By Rick Banas of BMA Management, Ltd.
My idea of a balanced diet, I often tell people as we discuss food and nutrition, is that half of what you eat is good for you and half of it isn’t.
I might also toss into the discussion the question, “I wonder how many people develop health problems from the stress of worrying about what they eat?”
My objective is just to stir debate. Of course, we need to pay attention not only to what we eat, but to how much.
With that in mind, I wanted to share with you some of the comments that Kathy Milner made during one of the sessions at the 2011 Assisted Living Federation of America’s Conference (ALFA) that I attended earlier this week.
Kathy is President of American Quality Foods in Mills River, North Carolina. The company, which was founded in 1994, manufactures and distributes reduced carbohydrate, low-fat and sugar-free dessert mixes. For those of you who are curious, Mills River is near Ashville. You can learn more about American Quality Foods by going to
www.americanqualityfoods.com
The Obesity Epidemic
Here in Illinois, the percentage of individuals that the Centers for Disease Control considers to be obese has increased from less than 10% in 1986 to more than 25% in 2009. But by no means is Illinois among the worst states in the nation. Nine states have percentages that top the 30% mark.
How did this happen? As Kathy put it, “we are eating a lot more than we are burning off.” Or as I read on the flight back from the Conference in the book “Influencer: The Power to Change Anything,” the problem is that “it turns out your body doesn’t burn 6,000 calories a day.”
Obesity is tied to many health problems, Kathy said.
You are seven times more likely to develop diabetes.
Some cancers are linked to obesity.
You are much more likely to have a stroke.
Obesity can make arthritis worse.
Low Fat Diets
A common myth is that fats make us fat, Kathy said. Thirty years ago, 40% of our calories came from fat and the incidence of obesity was not a major problem. Fats are essential to body function. The problem is that we are eating too many of the bad fats and not enough of the good fats.
The good fats are the monounsaturated fats or fats that are a liquid at room temperature. Examples include canola oil, peanut oil and olive oil. Good fats can be instrumental in helping to decrease our lousy cholesterol levels and increase our good cholesterol levels. Great foods include walnuts, flax and fatty fish. The American Heart Association, for example, recommends eating fish – particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon – at least twice a week.
The fats we should limit are the saturated fats. These fats increase our good cholesterol but they also increase the bad. Examples of saturated fats include meat and butter.
The fats we should avoid are trans fatty acids such as partially hydrogenated shortening and margarine because they increase our lousy cholesterol levels and decrease our good cholesterol.
Low Sodium
Our sodium intake has gotten out of control, but not primarily because of the salt we sprinkle on our food, Kathy said. Eating processed and fast foods account for 77% of our salt intake. The number one contributor is bread. Soups and salad dressings also have high salt content.
For most people, excessive long-term salt intake will increase blood pressure and significantly increase the risk of kidney disease, heart disease, damaged arteries and vascular dementia.
Reduced Sugar
The problem of too much sugar consumption is not primarily due to eating too many desserts. Research shows that nearly half of the sugar we consume is from the beverages we drink and less than 15% from desserts such as cookies and cake.
We will get all the sugar we need just by eating the right amount of fruit, said Kathy.
Everything in Moderation
Kathy concluded her session on “Diet & Dining Trends” with much the same advice that my mother has been telling me for years. Everything in Moderation.
What are your thoughts about Kathy’s recipe?
All affordable assisted living communities managed by BMA Management, Ltd. are certified and surveyed by the Illinois Department of Healthcare and Family Services. All assisted living communities are licensed and surveyed by the Illinois Department of Public Health.
“BMA Management, Ltd. is the leading provider of assisted living in Illinois
and one of the 20 largest providers of assisted living in the United States.”
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