The acronym SAD, representing the Standard American Diet, is quite fitting considering the questionable assortment of items that stock our pantries and grocery store aisles. Chips, crackers, soda, bagels, cereal, pop tarts, and the like hardly qualify as nutritious food. It’s not surprising, then, that the United States has plummeted in the global rankings of healthiest countries, now sitting in the 30s.
To promote a healthier fridge and pantry, here are four simple tips that will place you well ahead of 90% of households in the US:
1. Eliminate all soda and sugary treats. We are all aware of the detrimental effects of sugar on our health. Regular sugar consumption can contribute to conditions such as diabetes, heart disease, and cancer, among others. Just one 12-ounce can of soda contains over 40 grams of sugar, exceeding the recommended daily intake. And what about diet soda? It’s equally problematic. Artificial sweeteners like aspartame and sucralose are nerve toxins and may be associated with neurologic diseases like Multiple Sclerosis and Alzheimer’s. Furthermore, these sweeteners still trigger an insulin response and can lead to obesity. Instead, limit your intake of treats and prioritize water consumption—aim for at least 8 glasses per day.
2. Discard processed grains. Processed grains, including bread, cereal, and pasta, offer minimal nutritional value. While they may create a feeling of fullness, they fall short in providing essential nutrients. Additionally, many individuals are sensitive to grains, which can cause inflammation in the intestines, leading to various inflammatory diseases such as arthritis and Alzheimer’s. Replace these grains with an abundance of fresh vegetables and moderate amounts of fruit.
3. Embrace healthy fats. Despite the prevalent notion that all fats are detrimental and low-fat diets are optimal, not all fats are created equal. To keep things simple, let’s avoid delving into the complexities of saturated versus unsaturated fats. Instead, discard all vegetable oils (except for olive oil) and opt for coconut oil, avocado oil, and extra virgin olive oil. Coconut and avocado oils are excellent choices for cooking, and grass-fed organic butter can also be included in your repertoire.
Increase your intake of chicken, turkey, fish, and seafood, as they are rich in healthy fats. When consuming red meat, choose grass-fed beef, which boasts a healthier fat profile compared to grain-fed beef. Other sources of healthy fats include organic eggs and nuts (though exercise caution with portion sizes, as nuts are calorie-dense).
4. Apply the 80/20 Rule. It’s essential to acknowledge that there will be occasions when you indulge in less-than-ideal meals or have off days. It’s easy to become disheartened and revert to old habits when faced with a few slip-ups. Aim to follow this plan at least 80% of the time, granting yourself a 20% allowance. By allowing this cushion, it becomes much more manageable to stay on track.
To summarize succinctly: bid farewell to soda and sweets and embrace water as your beverage of choice. Replace grains with a plethora of vegetables and some fruits. Swap vegetable oils for coconut, avocado, and extra virgin olive oil. Finally, commit to following the plan at least 80% of the time. By implementing these changes, you’ll cultivate a healthier fridge and pantry than 90% of Americans.
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