The prevention and treatment of obesity are among the most perplexing problems facing the physician, the nutritionist and most especially, the patient.  Excessive weight is closely associated with cardiovascular and renal diseases, diabetes, degenerative arthritis, gout and gallbladder disease.

We should be eating less than we did thirty years ago,  mainly because we do less manual work and are less physically active.  The balance of our diet has also changed.  We still eat plenty of fat but much less starchy food than we used to.

Too many people resort to FAD DIETS, pills and gadgets which result in nutritive inadequancy, economic loss and sometime serious effects on health.  Many resort to one merry-go-round after another of reducing diets, losing a little only to gain it again, thus submitting themselves to repeated body stresses that accompany weight loss.

The best a weight for  a given individuals height, age, bone structure and muscular development is not exactly known.  More generally, the best weight is likely to be that at which one both looks and feels his best.

Unfortunately, there is no simple guide by which an individuals body frame can be classified. The person who is stocky may be 5 to 10 percent above the weight for average build without being considered over weight, whereas the individual who has a small frame should weigh 5 to 10 percent less than the desirable weight for average build.  The term obesity is applied to persons 20 percent or more over desirable weight.  Over-weight is applied to persons who are 10 to 20 percent above desirable weight, whereas underweight denotes those individuals who are more than 10 percent below the established standards.

Dietary Management

The objective of Dietary Modification in the treatment of obesity are

l      To bring about a gradual weight loss.

l      To maintain the desirable weight and a good nutritional status.

l      To correct faulty food habits.

 

To achieVe these modifications need to be suitably made & Be Practical

1. Start by being Selfish

       People tend to drop out quickly of any weight loss programme, if they are doing it for someone else.  You are more likely to stick with it if you are doing it out of self motivation.

2.   Make Small Changes

         Begin your weight loss programme with minimum deviation from your normal eating patterns. Do not set goals too high. Desirable rate of weight loss is ½-1 Kg per week.

3.   Eat your Breakfast

       Breakfast serves as a metabolic kicker.  The body needs food and a range of nutrients in the morning to get started and it will ward off the afternoon munchies.

4.   Eat a variety of foods

       A well balanced meal should include pulse, cereal and vegetables - three different colours - at several different temperatures.  This kind of eating is best for your body and gives a feeling of satisfaction

5.   Slow down

       A meal should last at least 20 or ideally, 30 minutes.  Its very important that you take time to chew thoroughly, to concentrate on enjoying the sensations of eating : taste and smell.  You would feel more satisfied.

6.   Spice up your food

       Studies have shown that hot, spicy foods like chili and mustard sauce, cause an increase in the metabolic rate.  Burning calories simply by eating hot, spicy food is good news for lovers of tongue tingling ethnic cuisine.

7.   Ease into Skim

       Switching from whole to skim milk can spare you a lot of fat.

8.   Avoid special low energy foods as they may not be of as much help as claimed.

9.   While eating away from home, Select simply prepared items rather than combination dishes. Avoid Fried foods, Select fruits as desserts ratherthan halwas, Kheers, Pastries or puddings.

10.       Spread food through out the day to meet energy needs.

 

EXCHANGE LIST

 

                                                                       AMOUNT           ENERGY

                                                                       (gms)                (kcals)

 

1.      Cereals                                                    30 g                  100

2.      Bread                                                      2 Slices/ 40 g    100

3.      Dals                                                        30 g                  100

4.      Soyabean                                                23 g                  100

5.      Nuts                                                        15 g                  100

6.      Fresh Coconut                                         23 g                  100

7.      Cow’Milk                                                  150 ml               100

8.      Buffalo’s Milk                                          85 ml                 100

9.      Skimmed Milk                                          30 g                  100

10.    Whole Milk Powder                                  20 g                  100

11.    Paneer (Cow’s Milk)                                  40 g                  100

12.    Cheese                                                    30 g                  100

13.    Fish                                                        100 g                100

14.    Meat                                                       50 g                  100

15.    Chicken                                                   100 g                100

16.    Egg                                                        60 g/1               100

17.    Vegetables                                              400 g                100

18.    Roots and Tubers                                    100 g                100

19.    Fruits                                                      2 Medium Size   100

20.    Oil                                                           5 g/1 teaspoon  45

21.    Butter                                                      7 g                    45

22.    Sugar                                                      5 g                    20