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HEALTHY EATING FACTS That Will Shock You | OrganicHangout.com

Healthy Eating Facts That Will SHOCK YOU

Prepare for information that could dramatically change or improve your health. In this post we will share Healthy Eating Facts That Will Shock You. Every day it seems we are bombarded with new health information.

And that information seems to be constantly changing. What we believed just years ago about nutrition and health so different it is mind blogging. How on earth are you to keep up with this constant flow of health information to put your confidence in it?

The media has taken a position of being more informed and more eager due to the popularity of Health which increases the amount of the publication to you. Also, myths, disinformation, and marketing has fueled ways of eating simply that are not healthy.

MEDIA DISINFORMATION | HEALTHY EATING FACTS

They know to reach your soft spots such as convenience, attractive lifestyle, and your concern about being stressed. Unfortunately all of these things are published with a slant for your approval producing facts and stats to share with you. The rest of the story.

It is important to get the right information to you explained in a way that you understand. We want to share tips that will improve and help keep you from risking your health.

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 Healthy Eating Facts | Photo of Home made bread and ingredients

Is the American diet filled with unhealthy sugar, salt, fats and grains?

TRUE: the average American diet exceeds the daily recommended intake of sugar, refined grains, sodium and saturated fats (1). Remember the stats unfortunately reflect what the believe is reasonable for you, no necessarily the healthy model.

Why this is a Important To You:

All of the “foods” listed above contain too few nutrients to even be considered foods. Sugar, refined grains, sodium, and saturated fat all have properties that may negatively impact the body and cause serious damage to our organs when eaten frequently. Assume the worst.

For example, refined sugar and processed grains erratically spike and crash blood sugar levels, which can drain your energy or lead to long-term blood sugar problems such as diabetes.

Sodium is an electrolyte needed by the body, but in very moderate amounts. Too much sodium can result in water retention and lead to more serious complications, such as hypertension (2).

Since sodium is added in such excessive amounts to many of the foods we eat today, it’s not difficult to exceed our daily recommended intake.

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HEALTHY EATING FACTS

What You Can do Instead:

‣ Shop the Outside isles NOT middle isles (you will find the produce aisles OUTSIDE).

The middle aisles of grocery stores are where the processed foods are, the high margin foods. When you read nutrition labels of processed foods such as chips, cookies, candy, commercially prepared granola bars, and crackers, you’ll find they almost always made from refined grains, with added sodium and contain more than 6 grams of refined sugar per serving.

Stay away from the processed foods isles, sprint to the outer aisles of the grocery store where the fresh fruits, vegetables and other nutrient-dense foods are ready for you. Avoid this temptation and fill your cart with foods that are free from refined sugar, sodium and refined grains.

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Be Prepared | Healthy Eating Facts

The main reason that we find ourselves reaching for processed foods is the convenience.

How does your morning look? Do you find yourself behind schedule and rushing out the door? You are not alone. Many of our choices place us in a compromised situation when making healthy choices, particularly in the morning. It still is the most important meal of the day. Picking at food or racing out the door makes for a difficult start on your nutrition for the day. Do you grab fast food or snacks that are not healthy for you?

Eating out? Most of foods designed for convenience are in coffee shops, restaurants and bakeries specializing in sugar, processed grains, saturated fats, and sodium. All cheap ingredients. Yikes! Eating these “anti-nutrients” so unknowingly adds up quickly to poor health.

Since most of the convenience foods found in bakeries, coffee shops and restaurants contain refined sugar, processed grains, saturated fats, and sodium, it can dramatically increase our daily intake of these “anti-nutrients” without even realizing it. Sadly this will eventually add up to your health compromised.

Planning ahead by setting aside one hour each week to prepare a few healthy snacks from nutrient-dense ingredients (such as green smoothies, chia seed pudding,roasted chickpeas, or pre-made meals) can greatly help reduce your consumption of foods that contain these harmful ingredients to your health.

Hold the salt and the bread

 (ask for extra veggies instead).

Sure, there will still be times you’ll want to eat at a restaurant or visit your favorite breakfast joint.

To prevent exceeding your daily recommended intake of sodium and refined grains, request that no salt be added to your dish (avoid brines and marinades, which are often high in table salt) and skip out on the bread that’s typically offered with a meal. If possible, ask for extra vegetables or a small side salad.

Healthy Eating Facts - Photo purple basket of colorful vegetables
Organic Vegetables in woven basket.

We don’t eat enough vegetables, fruits, and healthy fats | HEALTHY EATING FACTS

The average American eats less than the recommended daily intake of healthy fats, fruits and vegetables (1).

Why This Important to You: 

Fruits and vegetables are among the richest sources of the essential nutrients including vitamins and minerals that we need to function. Without vitamins and minerals, our body would not have healthy cells, an immune system, or the ability to breathe.

Healthy fats, such as omega 3 and omega 6 essential oils, are another very important macronutrient that aids in digestion and form the building blocks of healthy cell membranes. Healthy fats can also help support cognitive function and mental focus (3).

What You Can Do Instead:

Increase your fruit, vegetable and healthy fats intake by:

  • Tracking your meals in a food journal/app to see how often you’re consuming fruit, vegetables and healthy fats.
  • Get a Exercise & Nutrition Tracker
  • Setting a goal to drink one green smoothie each day.
  • Choosing wild caught salmon over other animal products, especially chicken. Better yet. Learn to make vegetables & fruit the main course.
  • Use a healthy fat such as avocado oil or coconut oil to cook with… better yet .. just use water
  • Adding half of an avocado in your smoothie

Almost all of us consume more sodium than recommended

TRUE: Near 90 percent & growing of Americans take in more sodium than health experts recommend for a healthy diet.

Healthy Eating Facts

They estimate that reducing the sodium consumed by 1,200 mg per day could save up to $20 billion a year in medical costs (4).

Why this is a Important To You:

Sodium is not healthy in large quantities – and excessive amounts can lead to serious (and costly) cardiovascular problems, such as heart failure and premature death (5).

What You Can Do Instead:

The best plan of action to reduce your sodium intake is to:

  • Avoid processed foods such as chips, french fries, and pretzels. Salted nuts should also be avoided for sure. Processed foods in general because of added salt.
  • Avoid adding table salt to the meals you prepare at home. Use Himalayan rock salt or Celtic sea salt and use it sparingly.
  • Drink plenty of pure, filtered water daily to flush excess sodium out of your body.
  • Reduce your sodium intake by replacing high-sodium processed foods with fresh fruits, vegetables, lean protein, and healthy fats.
  • Limit eating at restaurants, which are notorious for adding large quantities of salt to dishes.
  • Avoid high sodium sauces such as soy sauce or oyster sauce.
  • The single best way to reduce your sodium intake is choose to prepare most of your meals at home as possible, from fresh, whole- food ingredients. This way you can control the amount of sodium that ends up in your diet. Make meals in quantity for later use.

We eat 600 more calories a day than we did in 1970 (1).

Healthy Eating Facts

Organic Facts | Get Answers

HEALTHY EATING FACTS

Why this is a Important To You:

Look at the source of our calories. Now look at the sources of the calories which really matters.

It’s all too common now to over-consume calories based on the amount of processed empty calorie foods available to us, like cookies, fancy dancy coffee drinks, ice cream, and fast food.

Besides, the foods that are best for you (such as fruit, vegetables and lean protein) are naturally very low in calories, which makes it almost impossible to exceed your daily recommended caloric intake. Imagine how great it would be to feel satiated (full) and have taken in less calories. This is what happens when you are eating fruit and vegetables.

Consuming extra calories from junk food is the quickest way to promote obesity and put extra stress on your internal organs, which can cause serious health complications now & even more seriously down the road.

HEALTHY EATING FACTS

What You Can Do Instead:

The best way to reduce your caloric intake is to avoid “empty calorie foods” – especially soda and fast foods, which are extremely calorie dense and wreak havoc on your system. Processed food of any kind however is a wasted step towards improving your nutrition.

In place of the empty calorie foods choose volumes of fresh fruit, vegetables, healthy fats, lean protein, beans, and legumes. You may be surprised at how full you feel from these foods. Eating properly will fill the need for junk foods. Eat healthy foods till you are full.Healthy Eating Facts - Photo collection of Fast Food Logos

 HEALTHY EATING FACTS

There are twice as many fast-food restaurants than in 1970 (1)

Why This Is Important to You:

With fast food restaurants everywhere tempting everyone to “destroy you health today” a bit of hope is that health foods are more accessible than ever before.

However children are eating at fast food restaurants, which puts them at risk of damaging their health from anti-nutrient foods beginning at a vulnerable young age. The examples poor health for children has never been higher and we must be plan healthy living for our family.

The occasional visit to that fast food dispenser may seem harmless, however anti-nutrient foods add up. Even more off a concern is the feeling that this is special or a reward like the prior generations have experienced. This could quickly become a habit which is why these locations are prevalent. Look at the graph or better your figure as you make healthy choices.

Whole Food Diet | Easy P easy

Healthy Eating Facts | Picture of Oatmeal cookies
Organic Carrot Cake Breakfast Cookies

 What You Can Do Instead:

  • Always try to plan ahead for healthy choices when you are eating out. Google is a great source along with other helpful apps. Google the nearest salad bar giving you the opportunity of being with the like minded. Not that fast food bustle.
  • Plan for the best! Make some awesome portable extremely healthy bars that are to die for. Always try to outdo yourself in these portable treats. Keep a portable container of your choosing with these treats that everyone would look forward to with that sudden emergency. Yes, there are processed bars you can get. Luna make some good items. However, they are still processed.

 

Healthy Eating Facts | Picture Blacktop road thru wooded area in Fall season

Many of us live far from grocery stores | Healthy Eating Facts

Organic Lifestyle Cooking Oil Choices l Dos Donts

More than 23 million Americans live more than a mile away from their nearest supermarket.

Why this is a Important To You:

If this healthy eating fact applies to you, it could mean you have restricted access to healthy foods.

What You Can Do Instead:

If you make weekly to monthly trips to your nearest grocery store, try stocking up on nutritious foods that will not spoil as quickly as produce like lettuce. Choose foods such as sweet potatoes, onions, brown rice, quinoa, beans and legumes. Let us not forget the family garden and maybe a root cellar for all those delicious squash. Further, a great opportunity for canning tomatoes and other garden veggies.

Further you may be rural but you may have access to Amazon and all the food products it and other online sources provide.

 

We don’t eat enough vegetables | Healthy Eating Facts

In a 2013 report that surveyed the produce consumption of residents of the United States, only 57.7 percent of Americans regularly consume five servings of vegetables more than four days per week (9).

Why this is a Important To You:

The vitamins, minerals, fiber, and phytonutrients in vegetables are required for our bodies to be able to detoxify from harmful chemicals. Vegetables also keep our immune systems strong and allow our bodies to perform essentially every function. What are they? Energy production, movement and digestion, sounds necessary right.

Receiving fewer than five servings of vegetables each day will mean your not getting the nutrition your body depends on to be at its best. This is buying the car of your dreams then never changing the oil.

Consequences? For sure, a lower quality of life, an importantly,increased risk of health problems, including, heart attacks, cardiovascular disease, cancer, other chronic diseases. In addition, who will be paying the medical bills?

What Choices can you make: HEALTHY EATING FACTS

Set a goal of having at least 1-2 vegetables with every meal.

If you have eggs for breakfast, add some steamed asparagus to the side.

If you love your meat and potatoes for dinner, start your meal with a large green salad and add a heaping pile of steamed broccoli to your plate, too (just be sure to eat it before filling up on the other foods).

‣ Keep a food journal.

There are plenty of convenient food journal smartphone apps that will help you track your food intake – including your veggies. Or, you could just keep an organizer or “note” app that allows you to check off each day when you’ve had 5 servings of vegetables.

‣ Blend up a smoothie | HEALTHY EATING FACTS

I’ve said it before, but green smoothies are the easiest way to get 5 servings of vegetables (and more) in at once.

Not only do green smoothies taste good, but they’re nature’s energy drink that makes eating 5+ servings of vegetables easy even with the busiest of schedules.

MYTHS OF ORGANIC FOOD

 

Kids get almost half of their calories from junk food

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Shocked!? It is for real. Forty percent of the daily calories that age 2- 18-year-old Americans consume come from added sugar and solid fats from processed foods such as desserts, processed grains, pizza, dairy products, fruit juice, and soda (10). Still wonder why diabetes is at its worst in history in this age group?

 

Healthy Eating Facts

 

Healthy Eating Facts

 

Why this is a Important To You:

Sugar and solid fats are (with few exceptions) empty calories that provide very little for nutrition.

In fact, many of these foods contain harmful chemicals and additives that can lead to behavioral problems, obesity, and allergies. Should we continue to wonder why there are growing issues that we have the evidence for?

What You Can Do Instead:

Read labels.

Sometimes it can be tricky to learn about the nutritional value of a packaged food product. The best way to avoid adding extra calories from sugar or solid fats is by avoiding packaged and processed foods in generally. Or, you could just eliminate them.

But, sometimes unhealthy foods are marketed as “natural” or “high protein” and can seem like healthy on-the-go options. To avoid getting sucked into these marketing scams and adding extra sugar or fat to you or your children’s diets, read labels of foods to check for their grams of sugar (which should ideally not exceed 6 grams per serving) and the mg of sodium (in relation to the percentage of the DV, or daily value). However, if it is in a box, it is processed. If it is processed there are compromises.

Also be cautious of ingredients you can’t pronounce, or don’t recognize as food found in nature.

Avoid frozen processed foods and make your own at home instead

Frozen Organic Lifestyle Food?

Convenience is a silent killer, but it doesn’t have to create the addition of sugar and fat if you spend an hour or so planning ahead.

Since frozen grain desserts, pizzas, and dairy products contribute to nearly half of the calories that those ages 2 to 18 years old consume (likely due to convenience), it’s important to replace these foods with nutritious homemade options instead.

For example, preparing large batches of homemade soups, stews, and healthy cookies to freeze in advance will serve as healthy meal or snack options for your children to reach for, instead of the brightly colored box of cookies.

Replace dairy milk with non-dairy milk.

Commercially produced dairy products are pumped full of hormones and antibiotics. They can also be hard to digest, as our bodies can stop producing the enzyme lactase (needed to digest milk) after the late stages of infancy (11).

Unsweetened nut milk products such as almond or cashew milk are free from hormones and antibiotics, and also contain additional nutrients such as vitamin E, which is an important antioxidant.

Healthy Eating Facts

Food-borne illnesses strike millions each year | Healthy Eating Facts

In the United States, foodborne illnesses affect 1 in 6 Americans and contribute to nearly 48 million illnesses, 3,000 deaths and 128,000 hospitalizations each year (14).

Why this is a Important To You:

Food-borne illnesses such as salmonella or E.coli are most commonly found in undercooked animal products, eggs and eggshells, unpasteurized dairy products and in some cases, raw produce (15).

Being contaminated by a foodborne illness is not uncommon, and these illnesses can cause severe, permanent damage to the organs in your gastrointestinal tract. 

What You Can Do Instead:

  • Ensure the produce and meat you eat is thoroughly washed and cooked.
  • Eat as many meals at home as possible, which gives you more control over the safety of your food.
  • Take a probiotic supplement or eat more probiotic rich foods to promote optimal gut health.

Some have considered altering their food selection by eliminating meat due to the systemic problems that have been chronic for decades. No matter how many precautions you make their will still be concerns that will put risk in the foods that you consume.

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6 Comments

  1. SimonSimon

    Very true! I tracked my diet for a month and was shocked at my results. I was eating 200% my daily recommended protein and 20% my daily recommended fruits. This was unnerving but what was even more shocking is that they said these were very average values for American diets!

    It’s hard to be conscious and make the healthy eating decisions when we’re surrounded by these diets but it is our responsibility to balance out those ratios despite our environment.

    Thanks for the tips and the great article!

    • Robert ClackRobert Clack

      Hi Simon… Thanks for checking in.

      Appreciate your input and your personal experience.

      We are responsible for our body and the results we get from it. You are a great steward to yours. You are a great example. Keep up the good work.

      Robert

    • Hi Simon,

      Hope all is well. Wonderful that you tracked your diet and responded to it. How has your protein and fruit consumption changed? Thought you would like to know that Part II of Health Eating Facts That Will Shock You is now Posted.

      All the best. Have a Happy, Healthy Day!

      Robert

  2. KevinKevin

    Wow, of all the facts the one that interested me the most was the one saying we eat 600 calories more than we did in 1970.

    I don’t know what do you think, but this may be actually the root of problem we are seeing when it comes to obesity and other health issues.

    and this might be happening cause of other topic you mention in the article, they are more fast food restaurants so junk food is available everywhere.

    I don’t know if we can be save you know? I don’t think we can reverse the damage we have created.

    Do you agree?

    Have a nice day.

    • Robert ClackRobert Clack

      Hey Kevin,

      Thanks for your contribution…. We are in agreement that excess calories consumed have made American fatter than is was before. We are now the sickest nation in the World and getting sicker every year.

      I agree this country is in danger of even worse health. I agree that it will take years to just reverse the damage than has been done.

      However, there are many that are now beginning to see the corruption and are making better choices. One good choice at a time people can save their health and hopefully influence those around them.

      Hope is showing itself everyday if we are looking for it.

      Have a Happy, Healthy Day!

      Robert

      • Hi Kevin,

        I saw your comment and it reminded me to touch base.

        Hope all is going well. Feeling Healthy? Naturally I assumed that you were eating healthy? Have you had any obstacles?

        I know that the system makes it difficult although we can find our way. Let me know if I can help in any way.

        Have a Happy, Healthy Day!

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