Are you swayed by food packaging or labels? Do you purchase a food item because you feel it is a healthier product and could make you healthier or help you lose weight? Sadly, we all have fallen prey to this phenomenon. Branding and packaging promotes this in many cases. For example, energy bars or protein bars are promoted as healthy and a good source of vitamins and minerals. These items are usually designed for specific population with a narrow product goal and not truly meant as a general public item, although they are mass marketed to all populations. Strategic branding by companies and the desire to see ourselves in the “healthy lifestyles mode” can lead us to purchase and consume these type items that tend to be higher in caloric content and not truly necessary or good for our dietary intake. This was recently researched and reported upon in the Journal of Marketing Research with the authors noting:
“It is important that more emphasis be placed on monitoring fitness cues in marketing. For example, a brand could offer gym vouchers or exercise tips instead of just implying fitness via a label or image. Reminding the consumer that exercise is still necessary may help counteract the negative effect of these fitness-branded foods.”
Returning to the basics of the MyPlate guidelines ensures a healthy meal including appropriate portion size and content. Whether your goal is to simply eat a healthier diet or to promote weight loss, remember that it takes time to change habits. Start by replacing one less desirable food choice with a better food choice making the transition easier. Know your daily caloric needs and remember that this varies from person to person. The Mayo Clinic has a great online tool to calculate this for you. Remember to read your food labels and understand what an accurate serving size entails. Research your favorite restaurant menus in advance to help you stay on track using CalorieKing or another similar site. If you are uncertain about your health status or have certain health issues that require a certain dietary intake, talk with your physician about your goals and desires. Physicians have access to a variety of programs and literature that is specific to patient needs and are usually quite happy to share this.
Exercise is one thing that can really aid in overall health as well as weight control. Incorporate exercise into your plan for a healthier you. Just thirty minutes a day five days a week of cardiovascular exercise can really improve one’s fitness level and overall wellness. The American Heart Association touts exercise “boosts mental and physical wellness.” If you are just beginning to exercise, remember that it takes time for your body to adjust, so gradual increases in time and intensity of the exercise is best. If you are older and have limitations, there are many options available such as chair exercises or water aerobics. Always discuss beginning an exercise program with your physician to be certain you have no limitations due to a medical condition.
Taking small incremental steps to improve your health and wellness can lead to major improvements in your overall mental and physical wellness.

Sources:
The Effect of Fitness Branding on Restrained Eaters’ Food Consumption and Post-Consumption Physical Activity. Joerg Koenigstorfer, Hans Baumgartner. Journal of Marketing Research, 2015; 150422090637005 DOI: 10.1509/jmr.12.0429
Choosemyplate.gov
Mayoclinic.org
Heart.org
FDA.gov
Calorieking.com

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