Measures to Prevent Obesity

Selective Diet

Choose an eating plan to prevent weight gain. The goal is to make a habit out of choosing foods that are nutritious and healthful. Choose foods that supply the appropriate number of calories to maintain your weight. This number varies from person to person. It depends on many factors, including height, weight, age, sex, and activity level.

Consume foods having lower-calorie value, such as fruits and vegetables. You can make it lower in calories by replacing higher calorie foods such as sweets and bakery items with more fruits and vegetables to reach your goals. However remember that items marked fat-free or low-fat are not always lower in calories than their regular versions. You do need to watch your fat intake but remember that calories count too.

How to to Reduce Calories Intake

Following measures shall help reduce caloric intake:-

Use fat-free or low-fat milk products and avoid sweets.

Use small quantity of vegetable oil for cooking.

Eat smaller portions—cut back gradually.

Check the food labels to compare fat content in packaged foods.

Limit foods with lots of added sugar, such as flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks like coke, soda etc

Add fruit to plain fat-free or low-fat yogurt.

Leave all butter, gravy or sauces off a dish.

Serve margarine rather than butter with the meal.

Serve fat free (skim) milk rather than whole milk or cream.

Trim visible fat from poultry or meat.

Select foods which are steamed, garden fresh, boiled, baked or steam roasted.

Lowest Calorie Food Itmes

Choose the lowest calorie items like:-

Fat free or low fat milk, yogurt, cheese, and cottage cheese.

Eggs.

Low fat, low sodium crackers.

Plain cereal, dry or cooked.

Boiled rice.

White meat chicken (remove skin).

Fish (not battered).

Beef: extra lean.

Mutton: leg, shoulder.

Legumes and pulses.

Honey.

Herbs and spices.