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Diet for Obesity

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Obesity is the most common problem these days and is prevalent in almost all the age groups including the children. Obesity can further give rise to many health problems like diabetes, hypertension, heart attack and stroke. Unhealthy dietary habits and sedentary lifestyle is the main cause of obesity. To make the healthy food choices is very important to avoid the obesity. Following are some of the healthy foods which can avoid the problem of obesity if added in the regular diets:




Fruits & Vegetables: Fruits and vegetables are very important for being healthy and should be added in the diet to prevent the problem of obesity. They are rich in fiber and nutrients like vitamin A, vitamin C, vitamin E and antioxidants. These are also low in calories and can be a filling also. They can be added in the diets as a snack or can be taken with the breakfast. One should take atleast 4-5 servings of fruits and vegetables each day.


Whole Grain Cereals: Whole grain cereals are the complex carbohydrates and are high in fiber too. Complex carbohydrates provide slow and sustainable energy and maintain the blood sugar levels also. So it is always advisable to take complex carbohydrates like whole wheat, oats, barley, brown rice and buckwheat rather than the refined flours. Maida and suji are the examples of the refined flours and should be consumed in less quantity.


 


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Nuts: Nuts can also be a healthy food choice as they contain the essential fatty acids. These are rich in omega 3 and omega 6 fatty acids which can help in weight loss also. But always keep in mind that they are the high calorie foods so should be used in less quantity. Almonds, walnuts, pistachios, pine nuts and cashews are the good examples of the healthy nuts.


Salads: Salads should also be included in the diets and should be the part of once daily diets. A full plate of salad can make the meal more palatable and filling. Cucumbers, tomatoes, carrots, reddish, lettuce and bellpeppers can be the good choices for the salads. One can also add spinach into the salads to make them more nutritious and healthy. For the salad dressings always use olive oil which is again the healthy fat and is good for the maintenance of healthy weight.


Low fat milk: Skimmed milk or double tonned milk should be taken to avoid the problem of obesity. Cream present in milk is the saturated fat and can lead to weight gain and obesity. Even the milk products like paneer and curd should also be made from the low fat milk.


Steamed or Boiled Foods: Steamed or boiled foods should be consumed instead of fried and deep fried foods. The oil is much more in the fried foods than the steamed and boiled foods. Baking and stir frying the vegetables in less oil can also be a healthy option to prevent the weight gain. Use healthy oils like olive oil, safflower oil and mustard oil for cooking.


 


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References

•Food, Diet And Obesity By David J. Mela
•The Rise of Obesity in Europe By Derek J. Oddy, Peter J. Atkins, Virginie Amilien

Pooja Sharma

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