Nutrition Facts
Protein is vital for anyone embarking on a new physical fitness routines. The energy and nutrients found in 3oz portions of lean meats such as fish and chicken help rebuild muscle and provide essential amino acids and omega-3 vitamins. However, red meats, pork, and other artery-clogging foods such as hamburgers and hotdogs should be avoided at all costs. These meats are bad news for your heart and weight, and should only be consumed sparingly if at all.
Because of their darker skin tone, African Americans have reduced levels of Vitamin D production in their skin. Vitamin D insufficiency is more prevalent among African Americans than other Americans and, in North America, most young, healthy blacks do not achieve optimal concentrations at any time of year. This vitamin deficiency is an easy fix, as long as communities are aware. Alongside being relatively inexpensive, Vitamin D supplements can help combat cardiovascular disease, diabetes, and some cancers.
Fast food is a ubiquitous part of American culture contributing to the obesity epidemic plaguing the African American community. African Americans between the ages of 20 and 39 have the most fast food in their diet when compared with their Caucasian and Hispanic counterparts, as one-fifth of their calorie intake came from quick service restaurants. Without a doubt, there are several healthy choices at fast food a restaurant whose convenience factor is undeniable. However, African American families should refocus mealtime on meals prepared at home to reduce calories, saturated fats, and integrate more fruits and vegetables.
According to a recent study published by the California Food Guide, many traditional African-American methods for preparing foods such a deep frying, seasoning with ham hocks, and adding gravy conflict with the recommended steps to reduce sodium and fat intake. Additionally, many events in the African American community such as church outings and family reunions include “soul food” staples that lack essential vitamins and nutrients needed to maintain a healthy lifestyle.
Salt and sugar are silent killers in the African American diet, found in nearly every frozen, processed, and restaurant food. Excess salt is a direct cause of high blood pressure, also known as hypertension. In the African-American community, the effects of high blood pressure are far worse – 41% percent of blacks have high blood pressure, as compared to 27% of whites. They develop it at younger ages and are more likely to suffer such complications as kidney diseases, stroke, blindness and heart disease. African Americans adults need to be sure to check nutrition labels for sodium and sugar on everything they eat, limiting sodium intake to 2,300 milligrams a day and sugar intake to no more than 6 teaspoons a day.
There are plenty of ways to keep your foods spicy and tasty without adding excess salt and sugar. Everyday herbs and spices can enhance your meals and even provide health benefits, without adding extra calories! Certain herbs and spices curb inflammation in the body, which may give rise to heart disease and cancer. For example, antioxidants in cinnamon have been linked to lower inflammation, as well as reductions in blood glucose concentrations in people with diabetes.
Of all the fad diets out there, only a few ensure that you maintain intake of essential vitamins and nutrients without depriving your tastebuds. Choosing a diet that you enjoy will help make it a lifestyle change and not a crash diet. The Mediterranean Diet is a heart-healthy eating plan that includes fruit, vegetables, fish, and whole grains, and can help reduce the risks for chronic diseases including cancer.
Your nutrition can help you not only look but feel better — and experts point to plant-based diets as a health-forward option for 2024 and beyond.
“Low carbohydrate diets do tend to promote weight loss, but the nutritional value of the diet still really matters. So what you want to be doing is looking for diets that are high in protein and fiber, but you want to be getting those nutrients from plant-based foods more than meat based foods,” says Dr. Céline Gounder, a CBS News medical contributor and editor-at-large for public health at KFF Health News. “When you make those adjustments to your diet, we do see a greater weight loss.”
Vegan diets aren’t the only way to eat plant-based. The Mediterranean diet, for example — which as made headlines for its health benefits — also focuses on whole, plant ingredients. Patterned on the traditional cuisines of the region, the diet emphasizes fresh fruits and vegetables, fish, legumes, nuts and whole grains.
“This is basically a low carbohydrate diet that’s also low in animal fats and proteins,” Gounder said. “You’re going to have a lot of fish, beans, lentils, whole grains, fruits and vegetables.” She also noted the foods tend to be healthier when flavored with herbs and spices as opposed to salt.
In terms of protein, Gounder suggests looking towards more plant-based proteins like beans and lentils as opposed to red meat.
And she offered a word of caution about some meat alternatives made with processed plant proteins.
“Things like plant based burgers, for example, are getting more and more popular. They are very high protein, but they may also be high in saturated fats,” she explains. “Some of them do have this long list of ultra-processed ingredients, so they may not always be so great for you.”
If you are looking for a meat alternative, she suggests looking at the list of ingredients.
“Maybe something like a very simple black bean burger as opposed to some of the other alternatives,” she suggests. “If you can’t pronounce the words in the list of ingredients, it’s probably ultra-processed.”
In general, ultra-processed foods are better avoided, nutrition experts say.
“You do see an increased risk in high blood pressure, diabetes, cardiovascular disease, stroke, even depression with these ultra-processed foods,” Gounder adds.
Experts also point to plant-based diets as a vital component in supporting gut health.
Dr. Aditya Sreenivasan, a gastroenterologist at Lenox Hill Hospital, said the advice is basically simple: “It’s just a matter of quote-unquote ‘being healthier’ and eating a quote-unquote ‘healthy’ diet,” he recently told CBS News. But he admits that it can be “hard to to meet these criteria, especially living in this country.”
What exactly does this way of eating look like?
Focus on whole plant foods, Dr. Shilpa Ravella, transplant gastroenterologist and assistant professor of medicine at Columbia University, previously told CBS News.
“Whole plant foods are incredibly important for gut health because they provide fiber for our gut microbes, and fiber is the most important nutrient for those gut microbes,” Ravella says.
Despite the importance of fiber in our diets, only about 5% of Americans meet the recommended daily amounts.
“In this country we unfortunately have a fiber deficiency,” she says. “We need to go beyond those recommended daily amounts for optimal gut health.”
Contact us!
