Manageable Obesity
Definition of Obesity :
Obesity is a complex disease involving an excessive amount of body fat. It's not just a cosmetic concern but a medical problem that increases the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.
Some logical reasons of obesity:
There are many factors that can contribute to excess weight gain including eating patterns, physical activity levels, and sleep routines. Social determinants of health, genetics, and taking certain medications also play a role.
Eating patterns:
Eating patterns that can lead to obesity include skipping meals (or maybe just breakfast), eating too fast, always cleaning your plate, eating when not hungry, eating while standing up (may lead to eating mindlessly or too quickly), always eating dessert.
Prevention of Obesity:
Here are some tips to change your eating habits to prevent obesity:
- Eat five to seven servings of whole fruits and vegetables every day.
- Focus on eating whole grains.
- Choose lean protein sources.
- Limit your intake of sugar-sweetened beverages.
- Cut back on fast food and junk food.
- Watch your portion sizes.
Taking enough fruits and vegetables :
Here are some tips to make sure that you are eating enough fruits and vegetables:
- Keep fruit where you can see it. Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.
- Explore the produce aisle and choose something new.
- Be adventurous with recipes. Search the internet for new recipes that include colorful fruits and veggies.
- Keep things simple. Eating raw vegetables and fruits such as baby carrots, apples, bananas, pears, oranges, grapes, strawberries, etc. is an easy way to get more servings of these healthy foods into your day.
Adding vegetables to the meals :
Here are some easy ways to add vegetables to your meals:
- Add spinach and finely chopped leftover veggies into a quick omelet, or turn it into a burrito with your favorite wrap.
- Bake the egg and vegetable mixture in a muffin tin – make several at a time – and then freeze.
- Add lots of vegetables to your side salads.
- Try adding mushrooms, peppers, zucchini, onions, or carrots into pasta sauces, casseroles, soups, stews, scrambled eggs, and chili.
Adding fruits to the meals:
Here are some easy ways to add fruits to your meals:
- Add bananas, raisins or berries to your cereal.
- Drink a small (6-ounce) glass of juice. Be sure it’s 100% fruit or vegetable juice without excess sodium or sugar – not “fruit drink,” "cocktail" or “punch.”
- Have a piece of fruit or raw veggie sticks instead of chips.
- Have any type of fresh fruit: grapes, apple, banana, orange, kiwi, etc. On hot days, munch on a bowl of frozen fruits or vegetables, such as grapes, peas or bananas¹.
Benefits of taking fruits:
Here are some benefits of eating fruits:
- Fruits contain fiber, which can help lower your cholesterol and encourage regular bowel movements.
- Fruits are high in vitamins and minerals that are essential for the proper functioning of the body.
- Eating fruits regularly may reduce the risk for stroke, cardiovascular disease and type 2 diabetes.
More fibre from fruits :
Here are some fruits that are high in fiber:
- Raspberries and blackberries top the list with around 8 grams of fiber each per cup.
- Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber. (Eat the apple peels — that’s where the most fiber is!)
- Exotic fruits are also good sources of fiber: A mango has 5 grams, a persimmon has 6, and 1 cup of guava has about 9.
More fibre from vegetables:
Here are some vegetables that are high in fiber:
- Lima beans
- Acorn squash
- Green peas
- Collard greens
- Artichokes
- Parsnips
- Broccoli
- Carrots
- Spinach.
More advantage of fruits and vegetables :
Eating fruits and vegetables has many benefits. They are low in calories and high in fiber, vitamins, minerals and antioxidants. Eating a diet rich in fruits and vegetables can help reduce the risk of many leading causes of illness and death, including heart disease, stroke, high blood pressure, type 2 diabetes, some cancers and obesity .
Here are some easy ways to add fruits and vegetables to your meals:
- Add fruits and vegetables to your breakfast.
- Add fruits and vegetables to your salads.
- Add fruits and vegetables to your sandwiches.
- Add fruits and vegetables to your pasta dishes.
- Add fruits and vegetables to your soups.
Adding fiber to the meals:
- Eat more fruits and vegetables.
- Choose whole grains instead of refined grains.
- Add beans and legumes to your meals.
- Snack on nuts and seeds.
Would you like me to look up more information on this topic?
Benefits of fiber :
Here are some benefits of fiber:
- Helps maintain bowel health.
- Lowers cholesterol levels.
- Helps control blood sugar levels.
- Aids in achieving healthy weight.
- Helps you live longer.
Insure proper nutrition to the diet :
How can I make sure that I am
Eat a variety of foods.
- Eat in moderation.
- Limit your intake of sugar and salt.
- Drink plenty of water.
By Syed Anisur Rahman,
No comments