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There seems to be a trend of healthier eating, especially during the first month of the year. According to UnityPoint Health – Marshalltown Dietician Jessica da Silva, January is a popular time for people to make resolutions and refocus on building a healthier lifestyle.
“That said, we don’t have to wait until the start of the year or a Monday to make beneficial changes for our health,” she said. “Instead of putting them off, start right now. Typically, changes you’ve been considering for some time are the ones easiest to start, and they’ll make the biggest difference in your overall health.”
da Silva said it seems, based on social media and the news, there is a larger year-round focus on the food industry and wellness in general.
“I do think there’s a nationwide trend toward organic or less-processed foods in general,” she said. “This may be more prevalent in certain areas of the population such as parents or young women.”
Based on patients seen at the UnityPoint hospital, da Silva has noticed diet trends of intermittent fasting, increased use of protein shakes and a larger interest in weight loss shots.
“The weight loss shots are especially attractive, as people are seeing quick results from these medications,” da Silva said. “While we can’t prescribe these, it’s recommended you have nutrition education while using them, so you’ll continue to enjoy weight loss that’s healthy and sustainable.”
Unfortunately, she still sees restaurants offering larger portions and ever-indulgent choices.
“It’s always good to remember trends and fads will come and go,” da Silva said. “While they are often appealing, we need to focus on choosing healthier food items, and there is no one-size-fits-all when it comes to diet, food and exercise. What works for one may not work for another, so we focus on personalization and what’s sustainable for each person for their long-term success.”
Following an individualized diet is something Stefanie Jimenez, a family medicine provider with McFarland Clinic in Marshalltown, recommends to her patients. However, there are some general nutrition tips she suggests people follow. The first is to start with protein.
“Protein gives us a natural defense and energy,” she said. “We get nutrients from it and are well fed because it fills you up. Food should be seen as fuel, and protein is the gas that lasts the longest and gives you the nutrients to help you metabolize.”
Changes
Neither healthcare provider attributed illness solely to a poor diet, but said it is certainly a factor.
Da Silva spends a lot of her time in diabetes education, and said the rate of the disease in Marshall County is similar or slightly less than the national prevalence. She said 10 percent of adults in Marshall County age 20 and older have diabetes, compared to 12 percent nationwide, but 9 percent statewide.
The Greek philosopher Hippocrates compared food to medicine. Da Silva sees many patients who have a goal to make changes to potentially get off medication. While that is a worthy goal, it is a conversation that should start with a primary care provider. Sometimes food can be an aide in that goal.
“We should always strive to eat better, as well as working to improve other lifestyle factors,” da Silva said. “Often, medications work best in conjunction with diet and lifestyle changes. I wouldn’t get discouraged if you’re unable to get off a specific medication. Trust that whatever changes you’re making are another step toward improving your health.”
She encouraged Marshalltown residents who wish to start on the journey of healthy eating to begin with small changes which are easy to maintain.
“We’re more likely to continue these changes until they become habits – which is the goal,” da Silva said. “As your original goal becomes a habit, add in something new. As humans, we tend to set big sweeping goals or rules for our lives, such as ‘I will not eat any sweets.’ Often, this has an unintended effect of increasing cravings for whatever foods we have forbidden. No food should be off-limits. Instead, focus more on portion control and balance. You know, the ‘M’ word, moderation, that no one likes.”
The simpler the changes are the better. Da Silva suggested someone could start with eating more fruits and vegetables.
“Nobody is perfect, but if we strive to make even small improvements each day, those small improvements lead to big results,” she said.
Jimenez also places emphasis on fresh fruits and vegetables, but noted it is not as easily available for everyone in Marshalltown. The biggest tip she had for residents is not to worry too much about the cost, which is a large cause for concern for patients.
“They want the cheapest, and that is not fresh because it does not last as long,” Jimenez said. “Plan your meals ahead, which will make your food money go farther. If fresh is not available, try frozen. The nutrients can be steamed back into them, rather than the canned or processed.”