Importance of Balanced Diet: Essay

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Obesity is certainly a growing problem around the world. Obesity is one of the major health epidemics that many people struggle with. Obesity is also known as being overweight has been a major concern in America. According to the Centers for Disease Control and Prevention (CDC), 93.3 million adults in the United States (US) are affected by obesity (Defining Adult Overweight and Obesity, n.d.). Obesity is also a concern for children in the US. Statistics show that 13.7 million children are affected by obesity (Childhood Obesity Facts, n.d.). Three of the most common problems with obesity are lack of eating a balanced diet, exercise, and portion control.

Problem

Obesity is having an excess of body fat and is usually based on a person’s body mass index (BMI) (Defining Adult Overweight and Obesity, n.d.). There are many health risks associated with obesity such as high blood pressure, diabetes, and heart attacks. The eating habits of society have become more harmful and the food industry is set too much on satisfying appetites with quick unhealthy foods. We need to start seeing more advertisements on eating right and being more active. Let’s just say that obesity can diminish your life.

Why

Why should we care about obesity diminishing life? There has been an increase in obesity in the US over the past 20 years (Menifield, Doty, & Parker, 2019). An increase in obesity leads to an increase in health problems. Health problems due to obesity have an economic impact on the healthcare system. The impact is associated with direct costs (preventive or treatment services) and indirect costs (decrease in work productivity) (Defining Adult Overweight and Obesity, n.d.). Obesity also affects you socially and emotionally such as depression and discrimination.

Balanced Diet

The first problem of obesity is the lack of eating a balanced diet. A balanced diet is eating foods that give your body the necessary nutrients to function. Without the proper nutrients, your body is more prone to many health problems and obesity is one of them. A balanced diet involves eating foods that are low in bad fats and sugars and high in fiber, vitamins, etc. The food groups that are associated with a balanced diet are vegetables, fruits, protein, and dairy. Eating a balanced diet is not about depriving your body of the foods you enjoy eating; however, it’s about making small changes. For example, instead of eating fast or processed foods for dinner 5 days a week, try doing this one day a week. Eating this type of food regularly contributes to obesity. Cook at-home meals that consist of protein (meat), vegetables, and a small number of carbohydrates.

Exercise

Next, lack of exercise is another problem that contributes to obesity. Some benefits from exercise are burning off calories, weight loss, an increase in metabolism, and a decreased risk of health problems. There are different types of exercises such as walking, running, or lifting weights. It is important for you to pick the type of exercise that is right for you. Start with 30 minutes of exercise 3 days a week. When at work take the stairs instead of the elevators or ask your employer about getting a stand-up desk. Becoming more active throughout the day in simple ways will contribute to your end goal. It is recommended that adults do at least 150 minutes of moderate exercise a week and 60 minutes of activity for children every day (CDC, n.d.).

Portion Control

In addition to eating a balanced diet and exercising, you also have to incorporate portion control. This also can contribute to the solution of obesity. Some examples of portion control are using small plates instead of large ones, filling your plate with mostly vegetables or low-calorie foods, and avoiding going back for second and third helpings. Staying hydrated is another way to keep from overheating. You may think you are hungry or craving a snack when in fact your body may be craving water. Portion control simply allows you to have control over your caloric intake and keeps you from overindulging.

Best Solution

The most important of the proposed solutions to obesity is eating a balanced diet. While exercise and portion control are important factors, it is actually your diet that drives weight loss. It is pointless to exercise and still eat junk food. The more unhealthy foods you eat, the less energy you have to exercise because they do not fuel your body with the right type of nutrients. For example, eating bananas is a good source of natural energy that aids in keeping energy levels up to exercise.

Objection

Some people claim that being obese is genetics; however, obesity is caused by lifestyle choices. In 2013, the American Medical Association (AMA) made the decision to recognize obesity as a disease and that this would help change the way the healthcare community addresses the issue (Kyle, Dhuranddhar, and Allison. 2016). Although this may be true, is that a good reason to classify obesity as a disease? Obesity is a consequence of unhealthy lifestyle choices. Many people stay busy and it is easier to go through a drive-thru to pick up something to eat. It is not good to eat this type of food on a regular basis as it is loaded with carbs, fat, and sugar. Along with unhealthy eating is living a sedentary life. A more active lifestyle has health benefits both long term and short term.

Conclusion

In conclusion, obesity is a preventable condition that is a problem in the US. It is associated with many chronic conditions and affects the healthcare system. It can be addressed by making conscious decisions to eat a balanced diet, exercise, and practice portion control. It is the responsibility of everyone to do what is in his/her power to fight obesity and to encourage others. Live your best life and act now!

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