amount of butter, margarine and shortening should be reduced in every day diet
• Fiber-rich foods like vegetables, fruits, bran cereals and legumes. A concoction of celery, an apple and spinach leaves can be a great nourishing snack anytime of the day

For more options on healthy foods log on to: http://www.laurelhealthfoods.com