World Anti-Obesity Awareness Day is observed on November 26th. Here is a special article to guide us to fight obesity.
Obesity is a serious metabolic disorder that is notified as “mother of all diseases”.
EMI and BMI both threatens,
The causes of obesity are
The serious health effects of obesity are
In a nutritionist perspective our current life style and inappropriate food patterns, consumption of energy-dense foods, and energy expenditure paves the road to excess accumulation of fat lead to excess weight gain, later on obesity. We people in India, are struck between the easternization and westernization of life style.
A well-nourished person is much more likely to be alert both mentally and physically to have a happy outlook in life. His/her is more able to resist infectious diseases than the under nourished or over nourished person.
A proper balanced diet not only makes him/her a healthy person but also extends the period of his/her normal activity by many years.
Diet doesn’t mean complete starvation. It means
- D-DAILY, I-INTAKE, E-ESSENTIAL, T-TIMINGS
- MACRONUTRIENTS – CARBS, PROTEIN, FAT
- MICRO NUTRIENTS – VITAMINS AND MINERALS
Good nutrition fosters sound health. A well-balanced diet contains foods of all the groups in the recommended amounts.
ASIAN FOOD PYRAMID.
TIPS FOR HEALTHY EATING TO MAINTAIN IDEAL BODY WEIGHT- BALANCED DIET IS THE KEY.
- Eat three major and three minor regular meals a day – DO NOT SKIP ANY MEAL.
- Balanced meals which include items from every food group are recommended.(food pyramid)
- Eat slowly, take time to eat, chew and enjoy your food.
- Watch your serving sizes.
- Say “ No” to second servings
- Eat meals containing small portions of foods that you enjoy – if helps, serve meals on a smaller plate.
- Some foods have more calories than others. Substitute energywise food choices
- The appropriate prescription for a balanced diet is complex carbs, quality protein, go for Goodfats not no fats, adequate fiber.
- Eliminate or severely restrict your alcohol intake as it adds extra calories and has no other nutritive value.
- Eat more vegetables, fruits and whole-grain products, as they have higher fiber content and help to satisfy hunger.
- When using your favorite recipes, try reducing the fat and sugar content by one-third-the results will still be satisfactory.
- Keep a diary of your food intake by writing down all that you eat and drink for some days. This will help you and your dietitian to spot problem areas.
- Stop and think – AM I REALLY HUNGRY?
- Follow Golden rule – “No Feasting No Fasting.”
- Maintain regular timing and take plenty of water.
- Choose wisely while eating outside.
- Read food labels
- Over-all be active, exercise regularly, don’t be a couch potato. EXERCISE IS MEDICINE.
- Adequate sleep pattern is very important.
- Eating disorders among vulnerable groups should be addressed by qualified professionals. Don’t follow fad diets.
BENEFITS OF WEIGHT REDUCTION
“Cultivate healthy lifestyle by eating right”
Yamini Gali, MSc., RD
Lead – Clinical Dietician
Kauvery Hospital, Chennai
