Physicians consider adults with a body mass index over 30 obese. Body mass index, BMI, calculates body fat from a person's weight and height. Obesity may be related to unhealthy lifestyles such as poor physical activity and unhealthy food choices. One in three adults in the US population is considered obese, states Mayo Clinic. Obesity not only can threaten physical health, obese people face discrimination and social marginalization as well. Dietary modifications such as including more fruits and vegetables in your diet and avoiding high-calorie, low- nutrient foods may help prevent and control obesity.
Fats
Avoid food with a high fat content such as fried food and pre-packaged snacks. Fats provide more calories per kilogram than carbohydrates and protein. Excessive fat intake will not only influence obesity but will increase your risk of developing cardiovascular disease. The American Heart Association recommends limiting fat to 25 to 35 percent of your total daily calories. Limit saturated fats to 7 percent and trans fats to 1 percent of total daily calories. Cholesterol intake should be less than 300 mg per day, 200 mg in case of coronary heart disease.
Refined Carbohydrates
Products such as white flour and sugar are rich in calories but lack nutrients such as vitamins, minerals and fiber. These may have an impact in your body weight and increase your blood glucose levels. Avoid products with added sugars such as carbonated drinks and fruit beverages. Also skip pastry and sweet products such as doughnuts, cakes, chocolates and candy.
Sodium
Obesity is associated with hypertension and cardiovascular disease. Cutback your sodium intake by avoiding canned and frozen food; select fresh and low or sodium-free versions instead. Avoid processed/ cured meats such as hot dogs, salami and potted meats. Also avoid seasonings, broths and sauces with added salt. Opt for herbs and spices such as black pepper, parsley and cilantro to flavor your food.
Alcohol
Alcohol can add a significant amount of calories to your diet. It does not provide the necessary nutrients to nurture your body. Excessive alcohol intake may worsen obesity and cause nutrient deficiencies. The lining of the stomach and small intestine may be damaged by alcohol, resulting in impaired nutrient absorption, reports Medline Plus.
source : livestronge.com
No comments:
Post a Comment