Limit Processed Meat to 1 Serving or Less Per Week

Did you know that limiting processed meat to 1 serving or less each week reduces risk of premature death by up to 12%?

Processed meat contains sodium nitrate/nitrite, a preservative added to meat during the curing process.  Common examples of processed meat include cold cuts, hot dogs, bacon, sausage, and jerky.  Processed meats are ubiquitous in the American diet.

Why are processed meats so bad for you?  Nitrates and nitrites are pro-oxidants.  This means they contain free radicals which result in oxidative stress and systemic inflammation.  Damage from free radicals contributes to obesity, diabetes, heart disease and cancer. 

Despite the serious health risk from processed meat, the average American consumes two servings of processed meat each week, that's double what is safe. 

But limiting processed meat to 1 serving or less per week sounds like a lot to ask. Americans have shifted to a diet of prepared food, processed food, and processed meat, and have moved away from a diet rich in whole plant foods. Is there a way to limit processed meat to 1 serving or less per week in the modern food environment?

There most certainly is! in this course, Dr. Cohen, a primary care doctor in San Francisco, shares with you effective and delicious strategies for limiting or eliminating processed meat from your diet. 

The course begins with an introduction to nutrition.  Dr. Cohen explains how our food environment has made it increasingly difficult to eat healthfully. He proposes a shift back to preparing our own food, from fresh ingredients we buy, including a diet without processed meat.    Next, he'll share with you the medical research that shows the benefits of diets rich in whole foods and low in processed meat. You'll learn about the role of aggressive marketing, hyper-palatable and hyper-convenient foods in our food environment.  You'll learn about choice architecture for avoiding bad choices. Next, he'll share with you tips for meal planning, grocery shopping, and food preparation, to make going without processed meat easy and delicious. Finally, you'll hear the answers to frequently asked questions, followed by a summary of the information presented.