Healthy eating patterns reduce cardiovascular risks because the body is on autopilot, knows what to expect, and knows exactly what to do with it and the results are balanced nutrients, feeling full, having energy, and digesting easily.
A research team found that statistically overweight children who followed a healthy eating pattern significantly improved weight and reduced a variety of cardiovascular disease risks. The study, which was published in the Journal of Clinical Pediatrics, paired parents and children together throughout the trial.
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For one year, researchers studied changing cardiovascular disease risk markers associated with three healthy eating patterns.
🎯 96 children
🎯 Ages of 9 and 18 years old
🎯 With a body mass index (BMI) greater than 95%
BMI is age and sex-specific. Calculate yours here.
The three healthy eating patterns studied were the American Heart Association Diet, Mediterranean Diet, and Plant-based diet. All three emphasized whole foods, fruits, and vegetables and limited added salt, red meat, and processed foods.
Parent and child pairs attended weekly educational sessions for four weeks which covered suggested foods to eat and avoid, how to read package labels, proper portion sizes, and shopping tips. Fasting blood tests were used to access biomarkers of cardiovascular risk.
All three diets were associated with improvements in weight, systolic and diastolic blood pressure, total cholesterol, and low-density lipoprotein.
This study helps show the importance of starting healthy eating patterns as young as possible. We know that cardiovascular disease begins in childhood, and children’s eating patterns are easier to mold than adolescents and adults.
Focusing on Habits
Healthy eating patterns, as opposed to restrictive diets, are more likely to be successful, as they focus on forming healthy habits and making lifestyle changes. These habits can be developed over time, and the process of forming them should be enjoyable and rewarding. To ensure that your healthy eating habits stick, it is important to be mindful of the foods you are eating and to plan meals and snacks in advance. Additionally, it is important to make time for physical activity and to get enough sleep, which are important factors in overall health and weight management.
Meal Planning Tips
Meal planning is an important part of creating healthy eating habits. To make meal planning easy and efficient, try to create a weekly meal plan that includes breakfast, lunch, dinner, and snacks. When creating your meal plan, it is important to include foods from all the food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, it is important to plan ahead and shop for groceries in advance. To save time, consider prepping meals ahead of time and freezing them for later use. Meal planning allows you to eat healthily and stay on track with your nutrition goals.
When we treat our patients we make tools, readily available, that can help you create a perfectly balanced, dietary lifestyle for you. It can most definitely be adapted to use with your whole family. Teaching and learning good habits is important at any age. Take advantage of the knowledge and the opportunity! Refer to this page as a guide.
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If you want to take care of your obesity once and for all, call our office to schedule your free consultation.
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