African Americans and obesity
Obesity in the African American community is growing at an alarming rate. According to a 2007 study, we are considered 60% less likely to be physically active compared to whites.
So what exactly is being overweight or obese? According to the NHLBI obesity guidelines, when your BMI (body mass index) is between 25 and 29.9, you are considered overweight. When your BMI is 30.0 or higher, you are considered obese. By these standards, 77% of African American women are overweight and 50% are obese. Obesity is the second leading cause of preventable death in the US (2).
African Americans (compared to whites) are more likely to smoke cigarettes, drink excess alcohol, and eat a high-fat diet (soul food). We are less likely to receive medical care and suffer from hypertension and diabetes compared to other races. Socioeconomics are believed to play a role in these staggering statistics.
They are some of the factors that influence the socioeconomics of our community. Culture, environment, and heredity are some of the factors that affect what we eat and how our bodies process food. (3) When we examine our culture, we seem to like our “thick” women. This concept could be very dangerous, especially if your BMI is over 25.
The environment plays an important role when you think about how fresh food is not readily available in the poorest communities, but in some upper-class areas. Proper nutrition cannot be a priority when you honestly cannot afford to eat healthily or when fast food restaurants are more convenient and easier to access than a market that sells fresh produce, lean cuts of meat, and foods made with whole grains. .
The good news is that it is NOT too late to start correcting bad habits and teaching our children better eating habits for the future. Here are some tips that you can start today.
• Get moving: 10,000 steps a day can burn 500 calories. Do this every day and you can lose 1 pound just by walking.
• Do bodyweight exercises at home – Squats, lunges, jumps, stair climbing, push-ups, and sit-ups can be done in the comfort of your home. Pick an exercise to do between commercial breaks and watch your body transform.
• Eat 4 to 6 small meals a day – Small meals will give your body enough fuel to keep you energized and burn fat instead of the 3 meals a day which generally consist of large portions and can cause your body to store fat. Also follow these nutrition tips:
* If you often fry, try sautéing vegetables in low-salt chicken or beef broth.
* Replace fats like bacon grease and butter with olive or canola oil.
* Try steamed vegetables and add some spices for flavor.
* Taste your food before adding butter; you’ll be amazed at how good fresh corn is on its own.
* Replace heavy cream and butter sauces with low-fat or fat-free sour cream and try putting sauces on the side.
* Enjoy seasonal fruits for dessert, such as berries, citrus, pears, cherries, or grapes.
* Try eating your vegetables raw with a low calorie salad dressing. (4)
These small changes can have a big impact on your health and waistline. Taking care of yourself has to be the top priority, because if you’re like me, a lot of people can depend on you.
References
1.cdc.gov
2. NHANES (1998-2000), CDC / NCHS; JAMA. 2002; 288: 1723-1727
3.netwellness.org
4.netwellness.org/health topics