Basic Diet Plans for Overweight and Obesity

It is a condition of excessive body fat accumulation which is associated with adverse health outcomes such as bone and joint disorders, hypertension, high blood cholesterol levels, diabetes and its complications, cancers, heart disease and stroke. The occurrence of overweight and obesity is mainly due to an imbalance of energy consumed from diet and energy burned through physical activity.

1. LIMIT FAT INTAKE

An excessive intake of foods that are high in fat can lead to weight gain and the development of obesity. Fat in food is not always easy to detect. In some foods, fat is clearly visible such as oil floating over soups, curries and the glittering coating of fried foods. However, in other foods like nuts, pastries, cakes, and kuehs, fat is well blended into the entire food and these are usually hidden sources of fat.

• Limit deep-fried foods to 1-2 times a week.
• Use less oil for stir-frying.
• Replace full cream milk with low fat or skim milk.
• Skim off the top layer of oil/fat over soup and gravy before taking.
• Select lean meat or poultry without skin.
• Replace a meat pie with a chicken sandwich but to limit the amount of dressings used.

2. REDUCE PORTION SIZES

Eating smaller portions is a simple way to cut back on fat and calorie intake.

• Take smaller portions during meal time i.e. do not upsize your meal.
• Share your foods with friends or family.
• Eat slowly, chew food well and enjoy every bite.

3. MODERATE YOUR SUGAR INTAKE

Sugar and sugary products are high in calories and can be high in fat as well. Hence, a minimal amount should be consumed.

• Cut down snacks that are high in sugar content such as jellies, ice cream, chocolates, and cake.
• Ask for less sugar and syrup. Artificial sweetener like aspartame or saccharine can be used as a substitute for regular sugar.
• Choose diet soft drinks or less sugary beverages over regular soft drinks and sweetened beverages.

4. INCREASE FIBRE INTAKE

Fiber-rich foods not only contain various nutrients but also help to satisfy hunger. Adequate intake of fluids is recommended to prevent constipation when on a fiber-rich diet.

• Choose wholegrain bread or high fiber white bread.
• Try to eat the edible skin of fruits whenever possible.
• Eat fresh fruits instead of drinking fruit juice.
• Add beans and lentils when cooking.

5. MODERATE ALCOHOL INTAKE

Alcohol is high in calories and has no nutritional value. It is recommended to avoid alcohol if you have high blood triglycerides level, kidney disease or heart disease.

• If you choose to drink, take in moderation i.e. not more than 1 standard drink per day (e.g. 100 ml wine = 1 standard drink).
• Use sugar-free sodas or water for mixing your drinks and cocktails.

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