OBESITY.JPG

OBESITY

FOODS THAT HEAL

  • Chickpeas
  • Carrots
  • Zucchini
  • Broccoli
  • Fish
  • Chicken
  • Beans
  • Low-fat milk and other dairy products
  • Whole wheat pasta

    FOODS TO LIMIT

  • Alcohol
  • Sugary desserts
  • Salty processed snack foods

    WHO’S AFFECTED

  • 35
    7% of Americans and 24% of Canadians
  • 20% of American children; 9 % of Canadian children
    Being overweight is the most common nutrition-related health problem in North America, affecting more than 60% of all adults
    Of these, more than 24% of Canadians and 35% of Americans are considered obese and are consequently at increased risk for an early death
    Obesity can cause physical problems such as shortness of breath, skin chafing, and difficulty moving around, making it hard to enjoy a normal life
    Obese people have an increased risk of coronary heart disease, high blood pressure, stroke, diabetes, and certain types of cancer
    Other health consequences include damage to the weight-bearing joints
    This leads to osteoarthritis and disability, which perpetuate the vicious circle by restricting movement, leading to further weight gain

    Nutrition Connection

    Eating too much is the key factor in obesity and weight gain
    Here are some food-related guidelines to help drop the pounds: Limit calories
    A diet providing about 1,500 calories a day for a woman and 2,000 for a man is a reasonable approach
    Combined with a moderate exercise program, it should allow a loss of 1 to 2 lb (0
    45 to 0
    90 kg) a week
    Watch empty calories
    No foods need to be totally forbidden, but empty calories—those that don’t provide any nutrition—such as those in alcohol, sugary desserts, and high- fat, high-salt snack foods should be limited
    Eat breakfast every day
    Skipping breakfast is a lot like skipping rope: Neither gets you anywhere
    Although lots of people think they’ll cut calories by cutting breakfast, the opposite is true
    One national US health and nutrition survey found that men who eat breakfast weigh about 6 lb (2
    7 kg) less than men who skip it; women weigh 9 lb (4 kg) less
    Eat high-fiber foods
    Eat a bowl of brown rice topped with chickpeas and sautéed vegetables for lunch, and it’s likely you won’t want another bite until supper
    High-fiber foods like these have few calories, little fat, and lots of bulk, which keeps you full
    They’re also digested slowly
    A great way to get a good dose of fiber is to start your day with high-fiber cereal
    85,000 new cancer cases per year are related to obesity
    Head for the salad bar
    Greens and raw vegetables like carrots, zucchini, and broccoli are remarkably low in calories but high in water and slow-digesting fiber, so they tend to fill you up
    But avoid creamy dressings, croutons, cheese, nuts, and other toppings that can add extra calories
    Researchers have also found that people who eat a vegetarian diet weigh an average of 3 to 20% less than meat eaters
    Nosh on protein
    Make it a point to eat some protein from fish, chicken, or beans with every meal (and every snack, too)
    Studies have shown that people on high-protein diets that are also rich in low- glycemic carbohydrates (such as fruits and vegetables, beans, and whole-wheat pasta) are less hungry and lose more weight than people on low-protein, high-carbohydrate diets
    Try low-fat dairy
    People deficient in calcium tend to be hungrier
    Enjoy low-fat dairy foods like milk, cheese, and yogurt to stay full and speed ftat loss

    QUICK TIP:

    Assess your weight
  • Body mass index (BMI)
    takes into account your height and weight to determine if your weight is healthy
    Find a BMI calculator online
    If your BMI is 25 to 29
    9, you’re overweight; 30 or more, you’re obese
    Another measure that’s good to know is your waist circumference
    An increased risk of developing heart disease, diabetes, and other health problems comes with a waist circumference greater than 35 in (88 cm) for women and greater than 40 in (102 cm) for men
    Eat healthy nuts
    Large studies have found that people who eat moderate portions of nuts regularly have a lower body mass index than those who don’t
    The healthy fat in nuts helps people feel full
    Avoid fad diets
    Very low calorie diets or fad diets tend to lead to the yo-yo phenomenon, in which people lose weight, then quickly regain all they’ve lost and more
    The additional weight is often even harder to shed

    Beyond the Diet

    While maintaining a healthy diet is the primary way to ward off obesity, several other tips can help, including: Buddy up
    The studies are unequivocal: People who attend support groups as part of a comprehensive weight loss program lose more weight than those who go it alone
    Even less formal forms of support can help
    Among those who embarked on the program with friends in a University of Pennsylvania study, 95% completed the program compared to only 76% of those who dieted solo
    Move more
    If you’re trying to lose weight, more activity is better
    An hour or even 90 minutes of moderate exercise, or 30 minutes of vigorous activity such as jogging, strenuous aerobics, or fast- paced cycling, is ideal
    Of course, anything you do is better than nothing, and consistency counts
    Keep a journal
    The biggest challenge is not losing weight but keeping it off
    Most dieters regain all the weight they’ve lost within 5 years
    Weighing yourself regularly and keeping track of your progress has been shown to help you maintain your results
    Writing down what you’ve eaten and when you’ve exercised can not only keep you accountable, but it can help you uncover habits that may sabotage your weight loss
    Dodge obesogens
    Chemical compounds that can disrupt metabolism, obesogens may lead to obesity
    Bisphenol-A (BPA) in plastic bottles, high-fructose corn syrup in processed foods, and some pesticides and medications, including selective serotonin reuptake inhibitors (SSRIs), are all potential obesogens