An alarming epidemic is becoming increasingly prevalent in our food supply: the lack of nutrients in our food. A study published in the Lancet Journal, conducted by researchers from Tufts University and the University of Cambridge, highlights the growing problem of nutritional deterioration in the global diet.
More often than not, we are presented with processed food options that heighten our susceptibility to various health issues, including obesity, cancer, diabetes, and heart disease. No matter where you live, this global crisis is affecting people’s dinner tables.
An Unhealthy Trend
The study examined the dietary habits of people from various countries, analyzing the patterns of healthy and unhealthy food consumption from 1990 to 2010. The results demonstrated significant differences in countries, but overall, unhealthy food consumption experienced an increase, surpassing healthy dietary choices, particularly in middle-income countries.
Dariush Mozaffarian, a researcher involved in the study, states that the results provide “data that support longtime speculation that, globally, our diets are getting worse.” He also emphasizes that the changes in dietary habits are not uniform, with some countries lacking healthy food choices, while others faced an excess of unhealthy options. In some cases, such as in the United States, individuals have to deal with both challenges.
A Generational and Gender Gap
The study also found that older people typically consumed a healthier diet than younger people, and women tended to make healthier food choices than men.
Tips to Protect Yourself
To avoid falling victim to this epidemic of nutrient-deficient foods, you can take some simple precautions. First and foremost, it’s important to limit the amount of processed food you consume. A helpful tip to achieve this is to stay away from the central aisles in the grocery store. Most foods sealed in a box, bag, or synthetic container and placed on these long aisles usually lack nutrients. The fortification of these foods, such as cereals, is a clear indication of their nutrient deficiencies.
Instead, try to shop the outer aisles, typically filled with fresh produce. Nowadays, these aisles increasingly offer organic and non-genetically modified foods as well.
Educate Yourself on Food Choices
Be informed and diligent in researching the quality of your food sources. This can be accomplished online or by using applications to better understand the nutritional value of various foods and brands. Some helpful resources include the Environmental Working Group and the Fooducate app, which provides nutritional information and healthier alternatives.
Cook at Home
Preparing homemade meals is another way of ensuring that you’re consuming more whole, nutritious foods. By deciding which ingredients to include, you have more control over the quality and freshness of your meals. Cooking at home also allows you to avoid harmful substances common in processed foods, such as additives, preservatives, and trans fats.
Prioritize Plant-Based Foods
Focusing on incorporating more plant-based options like fruits, vegetables, whole grains, legumes, nuts, and seeds into your meals is another approach to improve the nutritional value of your diet. These foods are abundant in vitamins, minerals, antioxidants, and other essential nutrients that support a healthy lifestyle and help prevent chronic diseases.
Find Healthier Alternatives
If you can’t eliminate processed foods altogether, opt for healthier and less-processed alternatives. For instance, rather than consuming sugar-laden sodas or juices, try drinking water or herbal teas. Choose whole grains instead of refined grains, such as brown rice, quinoa, or whole-wheat flour, which contain more vitamins, minerals, and fiber than their processed counterparts.
In conclusion, by taking these proactive steps—avoiding processed foods, getting informed about food choices, cooking at home, prioritizing plant-based options, and selecting healthier alternatives—you can protect yourself from falling prey to an epidemic that is permeating our global diet.
