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African American Diet, Influencing Weight Factors
The Dietary History & Current Foods in the African American Diet
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The traditional diet of African Americans included but were not limited to the following foods: eggs, ham, sausages, grits,sweet potatoes (often-times fried), spinach, kale, turnip greens, mustard greens, collard greens, Swiss chard, okra, tomatoes, black-eyed peas, legumes, chicken and fish.
The traditional African American breakfast was generally the most hearty meal of the day.
We can learn much from this practice, as when dieters take on this pattern and make dinner the lightest meal of the day, weight loss occurs at a quick rate. Eating late paired with a slowed metabolism that is winding down for the day translates to food and beverages being processed at a slower rate.
As to drinks - coffee and tea were generally the common beverages in the traditional African American diet. As a note, lactose intolerance is common in African Americans producing uncomfortable symptoms such as bloating, pressure, cramping, diarrhea and a myriad of assorted gastric issues. Lactose is associated with many foods housed within the official Dairy Group such as milk, cream and cheese.
Current Capsule of the African American Diet
In relation to the old ways, here is how the conventional diet for African Americans has progressed:
Frying is a preferred method of cooking over other methods. Whereas in the olden days a pot of delicious collard greens and a wedge of golden cornbread fresh from the oven might have rested in waiting on the dining table, in its current place often resides double-battered, deep fried animal and vegetable proteins. While healthy collard greens contributed to lowering risks for many
potential diseases such as certain cancers, the new fried diet increases certain health risks such as coronary artery disease and diabetes. And as a note, it's on the rise in African Americans.
Bar-b-que, fried chicken, collard greens, sweet potato pie and cornbread are among foods favored in the modern day African American diet but the fried foods take precedence over the boiled and baked foods more often than not. Frying tends to be a quicker mode of cooking in comparison to baking and boiling, but is the most unhealthiest mode
of cooking.
The modern day African American diet has increased in sodium intake which may impact blood pressure in some individuals in a negative manner.
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The traditional coffee and tea - both of which contain health benefits has been replaced with sugary sodas and other sugary drinks. At about 800 calories per cup, sugar contributes in a big way to weight gain.
And of course, activity levels in the modern day life must be addressed as they are one of the chief contributing factors related to weight gain. For kids, basketball, softball and other sports have been replaced with video games and computers - and even cell phone play. For adults, evening walks have been replaced with movies, television and the Internet.
While our day jobs may or may not be influenced by activity, the point is that in the old days we embraced activity into our relaxation phase in the late evening. We used to dance, women of the house used to sew in the evenings for pleasure while men might have played a game of horseshoes. At times, the family played active games together. These forms of pleasant and healthy activity has been wretched from us due to technological advances which are more apt to hold our attention and entertain us in comparison to things we enjoyed in the past.
Returning to Tradition & Culture
An important part of weight loss, as well as getting in touch with our Diet History, is incorporating a daily diet that closely mirrors our ancestors. In the African American Diet, the following is a good start in that direction:
Fat Consumption & Exercise - Limit fat intake and increase activity level to a moderate state.
Vegetable Group - Incorporate the following foods: Okra, turnips & turnip greens, sweet potatoes, cabbage slaw, succotash.
Bread, Cereal, Grains - Incorporate the following foods: Macaroni, hominy, grits, cornbread, biscuits, and whole grain rice.
Protein Group - Incorporate the following foods: fish, lean pork, lean beef and chicken.
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The History of Ethnic Diets
Hispanic | Oriental | African American | White American | Irish | Scottish | English Diet | French Diet | Italian | German | Jewish Diet
American Indian Diet | The Islander Diet | The Arctic Diet | Aborigine Diet | The Amish Diet | Polish | Middle Eastern Diet | Eskimo Diet
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