Being overweight or obese increases your risk for cardiovascular disease and other chronic diseases.1
A 20% increase in Americans following the Healthy US-Style eating pattern could result in an annual savings of $31.5 billion in healthcare costs.2
Fad diets promise an easy way to lose pounds, but most aren’t evidence-based or healthy and aren’t sustainable for long-term weight loss.
When it comes to trying to eat healthier, there’s no time like the present.
“Any time is a good time to begin a healthy dietary pattern,” said registered dietitian Linda Van Horn. “The challenge is to sustain it throughout the year, and to accomplish that, you need some guidelines to succeed.”
If you don’t know the ins and outs of nutrition, you’re not alone. A 20% increase in Americans following the Healthy US-Style eating pattern could result in an annual savings of $31.5 billion in healthcare costs arising from cardiovascular disease, cancer and Type 2 diabetes.2
But it needn’t be so daunting. Healthy eating isn’t rocket science — it’s simply a matter of knowing a few basics about nutrition and consciously thinking about what you choose to eat and what you don’t.
Don’t be fooled by fad diets
Topping the suggested list of “don’ts” are fad diets, including popular ones like the Keto and Paleo diets. According to Van Horn, most fad diets aren’t evidence-based, and when they avoid certain food groups, they eliminate key nutrients, vitamins, minerals and/or fiber that can sabotage your desire for health and weight control.
“Fad diets are potentially unhealthy and unsustainable for the long-term and typically offer short-term results that rapidly disappear long term,” she said.
In place of fad diets, it’s better to follow the “85/15” ground rule laid out in the USDA’s 2020-2025 Dietary Guidelines for Americans.
The guidelines advise that at least 85% of your daily calories should come from “nutrient-dense foods,” including fruits, vegetables, whole grains, low-fat or no-fat dairy products, lean meats, fish, nuts, beans, and soy products.3
The other 15% of your calories could come from foods with added sugars or fats, such as pastries, cookies, sugar-sweetened drinks, or alcohol. This 15% equals only about 250 to 350 calories for most Americans.3 This amounts to a small piece of cake, pie, a junior-size candy bar or a 6-ounce glass of wine, so it’s easy to overindulge.
“Unfortunately, people often do just that,” said Van Horn, chief of nutrition in the Department of Preventive Medicine at Northwestern University's Feinberg School of Medicine in Chicago.
“They get the majority of their calories from snacks, desserts, alcohol, and other foods that are flavorful but nutrient-poor. This contributes to becoming overweight or obese, thereby pulling the trigger on developing risks for cardiovascular disease and other chronic diseases.”
Smart choices start at the grocery store
Eating healthy on a regular basis starts at the grocery store. Van Horn suggests always putting fresh or frozen fruits and produce on your grocery list. Fruit is tasty and an easy go-to food whenever you’re hungry. Berries are particularly nutritious, easy to eat and they’re packed with antioxidants, vitamins, and nutrients.4
Vegetables are another grocery store priority and staple in your meal prep. Van Horn recommends buying whatever fresh veggies you like that can be easily chopped and tossed into a salad. “Oven-roasted vegetables are also delicious,” she said, “but even frozen veggies that can be quickly heated and sprinkled with Parmesan cheese or herbs and spices add important nutrients to your diet.”
And don’t forget about nutrient-rich plant proteins such as beans, peas, and nuts. Van Horn is a big fan of lentils, which can be mixed with sautéed onions and added to brown rice, whole-grain noodles, or squash for a hearty meatless main course she describes as “low cost but highly nutritious.” Other high-protein beans include pinto, kidney, garbanzo, and soybeans.5
Make sure you’re getting plenty of fiber
One good thing about plant-based diets is they’re high in fiber. Women should consume around 25 grams of plant-based dietary fiber of per day, and men should aim for 38 grams.6 It can help you feel full and empower your weight-control efforts.
“Dietary fiber is the unsung hero of nutrition because it achieves so many benefits. It makes you feel full and satisfied, helps your digestion and keeps you regular,” Van Horn said.
Fiber is just one of several healthy things to look for on the “Nutrition Facts” labels found on almost all packaged foods. “Other things to look for include vitamins, protein, and monounsaturated and polyunsaturated fats — the so-called ‘good fats’ which can lower disease risk — as well as potentially harmful items like excessive calories, sodium, added sugar, and trans and saturated fats,” she said.
“Taking the time to read nutrition labels makes a big difference with processed and packaged foods because it helps you be more selective,” said Van Horn. By comparing the labels of certain foods, you can decide which is best for you.
Practice mindful eating
One nutrition trend that’s been studied extensively in recent years is intermittent fasting, which means limiting your food and drink intake to certain times of the day or week to help control calorie intake and enhance weight loss. Van Horn says ongoing research documents that for some people, fasting after a certain hour — say, 8:00 pm until the next morning — shows promising results.
“For people prone to overeating, there’s a risk at the end of the day when you’re tired and you give yourself permission to eat anything you want, especially if you’ve had a glass or two of wine.”
Fasting at certain times and thinking hard about what you’re about to consume are two examples of what Van Horn calls “mindful eating.” Another example is remembering to pack healthy foods to bring with you if you’re traveling or if you know you might be working late at the office.
The more you think and plan before you eat, the easier it becomes. Van Horn says that for most people, after only 30 days straight of mindful eating, many people become so comfortable and delighted with how they look and feel, there is diminished tendency to return to being junk food junkies.
“Change your behavior and your attitude will follow,” she said. “You don’t have to go hungry to meet your healthy eating goals. You just have to be selective. Once you do that, you may be amazed at how much better you feel.”
Things to Consider:
At least 85% of your calories should come from “nutrient-dense foods” such as fruits, vegetables, and whole grains. The other 15% can come from desserts and foods with added sugars or fats.3
Increase your dietary fiber and protein intake by eating more nutrient-rich beans, peas, and nuts.
Take a minute to read nutrition labels on packaged foods. Look for healthy items like protein and vitamins as well as unhealthy things like excessive calories, sodium, and added sugar.
This article was prepared by the American Heart Association (AHA). Transamerica is not affiliated with the AHA and does not control, guarantee, or endorse the information. This information does not constitute the practice of medical advice, diagnosis, or treatment. Always talk to your healthcare provider for diagnosis and treatment, including your specific medical needs. If you have or suspect that you have a medical problem or condition, please contact a qualified healthcare professional immediately. If you are in the United States and experiencing a medical emergency, call 911, or call for emergency medical help immediately.
Transamerica Resources, Inc. is an Aegon company and is affiliated with various companies which include, but are not limited to, insurance companies and broker dealers. Transamerica Resources, Inc. does not offer insurance products or securities. The information provided is for educational purposes only and should not be construed as insurance, securities, ERISA, tax, investment, legal, medical or financial advice or guidance. Please consult your personal independent professionals for answers to your specific questions.
