Eating unhealthfully on a regular basis usually leads to weight gain and, in some cases, obesity and diabetes. According to the U.S. Department of Agriculture, a poor diet and lack of physical activity are associated with type 2 diabetes even in people who are not overweight. The Department of Agriculture also says 64 percent of women and 72 percent of men in America are either overweight or obese.
Background
In the United States, a poor diet is usually associated with consuming too many calories and not enough essential nutrients. Poor diets can lead to nutrient deficiencies, and eating too many calories usually leads to overweight and eventually obesity. According to the Centers for Disease Control and Prevention, you're considered overweight if your body mass index or BMI is 25 or higher, and you're considered obese if your BMI is 30 or above. The Centers for Disease Control and Prevention website provides a BMI calculator that makes it quick and easy to determine BMI for either an adult or a child.
Diabetes
According to the U.S. Department of Agriculture, about 11 percent of the U.S. population has diabetes. When a poor diet leads to obesity, cells in the body may start to become resistant to insulin, which can cause high blood sugar levels; if left uncontrolled, these can lead to serious health problems. If you already have type 2 diabetes, you can help control your blood sugar levels by exercising, eating healthfully and monitoring your carbohydrate consumption.
Weight Loss
Losing weight can decrease the risk for obesity-related health problems and even improve blood glucose levels in people with pre-diabetes or type 2 diabetes. If you're overweight or obese, the American Dietetic Association encourages you to lose about 1 to 2 Ib. per week up to a 10 percent weight loss initially. To achieve this weight loss goal, reduce your daily calories by 500 to 1,000 per day or increase your calorie expenditure by the same amount.
Healthy Diet
Diets providing 1,200 calories and 1,600 calories are commonly used for weight loss. According to the U.S. Department of Agriculture, a healthy 1,200-calorie meal plan includes 2.5 cups of dairy products; 3 oz. of protein foods such as lean meats, eggs, legumes, soy, nuts and seeds; 4 oz. of grains; 1 cup of fruits; 1.5 cups of vegetables; and 121 extra calories and 17 g of oils per day. A 1,600-calorie healthy meal plan includes 3 cups of dairy products, 4 oz. of protein foods, 5 oz. of grains, 1.5 cups of fruits, 2 cups of vegetables, 121 extra calories and 22 g of oils per day.
References
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
- Centers for Disease Control and Prevention; About BMI for Adults; February 2011
- American Dietetic Association; American Dietetic Association Publishes Evidence-based Nutrition Practice Guidelines for Registered Dietitians; September 2006
