Foods and Weight Management - Cooking Tips

Americans spend $33 billion annually on weight control products. Lured by promises of the “magic bullet” of quick weight loss, many people try—and fail—the latest fad diets. The reason? Popular weight loss diets limit choices and often restrict entire food groups. Dieters become frustrated and never learn to adopt lifelong dietary patterns for health.

Today, over 60 percent of Americans are overweight, which contributes to risk for heart disease, hypertension, diabetes, gallstones, sleep apnea, osteoarthritis, and cancer.

Scientific research shows that the only way to safely and permanently maintain a healthy weight is both through regular physical activity and a balanced diet. The American Dietetic Association defines a balanced diet as one that includes foods from all groupings in moderation. Food scientists and nutritionists agree that processed foods can be part of a healthful diet.

Processed foods are nutritious; indeed, often as nutritious and “healthy” as fresh. And processing provides an additional measure of safety. Heat processing kills bacteria in raw produce and meat. Fruits and vegetables are harvested at the peak of freshness and, in the shortest time practicable, they are processed and packaged for maximum goodness.

The National Food Processors Association (NFPA) and its food processor companies are leading efforts to educate consumers and government. NFPA supports expanded nutrition and physical education programs in schools and communities. NFPA companies also use the Food Guide Pyramid and Dietary Guidelines for Americans for food and nutrition education and product development.

• Stay Active—Getting regular physical activity and maintaining healthy weight are both needed for good health. The Dietary Guidelines for Americans recommend that adults get 30 minutes of moderate physical activity most days during the week. Children should get 60 minutes of activity most days during the week. Two activities that are beneficial are aerobic exercises, which speed your heart rate and breathing, and strength and flexibility exercises. The Guidelines are available at:
  
  www.health.gov/dietaryguidelines/dga2000/document/frontcover.htm.

• Pyramid Power—The Food Guide Pyramid can help you make wise food choices. The Pyramid includes foods from the five food groups. Use the Food Guide Pyramid to enjoy both fresh and processed foods. And, remember, eating a variety of foods from all groups provides a balanced diet.
  
  Go to:
  
  www.mypyramid.gov.

• Just the Facts, Please—The Nutrition Facts
  food label has information you need to build a healthful diet. The food label contains valuable nutrition information, including serving size, number of calories, amounts of fat, carbohydrate, and protein, and key vitamin and mineral content. The food industry encourages consumers to read food labels and learn how to make healthful choices that include processed foods as part of a well balanced diet, along with exercise as part of a healthy lifestyle.

• All foods can contribute to a healthful diet when eaten in moderation and combined with appropriate physical activity.
• Food processors now offer many reduced-fat, low-sodium, and sugar-free food products for consumers with varied dietary needs.
• The National Cancer Institute says that consuming five or more servings a day of fruits and vegetables (including processed) may reduce the risk of cancer. Go to: www.5aday.gov.
• Forget the “five-pounds-a-week” diet plan. Gradual weight loss is more likely to be permanent and healthier.

www.nfpa-food.org
(NFPA)

www.eatright.org
(American Dietetic Association)

www.cfsan.fda.gov/~dms/wh-wght.html
(U.S. Food and Drug Administration)

www.usda.gov/cnpp/
(USDA Center for Nutrition Policy and Promotion)