Chapter 06 Special Diets Obesity Obesity Obesity means

Chapter 06: Special Diets – Obesity

Obesity • Obesity means being 20% or more above the normal weight for your height and build. • Obesity is sometimes the result of a hormone imbalance, in which case it must be medically treated. • More often, it results from overeating – when the amount of energy taken into the body is more than the amount of energy used up.

Why do People become Overweight? • Overeating: If a person’s calorie intake is excessive, weight gain can result. • Lack of regular exercise or no exercise at all. • Unhealthy eating patterns, e. g. large portion sizes, skipping meals. • Poor nutritional knowledge can lead to poor food choices and an overuse of convenience foods. • Low income: Buying cheaper foods that are high in sugar, salt and saturated fats but low in fibre.

Why do People become Overweight? (continued) • Busy lifestyles: Can lead to an overuse of convenience and fast foods. • Emotional reasons: ‘Comfort eating’, possibly due to boredom or stress. • Hormonal imbalance, i. e. in the thyroid gland, can cause weight gain. • Some medications, in particular anti-depressants, can lead to weight gain.

Health Problems Associated with Obesity • • • Heart disease High blood pressure Stroke Varicose veins Diabetes Gout and arthritis (joint pain) Liver disease and gall stones Low self-esteem Problems in surgery and childbirth Shorter life expectancy

Obesity: Treatment Cutting down on energy intake (eating a healthy, lowkilocalorie diet) + Increasing daily exercise and activity levels = Weight loss

Top Tips for Weight Reduction • Enjoy a wide variety of fresh nutritious foods from all five groups every day. • Establish a pattern of regular balanced meals. • Do not exclude any nutrient, but reduce portion sizes. • Eat plenty of fruit and vegetables, as they are low in fat and make great snacks. Include different types and colours. • Avoid refined carbohydrates or sugar-rich foods. Increase your intake of high-fibre foods, e. g. wholemeal bread, wholegrain cereals, brown rice, oats, and pulses, e. g. peas and beans.

Top Tips for Weight Reduction (continued) • Avoid foods high in saturated fats such as fatty red meat and butter. Choose lean meats and poultry, fish, eggs, tofu, nuts and seeds. • Avoid convenience foods and keep takeaways to a minimum. • Read labels carefully to check for sugar and fat content. • Drink at least eight glasses of water a day. It keeps you hydrated but can also fill you up, reducing hunger. • Avoid alcohol.

Top Tips for Weight Reduction (continued) • Choose low fat/sugar alternatives, e. g. low-fat cheese and yoghurt. • Change your cooking methods: Grill and steam foods and avoid frying. • Use a smaller plate – it is easier to fill. • Do not skip meals. • Sit down to eat and take your time to enjoy your meal. • Take regular exercise and do not eat between meals.

Did You Know? • Extreme weight loss can be harmful to the body, so quickloss and fad diets should be avoided. A slow weekly loss of 1 kg is much more beneficial and sustainable. • It is important to consult a doctor before commencing with any dietary plan. • Many people find it beneficial to join a slimming club for support and motivation, e. g. Slimming World.

Eating Disorders It is important to maintain a healthy weight, but sometimes, for many reasons, losing weight can become an obsession and may lead to eating disorders. Bodywhys is an organisation that provides counselling and information on eating disorders. Visit www. bodywhys. ie for more information.

Eating Disorders Anorexia nervosa This is a psychological condition where a person refuses to eat enough to maintain a healthy body weight. Anorexia can affect both males and females of all ages, but is more common in teenage girls and young women. This condition requires professional treatment. Bulimia nervosa This often involves a pattern of ‘binge eating’, followed by vomiting. Sometimes laxatives are used to eliminate food. Counselling and support may be required.

Obesity: Quick Revision 1. Outline the causes of obesity. 2. Plan a one-day menu for an obese person. 3. Compile a set of healthy living guidelines for a person who is overweight.