We’re starting to get it.
For the first time in five years, adults in the United States know the right definition of healthy foods.
A survey by the International Food Information Council found more people define healthy foods by the presence of healthy components rather than the absence of things people wish to avoid. Back in 2016, 17% of American adults believed healthy foods included fruits, vegetables, protein and fiber. In 2021, the number is up to 27% of American adults.
Good for us!
Over 1,000 adults, ages 18-80, responded to the survey. When it came to how people defined a healthy eating pattern, 47% surveyed chose “eating appropriate portion sizes at each meal,” 40% chose “avoiding processed foods” and 35% chose “the right mix of different foods.”
And to prove we are getting better at putting this puzzle of healthy eating together, 73% of respondents said that they “are confident in their ability to choose healthy foods.” And 68% agreed that “it’s easy to cook or prepare food that fits a healthy eating pattern.”
We’re also trying to diet less, according to the survey, and instead, the motivation is to be at a healthy weight to protect long-term health and have more energy.
Hopefully, this means we are ditching the yo-yo diets for a sustainable healthy eating plan that includes choosing more fruits, vegetables, whole grains, low-fat dairy and lean protein.
Q and A
Q: What is processed meat, and should it be avoided?
A: Technically speaking, processed meat is any meat that has been salted, cured, fermented, smoked or undergone a process to preserve or enhance its flavor. Think hot dogs, sausages, ham, bacon and jerky. So, how do you know? Read the ingredients on the label. If you see salt, sodium chloride, sodium phosphate or potassium chloride, those ingredients have been used to salt or “process” the meat. The World Health Organization has declared processed meat a carcinogen and potentially linked to colorectal cancer. While you may not be able to avoid all processed meats, it’s best to choose them in moderation.
RECIPE
When summer gets busy, but you want to eat at home (because you know it’s healthier), try this Sheet Pan Tilapia from Hy-Vee. You can add green beans and cherry tomatoes and have a complete meal in 30 minutes.
SHEET PAN TILAPIA
Servings: 3
3 tilapia fillets, thawed if frozen
1 tablespoon unsalted butter, melted
1 tablespoon fresh lemon juice
1 teaspoon cilantro lime seasoning
2 cups fresh green beans, trimmed
1 cup yellow and red cherry tomatoes, halved
1 lemon, sliced
1 tablespoon extra-virgin olive oil
Salt and pepper to taste
Preheat oven to 400 degrees. Spray a foil-lined baking sheet with nonstick cooking spray, and set aside. Pat tilapia fillets dry with paper towels. In a small bowl, mix butter, lemon juice and cilantro lime seasoning together, and brush onto fish. In a medium bowl, combine green beans, tomatoes, lemon slices, olive oil, salt and pepper, and toss to coat. Place coated vegetables around fish on baking sheet. Bake for 10-12 minutes or until fish flakes easily with a fork (145 degrees) and vegetables are crisp tender. Serve immediately.
Per serving: 330 calories; 47 grams protein; 8 grams carbohydrate; 12 grams fat (4.5 grams saturated); 125 milligrams cholesterol; 4 grams sugar (0 added); 2 grams fiber; 125 milligrams sodium.
Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.
Photo credit: Rosalind Chang at Unsplash