Navigating the flood: healthy eating for a lifetime

Most of the major health issues affecting our country today can be tied to an unhealthy diet. Eating a diet that is rich in fruits, vegetables and whole grains can help lower your risk for some chronic conditions. It’s also important to avoid foods high in salt, sugar and saturated fat, as these can increase the risk of heart disease.

Putting that into practice isn’t always easy. There are a lot of terms on food labels and in food advertising that can make it seem like a food is healthier than it is. For example, if the first ingredient in your bread isn’t whole grain flour, it’s not as “whole grain” as you might think. “Low sugar,” “low fat,” “lite” and “light” actually have specific definitions manufacturers have to meet, but most people don’t know what they are. And those terms might not actually equal healthier.

To add to the confusion, there’s a disconnect between recommendations from trusted sources of information. The internet has given us easy access to dietary recommendations from governments and health agencies all over the world, but they don’t always align. The Dietary Guidelines for Americans recommends no more than 12 teaspoons of sugar per day for adults,¹ but the American Heart Association recommends about half that amount for adult women.² American guidelines align with Canada’s in many ways. For example, making about half your plate fruits and vegetables. However, they differ as well. Canada recommends a more plant-based approach to eating and doesn’t recommend that adults drink milk.

Some practical, common-sense tips can help you design a healthy dietary pattern for a lifetime.

So how do we make sense of this flood of recommendations? Some practical, common-sense tips can help you design a healthy dietary pattern for a lifetime.

• Be aware of how much sugar you’re getting in your food and drinks. We need some sugar in our diets as fuel, but we should lean more heavily on the naturally occurring sugars that come from fruits and vegetables. They also give us much-needed vitamins, minerals and fiber. Many processed foods include sweeteners added for flavor that don’t enhance the nutritional content. You can use spices, like cinnamon and vanilla, to boost your food’s flavor without adding sugar.

• Step away from the saltshaker. Generally, we get far too much sodium in our diets. Some of it occurs naturally in foods, like sugar. Companies add more during processing, we add more during cooking and then we add more again at the table. Try to limit the amount of highly processed foods you serve, and if you’re going to keep salt on your table, try not to cook with it. Flavorful herbs and spices, not to mention citrus, can help you build a meal that’s a treat for the senses without adding salt.

• Cook with healthier fats. Yes, butter can be delicious, but cooking with too much of it isn’t good for your heart or your waistline. Instead, reach for healthier fats like olive oil. It’s widely available and can be part of a heart-healthy diet. It also doesn’t smoke as quickly as butter does, which can make cooking a more pleasant experience.

• Don’t just think of the foods you shouldn’t eat – think of those you should eat more of! Find fruits, vegetables, nuts, grains and legumes you enjoy and find creative ways to add more of them in your day-to-day eating!

Whatever changes you decide to make, try to set realistic goals. If your family enjoys eating meat, becoming fully vegetarian overnight could be unsustainable. Instead, you can choose lean meats, like fish and poultry. You can also set aside a couple of days a week for meatless meals. Just be sure to check the labels if you’re using a meat substitute. Some of them are also highly processed, and that can be its own problem.

When you do make that luscious Beef Wellington, make it an event and feed your spirit. Dress the table, light the candles and really enjoy the whole experience. There’s nothing like sharing a delicious meal with people you love. Enjoy!

¹Dietary Guidelines for Americans 2020-2025. Available at https://www.dietaryguidelines.gov/. Accessed February 24, 2023.

²American Heart Association. Added Sugars. Available here. Accessed February 24, 2023.

This is not medical advice or intended to be a substitution for proper medical advice given by a licensed provider.