The Immigrant Magazine,Lorraine Niba, PhD

In February this year, grocery shoppers in a supermarket in Philadelphia were pleasantly surprised to see the first lady, Michelle Obama, browsing the aisles in their local supermarket. Why was Mrs. Obama at this particular supermarket? The supermarket chain, the Fresh Grocer, specializes in fresh, affordable produce, and is located in a neighborhood that previously did not have a farmers market. The community finally has access to fresh fruits and vegetables. The First Lady was visiting the Fresh Grocer to highlight the importance of healthy foods. With the abundance today of high-calorie, highly-processed foods which contribute to diet-related diseases such as obesity and cardiovascular disease, choosing healthy foods is critical to ensure health and wellness.

From too little to too much
For most of the early 20th century, malnutrition and nutrient deficiency were prevalent in many parts of the world. Children in many impoverished parts were malnourished from inadequate protein and energy in the diet, and deficiencies of key nutrients such as calcium, vitamin A, vitamin C also occurred even in some wealthier countries. Access to food and food sufficiency were some of the major initiatives of several agencies.
In the second half of the 20th century however, the pendulum began to swing, swing all the way to the other extreme: rates of obesity and overweight skyrocketed. Just as with the malnutrition-related diseases and nutrient deficiency diseases, obesity- related diseases began to show up in substantial parts of the population.
Gradually, we went from striving to overcome one major challenge – getting enough nutritious food to everyone – to the other extreme; getting people to eat less.
The words “overweight”, “obesity” now seem to consume our daily lives. Obesity rates in the United States are indeed alarming: it is estimated that 66 – 70 % of adults in the United States are overweight. While obesity rates in the more affluent countries are disproportionately high, obesity and overweight is now a global problem. If the problem is not addressed, obesity rates will continue to rise, and so will the incidence of obesity-related diseases such as type 2 diabetes and cardiovascular disease.

Unhealthy Food Habits, Crash Diets and Quick Fixes
The escalating obesity rates have led to a sometimes extreme approach to weight management: crash diets, surgery, avoiding whole food groups and nutrient groups, and other seemingly drastic measures to control and manage weight. Many different groups are often blamed for the escalating rates of obesity: the food industry, parents, even overweight and obese people are often blamed for perceived lack of will power.
Not surprising, this has led to a lot of confusion and uncertainty about just what is a healthy diet, and what constitutes healthy eating.

A New Attitude: Balance
The simple fact is that excessive weight gain and obesity are caused by different factors: genetics, metabolic rates, physiological conditions, eating habits and nutrient intake, exercise and activity habits, thyroid function, among others. No one factor in isolation causes weight gain and obesity. In other words, it is a “multi-factorial” disease. Strict dieting or excessive exercise alone may lead to weight loss, but over the long term, it likely will not sustain a sustained healthy weight.
Good health often requires a good, healthy, pro-active, informed attitude. Despite the heightened concerns around overweight and obesity, there appears to be a monumental shift in attitude. No longer is it just about being thin; increasingly the emphasis is shifting to overall health and wellness.
Balance is the key to a healthy weight: balance in food choices, activity and exercise. An optimal approach to healthy weight is to choose healthy foods – foods that have beneficial components such as fiber, antioxidants and vitamins – and eating these in moderation. Regular, sustained physical activity and exercise for 45 minutes to an hour a day will ensure a healthy weight.

Making Healthy Food Choices
An almost inevitable part of the immigrant experience is a change in food habits and dietary patterns. Lifestyles and patterns change with acculturation and adaptation to a new culture. For instance, surveys show that consumption of soy consumption among Asian immigrants is much lower. Epidemiological studies show increases in rates of diet-related diseases such as diabetes among several immigrant groups.
A pro-active attitude toward choosing healthy foods, and living out healthy habits is especially essential:
Become aware and informed about food, and the relationship between food and health. We are surrounded by a multitude of choices, and a wealth of information. Good choices really do matter, so it is important to make them.
Retain the ‘good foods’ from your roots. What are those foods that have been beneficial for generations? Soy. Whole grains. Leafy green vegetables. Choose these and eat them in moderation.
Reduce intake of the foods and nutrients that may negatively impact your health. Reduce excessive intake of saturated fats, oils and highly processed carbohydrates.
Add foods and nutrients that may be missing from your usual diet. Find new sources of antioxidants, fiber, calcium, protein to ensure you are consuming enough of these nutrients to be healthy.
Put the ‘active’ in ‘pro-active’: physical activity. We may not all need a strenuous, regimented exercise program, but everyone needs to move and be physically active every single day. Dance. Walk. Prance. Spin. Bike. Make regular physical activity a routine.

From Negative to Positive
Rather than avoiding certain foods altogether or dreading exercise, a positive approach such as choosing healthy foods and exercise is essential in attaining a balance between food, weight and wellness. This is the view of most experts, and this is the basis of the First Lady’s Let’s Move Initiative. Healthy foods in moderation, balanced with physical activity and a positive and pro-active attitude will ensure overall health and wellness.

Lorraine Niba, PhD
Marketing Manager – Soluble Fiber Global
National Starch, Bridgewater, NJ 08807