About half of all American adults have one or more preventable, diet-related chronic diseases, including cardiovascular disease, type 2 diabetes, and overweight/obesity.

The good news!

Healthy eating patterns and regular physical activity can help people achieve and maintain good health and reduce the risk of chronic disease throughout all stages of the lifespan, accommodating their traditions, culture, and budget. The concept of “healthy shifts” makes dietary change tangible and less overwhelming. 

Read as  I unfold 5 key elements that encourage healthy eating patterns and kick your weight loss into high gear!

Key Element #1. Follow a Healthy Eating Pattern Across the Lifespan.

In a nutshell: Consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level.

Over the course of any given day, week, or year, you consume foods and beverages in combination—called an eating pattern. An eating pattern is more than the sum of its parts; it represents the totality of what you habitually eat and drink, and these dietary components act synergistically in relation to health.

All food and beverage choices matter. Eat from all food groups at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease.

Key Point: Ditch the long list of foods to avoid if those foods fall under the 5 food groups and heart healthy fats! Also note that no one food has it all. An eating pattern is the combination of all the foods and beverages a person eats and drinks over time.

 

Key Element #2. Focus on variety, nutrient density, and amount.

By definition, healthy eating patterns need to:

• Stay within appropriate calorie limits for a your age, sex, and activity level
• Meet nutritional needs (don’t severely restrict calories or carbs)
• Be achievable and maintainable in the long-term (realistic and not cutting out foods you enjoy eating)

One important way of achieving a healthy eating pattern is to choose a variety of nutrient-dense foods across all food groups

What does this mean?

Nutrient-dense foods have the right balance—they pack in plenty of important nutrients and are naturally lean or low in solid fats and have little or no added solid fats, sugars, refined starches, or sodium.  Nutrient-dense foods are the foundation of a healthy eating pattern.

 

Key Element #3. Limit calories from added sugars and saturated fats and reduce sodium intake.

Added Sugars: Limit to less than 10% of total calories daily. When sugars or syrups are added to foods as they’re processed or prepared, they’re called added sugars. (Natural sugars—in fruits, vegetables, and milk—are not added sugars.) Added sugars add calories without other nutritional value.

Saturated & Trans Fats: Limit saturated fats to less than 10% of total calories daily by replacing them with unsaturated fats and limit trans fats to as low as possible.  Diets high in saturated and trans fats are associated with heart disease.  Foods high in saturated fats include butter, whole milk, and meats that aren’t labeled lean. Trans fats are in processed foods, like desserts, frozen pizza, and coffee creamer.

Sodium: Limit to less than 2,300 mg daily (for adults and children 14 years and older). Most Americans get 50% more sodium than recommended. Diets high in sodium are associated with high blood pressure and heart disease.

Key Element #4. Shift to Healthier Food & Beverage Choices.

The concept of “healthy shifts” makes dietary change tangible and less overwhelming. By helping people focus on small improvements, eating healthy may seem more manageable.  When it comes to improving food and beverage choices, small changes can add up to big benefits.

Shifts. A term for healthy substitutions—replacing typical food choices with nutrient-dense alternatives. Healthy shifts can be within food groups or between them.

A few examples of some shifts:

• Whole/2% milk to low-fat/Fat-free
• White bread to whole grain bread
• Chips to unsalted nuts
• Soda to water
• Butter to olive/canola oil
• Fatty cuts of meat to lean protein, seafood, beans

Key Element #5. Support Healthy Eating Patterns for All.

The vast majority of Americans aren’t following these recommendations for a healthy eating pattern.

Guess what, each one of us can help change that. We all can work together in becoming each other’s accountability partner. Small changes each day bring about healthy and sustainable changes at:

• home
• work
• school
• In the community