The mystery of todays American diet and the potential for weight gain and cardiovascular disease are widely recognized consequences of a hazardous diet, the general public frequently fails to recognize that their diet can also have a detrimental impact on other aspects of health, including mental health. Furthermore, the issue is of increased public importance due to the widespread impact of the American diet on society.
According to the Dietary Guidelines for Americans diet, the typical American diet is comprised of refined grains, excess sodium, saturated fat, and calories from solid lipids and added carbohydrates. Additionally, according to the guidelines, Americans consume fewer vegetables, fruits, whole cereals, dairy products, and lipids than is recommended. Within the next 15 years, it is anticipated that the percentage of obese adults in the United States will rise to nearly 50%, from the current level of nearly 35%.
Fast food chains have been attributed a portion of the responsibility, as they are known to serve foods that are high in calories, lipids, carbohydrates, and sodium, while being low in vitamins and minerals. Although these restaurants may contribute to the substandard diet of the average American, they are not the solitary culprit. It will be readily apparent why the American diet is severely deficient upon entering any American grocery store. Nutritious foods, such as fresh fruits, vegetables, and lean proteins, are frequently more costly than packaged foods. Packaged foods frequently contain higher quantities of sodium, refined cereals, sugar, and unhealthy oils than those recommended by the Dietary Guidelines for Americans. Additionally, there are additional packaged food alternatives: crisps are the sole focus of entire aisles, while healthful alternatives are restricted to a smaller segment of the store.
Junk food and meat are both detrimental; however, they must be assessed independently: The argument for reducing the consumption of junk food is primarily based on the fact that UPFs dominate the calorie supply of industrialized nations and that diet-related maladies (diabetes, heart disease, and a dozen malignancies) result in the deaths of approximately 600,000 Americans each year. (In contrast, the present incidence of Covid-19 infection in the United States will result in the deaths of 100,000 individuals next year.) Studies are increasingly demonstrating that these diseases are not solely caused by “sugar,” “inflammation,” or “saturated fat,” but rather by a previously unidentified combination of factors that are inherent in UPFs.
Improved labelling laws, tariffs on the most egregious perpetrators (particularly sugar-sweetened beverages), and restrictions on the sale of junk food to juveniles and on government property can rapidly decrease the consumption of junk food. Numerous municipalities in the United States and even countries abroad are currently investigating each of these.
Although the consumption of meat is not inherently harmful, the production of 10 billion animals annually for human consumption in the United States has catastrophic consequences for both our health and the environment.
There are numerous adverse consequences, including the environmental devastation and carcinogenic impact of factory farms, the generation of greenhouse gases, the exposure and resistance to antibiotics, and the exorbitant land and resource use. Compared to industrially produced livestock, unprocessed food from the plant kingdom is less costly, less harmful, and innumerable ways healthier. It is crucial to transcend the fetishization of “animal protein” as essential to human health (which it is not) and to recognize that meat consumption in industrialized nations must be diminished, despite the fact that few are in favor of banning flesh. This can be initiated by reducing the harm caused by production (as exemplified by Senator Cory Booker’s recent Industrial Agriculture Accountability Act), which would result in a decrease in both consumption and yield.
The following are commendable actions: restricting the barely regulated use of antibiotics in animal production, reducing monopolistic practices, and supporting small farms, as well as local and regional production and consumption. Additionally, limiting the (currently almost unregulated) emissions produced by factory farms and defining and penalizing the type of animal cruelty that is considered “routine” in factory farms.
Preparing Nutritious American Diet at Home
The typical American diet frequently consists of meals that are more convenient than healthful in order to keep up with the rhythm of life. This includes processed and fast food, which can contain artery-clogging oil, added sugar, and fat. However, there are straightforward and expedient methods for preparing healthful American cuisine at home:
Substitutes for Healthier Ingredients
You are not required to forgo your summer gatherings and comfort cuisine in order to maintain your health. Attempt to make healthier decisions by employing the following:
Opt for plant-based or lean protein in place of pork or beef to reduce saturated fat and calories. Lean protein options include poultry, turkey, and seafood, while plant-based protein options include legumes.
Half or no bun: Americans enjoy their burgers, hotdogs, and sandwiches layered on bread and rolls. However, by choosing half the quantity of bread (or a lettuce wrap instead of a roll), they can save up to 30 grammes of carbohydrates and 150 calories.
Reduced condiments: Whether you are applying mayonnaise, ketchup, or blue cheese dressing, you are consuming additional calories and sugar. If you must have the sauce, it is advisable to reduce the quantity by half. This will provide the desired flavour without causing a sugar surge.
A complement of vegetables: Ensure that half of your plate is comprised of vegetables. Locally grown produce is a simple and effective method of supporting farmers and balancing your meal, whether it is roasted, grilled, or incorporated into a salad.
Fruit for dessert: Fruit provides a natural flavor that is ideal following a substantial meal. Are you yearning for apple pie? For a fast and effortless dessert, omit the crust and bake apple segments dusted with cinnamon. Despite the convenience of having meals delivered directly to your doorstep, it is possible to prepare nutritious American cuisine in the privacy of your own home. Consider cooking all of your proteins and vegetables for the week at once to save time on weeknights if culinary time is a concern. To cook meat, fish, and vegetables with the least amount of added oil, head to the grill or oven. Consider employing an air fryer if you prefer the firm texture of fried meals. A golden, crispy exterior is achieved by circulating heated air around the food and utilizing only one tablespoon of oil.
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