Following a diet in America is a difficult task. Giant billboards and radio ads always seem to shout, “Eat this food filled with sugar and unhealthy carbs! It’ll make you happy!” in not so many words. The Standard American Diet, humorously abbreviated, SAD, is a mix of refined carbs, unhealthy fats, and loads of sugar.
Founder of Method78 Fitness, Irene Anderson, says the SAD in this age is defined by processed foods convenient for a busy lifestyle, and is a result of our economy. The general perception is that boxed foods and granola bars are cheaper, so that’s what people consume. Fast food, and those high in saturated fat are also regular friends of this diet.
Strong beginnings
This diet was largely the result of a desire for efficiency. America is a career focused nation. We value hard work and success. This often means putting off things like home cooked meals which take time away from busy schedules. As science attempted to combat the fats that come from food like McDonald’s, they pushed the idea that “fat is bad” on society, replacing things like butter with margarine.
These attempted reformations soon fell short, as research revealed replacing natural fat with “trans-fat” was a terrible decision. Some food is intended to be addictive, however, a prime example being sugar. “Sugar sells,” Irene says. “Americans are just trying to survive. As a society and nation we have let ourselves come this far.”
Solving the problem
How do we change the SAD into a better one, for ourselves and those we love? Irene provides some practical steps to begin healthier eating habits. The first is to assess what you’ve been eating the past few weeks, with no judgment. After doing this, educate yourself. “The biggest culprits are sugar and trans fats,” she says. “Write down how much sugar and fat is in everything you’re eating.”
Next, for two weeks pick one item to lessen or replace. For example, if you regularly drink a sugar loaded latte in the morning, lessen the syrup pumps, or ask the barista to. A big part of eating healthy is eating organic, whole foods. “I grew up in east Africa,” Irene says.“ Some of the healthiest people eat mostly fruits and vegetables directly from the tree or the ground. The food is generally picked and cooked fresh. Even meat and soda are reserved for special occassions.”
A podcast on thorne.com with Dr Robert Rountree and Dr. Amanda Frick provides recommendations to counteract impacts of the SAD. While they don’t advocate any particular diet, a lot of their health solutions point to the Mediterranean one. This diet is high in monounsaturated fats, whole grains and fiber, low in red meat and inflammatory foods, with a focus on fatty fish. It also provides healthy fats from nuts, seeds, and olives. Eating well does not mean being strictly vegetarian, but they recommend focusing on plant based foods with the addition of fish and seafood, while limiting other proteins.
A question posed when referring to the SAD was, “Can supplements help replace what we miss from eating less nutrient dense food?” Dr. Frick says yes, you can supplement but it’s really about the quality of what you’re taking in. Not every supplement is created equal, and they are meant as an adjunct, not are placement. For things like dairy, Frick and Rountree say that it’s not necessarily bad, but depends on the quality and source.
There are ways of eating healthy that don’t include shattering your pink piggy bank stashed with bills and quarters for a rainy day. Healthy, and affordable don't have to juxtapose. For example, shopping seasonally might save you money due to supermarket deals. You can also take it tep by step, slowly weaning off the unhealthy food that covers 90% of the grocery store.
