Given our modern hectic life, it is difficult to imagine not eating on the run or consuming already prepared food. But is it safe? Are we causing harm to ourselves?
A recently published study has identified 10 foods and 7 nutrients associated with the development of coronary heart disease (CHD), diabetes, and stroke. [1]
Foods with the highest risk, which double our chances of these diseases include:
-
Highly processed meats, especially processed red meat
-
Sweetened beverages, like soda and juice
Nutrients with the highest risk:
-
Starches/sugars
-
Salt
-
Trans fats, including:
-
deep fried in partially hydrogenated oil food, mostly served in fast food restaurants
-
pie crust
-
non-dairy creamers and margarine
-
frosting and shortening
-
microwave popcorn
-
shelf-stable cookies and cakes
-
biscuits, crackers and saltines
-
bisquick, waffle and pancake mixes
-
creamy frozen drinks, like Dairy Queen’s Blizzards and shakes, Wendy’s vanilla frosty cone, etc.
The good news is there are plenty of healthy foods that we should eat to prevent these dreaded diseases:
-
Vegetables, especially green leafy vegetables and cruciferous, at least 100 grams/day
-
Fruits, berries, at least 2 servings (100 grams)/day
-
Beans/legumes, at least 100 grams/day
-
Nuts and seeds, at least 1 serving (10-15)/day
-
Whole grains, 30-50 grams/day
-
Yogurt, kefir, at least 8 oz/day
-
Red meat, unprocessed, 100 grams/week
-
Fish/seafood, at least 3-4 servings (100 grams)/week
Healthy nutrients:
-
Polyunsaturated fats to replace carbs and saturated fats, up to 15% of daily energy
-
Seafood omega-3s, 250-500 mg/day
-
Dietary fiber, 40-50 grams/day
-
Potassium, 4.5 grams/day
In general, minimally processed, bioactive-rich food are associated with protective effects, and more processed food, like meats, sugar or artificially sweetened beverages are linked to harmful effects.
And do not forget to eat slowly and enjoy your food.
Another study showed that if you smile and savor your meal, you eat less. Smiling decreases the craving for food and we eat less. This was more noticeable in people with a high degree of emotional eating, and helped them not to overeat. [2]
For more information on healthy nutrition, please schedule an appointment with Dr. Koganski at 215-750-7000 or www.NewtownInternalMedicine.com
References:
[1] Micha R , et al. Etiologic effects and optimal intakes of food and nutrients for risks of cardiovascular disease and diabetes: systematic review and meta-analyses from the Nutrition and Chronic Disease Expert Group. Plos One. 2017,12: e0175149.
[2] Schmidt J, et al. “Smile away your craving”- Facial feedback modulates cue-induced food cravings. https//doi.org/101016/j.appet.2017.05.037.
Tags:
healthy eating
heart disease
smile
diabetes
processed food
food cravings
