Introduction
The problems related to obesity are well-documented in this country. There is a public awareness campaign with regards to the harmful effects of overeating and the lack of physical activity. There are various government agencies involved in this endeavor but one of the most helpful is the Food Pyramid designed and implemented by the U.S. Department of Agriculture. This website allows the visitor to enter health-related information and then be able to receive feedback and access to resources that will help in reducing weight or sustaining an ideal weight. One of the most important features of this service is the part where one can get information regarding the food consumed daily. This way one can create an effective plan to become healthy.
Food Pyramid
After using the USDA program I discovered that I am overweight and need to shed off those pounds using a combination of exercise and a sensible healthy eating plan. But before going into that it must be pointed out first that I consume high-calorie foods. This is because I like to eat processed food, especially those that are rich in carbohydrates. This means that I am having trouble when it comes to burning excess calories because I consume more than I should. I am also aware that I need to consume more fruits and vegetables but I am addicted to high-calorie food, especially those that are artificially sweetened.
One way to motivate me is to realize that I can die prematurely due to my unhealthy diet. Obesity is also a medical as well as a social problem. When it comes to the social aspect of obesity I am well aware that it can sometimes cause low self-esteem, especially on campus, in the office, as well as in the community. Interacting with people can be a problem when weighed down by the negative impact of obesity. Aside from the emotional impact of such a problem, my quality of life can suffer considering that obesity can result to:
- type 2 diabetes (high blood sugar)
- high blood pressure
- heart disease and stroke
- some types of cancer
- sleep apnea (when breathing stops for short periods during sleep)
- osteoarthritis (wearing away of the joints)
- gallbladder disease
- liver disease
- irregular menstrual period
Yet, first of all, I have to make sure that there are no other explanations for my being overweight other than the fact that I like to consume sugar-filled snacks and other junk food. I have to find out first if I am suffering from hypothyroidism. This medical condition can easily cause significant weight gain. Certain types of medication can also increase weight. After I am certain that I am not dealing with this kind of problem then I am sure that my weight problem is due to eating high-calorie food.
The Plan
One of the significant changes that should be made is with regards to the consumption of processed food. To be more specific I should limit my intake of refined products such as white bread. Rather than eating refined products, I should consider taking in more whole grains. Thus, it is much better if I will eat whole-wheat bread. Examples of whole-grain are whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice. The advantages of eating whole grains can be understood by looking at the components of whole grains. It still contains the entire grain kernel – the bran, germ, and endosperm. This means that it is healthier as it contains dietary fiber, iron, and many B vitamins. Refined grains are turned into products that have a finer texture and longer shelf life but are also less nutritious.
The practical way to add more whole grains into my diet is to use the idea of substitution. For instance, if I like eating baked green peppers or tomatoes, instead of using white rice, I can substitute it with brown rice. This is easy to understand because the overpowering taste of the pepper can easily mask the taste of the more unrefined brown rice. It means I can hardly taste the difference. The same principle applies to substituting whole wheat or oat flour for refined flour in making pancakes, waffles, and muffins. I may detect some changes but the slight difference in texture and taste can be ignored.
I must not only worry about reducing my consumption of refined products, but I must also consider adding more vegetables into my diet. There is no need to elaborate on the importance of vegetables. These are excellent sources of essential vitamins and minerals. In my case, I have to eat more dark green vegetables, orange vegetables as well as dry beans and peas. Examples of vegetables that are highly nutritious are sweet potatoes, white potatoes, white beans, tomato, beet greens, soybeans, lima beans, winter squash, spinach, lentils, kidney beans, and split beans, carrots, and celery.
Aside from whole grains and vegetables, I must add to my plan a healthy serving of fruits. Just like vegetables, fruits are excellent sources not only of dietary fiber but also of essential vitamins and minerals. There must be a variety of fruits in my diet for different types of fruits also contain different types of nutrients. The best way is to consume fresh fruits that are in season. This means that I should not be eating apples every day but consuming a variety of fruits that are in season In this way I can be assured of consuming a wide variety of fruits from January to December. Moreover, eating fruits in the season has the added advantage of being less expensive.
Foods that are rich in calcium must be added to my diet. It is good for building bones. The best sources are milk products and this includes cheese, yogurt, and milk-based desserts. Since I am trying to reduce weight the best kind of milk for me is fat-free milk – I get all the benefits of calcium-rich milk minus the fat that can add more pounds to my frame. While I am convinced of the benefits of drinking milk daily this part of the diet plan requires some strategy.
The first thing to do is to make milk as a beverage at meals. It can also be added to coffee and can be used as an important ingredient in cappuccinos or lattes. When eating oatmeal and other cereals it is best to put milk in it. Eat yogurt as a quick snack. For dessert, low-fat milk can be used to make chocolate pudding. In casseroles, soups, stews, or vegetables I can add shredded cheese to improve the taste of the food.
While it is a healthy decision to consume more whole grains, fruits and vegetables it does not mean that I can no longer eat meat, poultry, fish, eggs, and nuts. These foods are good sources of protein and other vitamins and minerals. The most important thing to consider, when dealing with this food group is to always make it a point to eat lean meat and to reduce the fat content of food products coming from this group.
Thus, for beef the leanest beef cuts include round steaks and roasts such as round eye, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts. The same thing applies for ground beef, I must insist that it should be extra lean ground beef and upon checking the labels I must be able to see that it is at least 90% lean. For pork, I must remember that the leanest portion includes pork loin, tenderloin, center loin, and ham.
When it comes to poultry, chicken must be skinless. If the customer is unable to request a skinless chicken then he or she must remove the skin of the chicken. The same thing goes for other poultry products such as duck, turkey, and goose. My diet should also consist of nuts and seeds such as almonds, cashews, mixed nuts, sunflower seeds, etc. Fish products are also included such as catfish, cod, flounder, herring, mackerel, salmon, snapper, etc. Fish products are not only good sources of protein but are also good sources of calcium and other nutrients.
Conclusion
The best way to implement a successful diet plan is to first understand the reason why I am overweight. As mentioned earlier when hypothyroidism and side effects of medication are not the reason for the significant weight gain then it is safe to assume that my struggle with weight is due to my addiction to sugar, carbohydrates, and junk food. The next step is to review the feedback of the USDA food pyramid and create a sensible weight loss plan. This plan is not only about eating the right kind of food but it is also about getting the body in shape by doing a more systematic way to exercise.
When it comes to whole grains it must be reiterated that one of the best solutions is to substitute whole grain with processed flour when it comes to making muffins, pancakes, and other flour-based products. By mixing whole grains with other ingredients I will not be able to detect the slight differences in flavor and texture. This means that it would be easier for me to follow the plan for I continue to enjoy food without feeling deprived of good-tasting food.
The next thing to do is to create a system where I will be forced to eat more vegetables and more fruits. One way of doing it is to have fruits visible at all times. It can be placed in the kitchen where it can be easily spotted. It can also be prepared beforehand so I can easily take a snack without having to reach out to processed food in the kitchen area. Vegetables must also be consumed in greater amounts because they can help me reduce weight. Substitution of one ingredient with vegetables can also spice up traditional recipes. It is like hitting two birds with one stone – a meal rich in nutrients but one that is not as fattening.
All of these things are of no use if I will forget one of the most important aspects of weight loss and it is physical activity. It is only through physical activity that humans begin to lose weight. Exercising can burn calories. There is no substitute for vigorous exercise. I must maintain my brisk walking. I must also add to my repertoire different kinds of physical activity.
In my case, the real culprit for my being overweight is the consumption of processed foods. The high sugar content in many processed foods added to my weight problems. Thus, in my weight plan, there must be a significant reduction of foods with high-calorie content. Most of the time it would be a struggle to follow the plan. It must be pointed out that to lose weigh one must consider the psychological aspect of burning all those excess calories. I must remind myself that if I will not lose weight now I may encounter some serious problems down the line when my body could no longer support the activities that I like. It is therefore time to embark on a journey to weight loss.