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OBESITY
OBESITY
(Excessive Body Weight
For His/Her Age)
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Here for Bahasa Version
A person who is more than 10% above the standard weight is
considered to be overweight. Obese people are more prone to health complications
than the normal average population. If you are 10% overweight your risk of early
death increases by 9% in women and 13% in men.
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Information Click On Any Of The Following Links.....
Causes
Risks
Signs and Symptoms
Pinch Test
Things To Avoid
New Habits
Low Calorie Substitutes
Enjoy
Causes
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Overeating.
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Eating the wrong type of food e.g. high carbohydrate diets.
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Decreased activity and lack of exercise.
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Genetic factors.
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Life style.
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Hormonal factors.
Risks
Health problems increase when overweight
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Heart disease
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High blood pressure
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Gout
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Gall bladder problem
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Diabetes
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Osteoathristis of hips, knees and spine
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More accident prone
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Varicose veins.
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Depression.
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Difficulties in pregnancy.
Signs
and Symptoms
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Increase in weight.
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Breathlessness.
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Tiredness.
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Pain and swelling in joints.
Pinch Test
Pinch
stomach between navel and hip bone. Measure the “pinch”. The skin fold over
25mm (1 inch) indicates excess weight.
Things
To Avoid
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Sugar – Do not eat cakes,
biscuits, jams, desserts, and don’t consume soft drinks.
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Fried foods – grill instead.
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Fats – use less oil, butter,
and margarine. Don’t eat the skin of chicken, fat on meat etc.
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Fad diets.
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Leftovers – “Better waste
than waist”
New Habits
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Choose a place to eat meals,
at home and at work. Eat only at that place all the time.
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Eat sitting down.
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Don’t eat while watching TV
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Eat wide variety of fresh food e.g. vegetables and fruits, to provide vitamins and minerals.
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Exercise
– a morning walk, jog or swim continues to burn off calories for up 16 hours.
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Plan your weekly diet and stick to it.
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Do not buy more groceries or food than required.
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Do not shop for food when hungry.
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When going out for dinner or a party, eat less on the day and the day afterwards.
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Minimise alcoholic drinks.
v Daily
think of reasons why you should loose weight.
Low
Calorie Substitutes
LOW KILOJOULE SUBSTITUTES
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FOOD GROUP
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HIGHER ENERGY CHOICE
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KJ
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LOWER ENERGY CHOICE
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KJ
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BREAKFAST
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Meat and alternatives
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2 fried eggs
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900
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2 boiled eggs
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650
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Fruits and Vegetables
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1 cup (250ml) orange juice
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540
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1 fresh orange
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245
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Bread and Cereals
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1 croissant
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420
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1 slice wholemeal toast
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230
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Extras
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2 tsp (10 ml) butter or poly-unsaturated
margarine
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300
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1 tsp (5 ml) butter or poly-unsaturated
margarine
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150
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2 tsp jam (10 ml)
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460
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|
|
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coffee with double cream and
sugar
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530
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balck coffee
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0
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LUNCH
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Milk and Milk Products
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1 cup (250ml) whole milk
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670
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1 cup (250 ml) skim milk
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370
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1 cup (250ml) cream soup
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600
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1 cup (250ml) clear soup
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230
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Meat and Alternatives
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1 club sandwich
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2510
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1 sliced chicken sandwich
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1260
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Fruits and Vegetables
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˝ cup (125ml) coleslaw with mayonnaise
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370
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˝ cup (125ml) coleslaw with vinegar
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80
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Extras
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1 piece (120g) apple
pie
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1350
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1 medium apple (150g)
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360
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DINNER
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Milk and Milk Products
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1 cup (250ml) whole
milk
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670
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1 cup (250ml) skim milk
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370
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Meat and Alternatives
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1 pcs. deep fried fish In batter
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1630
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3 oz. (90g) grilled
fish with lemon
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590
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Fruits and Vegetables
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12 potato chips
˝ cup (125ml)broccoli with cheese sauce
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780
250
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1 medium baked potato
˝ cup (125ml) broccoli with lemon juice
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400
110
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Bread and Cereals
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1 slice wholewheat bread with 2 pats of butter
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530
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1 slice wholewheat bread
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230
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Extras
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˝ apple pie
Coffee with double cream and sugar
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1710
530
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1 small fresh apple
black coffee
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240
0
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Enjoy
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Better health.
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Looking better
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Easy movement
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Ease of buying cloths
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Greater self confidence
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Feeling better and having more energy.
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