We would all love Russell Westbrook’s chest, Cristiano Ronaldo’s legs, and Chris Hemsworth’s shoulders, but the reality is, it’s all in demand.
Most of us would be content to be healthy.
But in the age of Uber Eats and Uber Temptation, it’s easy to find yourself in a Netflix cocoon and swill, feeding on a diet of popcorn, pods, and takeout.
Or is it just me?
Either way, the obesity epidemic in the United States (and, to a lesser extent, Australia), along with the various other prevalent eating disorders, testify that it is not easy for everyone. the world to have a healthy relationship with food.
Although we cannot operate this switch for you, we can bring you the knowledge of nutrition coach Max Lugavere, who regularly consults Instagram with expert nutrition advice, for those looking for a healthy – but not puritanical – relationship with what they put on their plate.
Lugavere recently released a graphic that demonstrates, “The power to change your diet for more whole foods and less processed foods. “
“Here are some powerful examples of how switching to more whole foods will not only help your waistline, but it will also help your overall health,” Lugavere captioned the post, saying the key concept is density. caloric.
“Don’t just take my word for it. In a 2019 crossover trial by Hall et al, ultra-processed diets caused excessive calorie intake which in turn resulted in weight gain unlike the minimally processed diet.
While it’s not a shock, takeout foods of the type shown in the graph have more calories than whole foods, here at DMARGE we found the magnitude of the difference surprising.
Lugavere then cited other research: “Another 2019 study by Schnabel et al. has linked an increased consumption of ultra-processed foods to a higher risk of all-cause mortality. (Approximately 14% higher risk of all-cause mortality for every 10% increase in consumption of ultra-processed foods).
He added: “A 2014 study by Wolfson et al. found that people who cook at home 6-7 evenings per week compared to those who eat often in restaurants save an average of 150 calories per day, or 1,050 calories per week! Not to mention all of the cheap added oils, sugar, and other additives that you avoid when cooking your own food.
“Now, it’s not about being perfect! If most of your diet comes from whole foods and from trusted brands that contain minimally processed ingredients, there will always be room for some fun foods when the opportunity arises or if you want a tasty treat.
Lugavere then left a number of tips for anyone unsure of where to start their culinary journey.
- Stop drinking your calories (other than soups, low sugar smoothies, or protein shakes)
- Make a habit of shopping every week
- Start a meal prep routine
- Cook more dinners at home
- Try making some of your favorite desserts from scratch in the kitchen with healthier ingredients
- Read food labels and make sure you can figure out what’s even in the packaged foods you choose
Food for thought.