Steak, pork chops, bacon, french fries -- if these regularly make an appearance in your diet, you may need to reevaluate the way you're eating. Sticking to meals revolving around meat, potatoes and bread is contributing to the obesity epidemic in this country, according to Harvard Medical School's Dr. Norton Greenberger in an October 2009 "Harvard Gazette" interview. If you're willing to make some dietary changes, however, you can improve your physical wellness.
The Diet
A meat and potatoes diet doesn't necessarily mean you're eating only these two foods; however, it does suggest that your diet is devoid of nutritional variety. Meal preparations make protein-rich meat the star of the plate rather than plant-based foods such as veggies and whole grains. In fact, the Centers for Disease Control and Prevention cautions that Americans consume too much protein in their diet. Regularly filling up on potatoes and other white foods contributes to spikes in blood glucose as well.
Followers
Americans and those belonging to other Western cultures are more likely to be following such a diet, which is high in sugar and saturated fat. Beyond meat and potatoes, people in these countries have developed an appetite for refined carbs and processed foods that offer little nutritional value. These include white bread, potato chips and white pasta. Men are also more likely to follow a meat and potatoes diet; in fact, women perceived male preference for these foods as a barrier to establishing healthier eating habits in their families, according to a study published in the November/December 2004 issue of the "Journal of Nutrition Education and Behavior."
Effects
Following this way of eating can have major impacts on your health. It contributes to weight gain, which puts you at risk for a number of chronic diseases and can affect your quality of life. Findings appearing in the June 2011 issue of "The New England Journal of Medicine" revealed that potatoes, potato chips, red meats and processed meats were among the top contributors to weight gain over a period of four years. In addition, meat and potato diets were found to be associated with greater risk for developing colorectal cancer, according to a July 2010 study in "Nutrition Reviews."
Improving Diet
Eating healthier doesn't mean never enjoying meat and potatoes; however, you need to eat them in moderation rather than making them the cornerstone of your diet. Your goal should be to brighten up your diet with vegetables, fruits, whole grains and low-fat dairy. The 2011 study from "The New England Journal of Medicine" found that these foods were associated with better weight control. Making these a plentiful part of your eating plan can help you reduce your disease risk and even extend your lifetime, according to the University of Florida Health Science Center.
References
- Centers for Disease Control and Prevention: Protein
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- "Journal of Nutrition Education and Behavior"; Family Influences on Food Choice: Context of Surviving Breast Cancer; BL Beagan, GE Chapman; November/December 2004
- "The New England Jounal of Medicine"; Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men; Dariush Mozaffarian, MD, DrPH, et al.; June 2011
- "Nutrition Reviews"; Dietary Patterns and the Risk of Colorectal Cancer and Adenomas; G Randi, et al.; July 2010
- University of Florida Health Science Center; Tom Fortner; February 2007
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