With the holiday season upon us, there is plenty to look forward to in the coming month. Unfortunately, that ‘plenty’ often includes food, which leads to the familiar January realization that a few extra pounds have come along for the ride into the new year.
Closely related to the subject of weight gain in America is a new study published by The Lancet in November, revealing that nearly three-quarters of U.S. adults are now overweight or obese. Aside from the fact that that is an overwhelming percentage, the other jarring revelation from the study is that in the 1990s, the statistic was significantly less, with closer to half of Americans categorized as obese. The study includes a forecast that by 2050, the rate will continue to rise, and people in the overweight and obese range will reach approximately 260 million unless aggressive (and successful) reforms, interventions and changes take place.
At the risk of sounding cynical, I would not recommend waiting for the federal government as our main strategy in achieving or maintaining our target weight. The good news is there are simple steps we can take that will significantly improve our diet, which makes us healthier and much more likely to maintain or achieve our target weight.
First, let’s look at the big picture of food in 2024 America. While a wide range of factors contribute to this steadily worsening epidemic of Americans of all races and ages becoming heavier, one consistent factor is the ultra-processed foods we are now surrounded by in the grocery store. It’s no coincidence that the trend of weight gain in the U.S. closely mirrors the steadily increasing percentage of daily calories we consume from ultra-processed foods, which is estimated to be between 60-90 percent of our daily food intake.
It’s worth mentioning the distinction between processed and ultra-processed foods. Processed food, according to the definition by the U.S. Department of Agriculture, broadly includes “any process that changes the fundamental nature of an agricultural product.” For example, freezing, dicing, heating or juicing something would make it into processed food. That definition significantly differs from the ultra-processed explanation of “snacks, drinks, ready meals and many other products created mostly or entirely from substances extracted from foods or derived from food constituents with little if any intact food.”
Ultra-processed foods come in many different shapes and flavors, but the problem is that while they are maximized for taste, convenience and shelf longevity, they fall short when it comes to nutritional value. When the ingredient label reads more like an industrial materials list than words you recognize as a food product, it’s likely ultra-processed.
Below is a partial list of everyday items that fall into the ultra-processed category:
- Fatty, sweet, savory or salty packaged snacks.
- Ice cream and frozen desserts.
- Cola, soda and other carbonated soft drinks.
- Energy and sports drinks.
- Canned, packaged, dehydrated and other instant soups.
- Packaged meat, fish, vegetables, bread and buns.
- Breakfast cereals and bars.
- Sweetened juices.
- Margarines and spreads.
- Infant formulas and drinks.
- Meal replacement shakes.
The reality of the situation is that we are surrounded by food options that are bad for us. If our usual approach is to walk the grocery store and load up the cart with what has the best-looking graphics on the package, we run a high risk of being included in the above-mentioned statistics.
Here are four approaches to keep in mind aimed at staying healthy, knowing the food deck is stacked against us:
Substitution: This approach is at the top of the list for a reason. One of the main ways this technique can be so effective is by allowing you to continue eating the types of foods/meals you enjoy but making them a better, healthier version. These small changes and modifications can deliver significant results. Unlike many of the typical diet plans, substitution does not introduce radical changes that result in an unsustainable short-term effort. There’s an old saying that “the best diet plan is the one that works for you.” Often, failed attempts are simply because that plan wasn’t a long-term fit for your preferences. As a simple first step at upgrading your everyday food choices, you can take a pen and a pad (or a screen), and on the left side, write down what you usually eat for breakfast, lunch, dinner, snacks, drinks and dessert. On the right side of the page, write down a healthier alternative using a food substitution reference chart. My go-to suggestion would be the On Target Living “Food Target,” available as a free PDF on their website. This infographic provides a massive list of common fats, proteins and carbohydrates ranked by poor, fair, good, better and best, and it is a very user-friendly chart. (I have had one of these printed out for years, which has proved to be a game-changer for optimizing my eating habits.)
There are also plenty of useful sites with substitution ideas, such as the ‘Eat This, Not That’ site.
When possible, DIY: First off, I realize that time is often in short supply, which is one of the reasons we are in this situation of eating too much bad food. It’s fast and convenient. That said, we are also likely in the habit of buying things we could quickly make at home, while saving some money in the process. This is especially true for desserts, which can be difficult to find healthy versions of in the store. You might be surprised at how some of your favorite desserts are quick, easy and satisfying to make at home with just a few wholesome ingredients. Giving some thought to what store-bought treats you can replace with homemade (often in the air fryer) is a high-value exercise, and you may be surprised at how many ideas end up on your list.
Read the labels: This is in the ‘common sense isn’t always common practice’ category and is as simple as it sounds. If you’re already in the habit of looking at food labels before buying, congrats on the healthy habit. If not, start looking at what’s on the ingredient list and avoid the products with a lot of ingredient names you don’t recognize. Less is more when it comes to what we want to see on the labels of the food we eat.
Steer clear of sugar! We live in a highly sweetened world of food and drink, and you’ll find that added sugar is in virtually everything once you develop the habit of looking at labels. As a refresher, the general health guidelines (AHA) recommend that daily sugar intake not exceed nine teaspoons (37.5 grams) for men and six teaspoons (25 grams) for women. On average, Americans double or triple that amount every day, and it’s easy to understand why when we look at a single can of soda having about 40 grams. Beverages are a perfect target to reduce sugar (seltzer is an ideal alternative for flavored fizz with zero calories or sugar), but all sorts of food and condiments are also sugar heavy. There is little to be gained by consuming sugar, but obesity, heart disease, diabetes, and, of course, tooth decay are all closely associated with elevated sugar intake.
As a final summary, making small changes can bring big results in how we shop, eat and drink. Creating new habits will ensure you enjoy a guilt-free holiday season and help you start 2025 looking and feeling your best.
Eric Bartosz is the founder of BAR40 and the author of the internationally acclaimed and bestselling book ‘BAR40: Achieving Personal Excellence.’ He lives in Center Valley with his wife Trish, daughter Riley and pug Piper, is an adjunct MBA professor at DeSales University and serves the community as an Upper Saucon firefighter, a board member of Big Brothers Big Sisters of the Lehigh Valley and a local race organizer. Eric is a 20+ year runner and racer and can often be found logging miles on the Saucon Rail Trail. Catch up on Eric’s latest Bar Talk columns here.
