Obesity is a serious chronic disease that can cause type 2 diabetes, heart disease and increase the risk of cancers. Obesity can be prevented and also controlled, for which diet plays a very important role.
The Centers for Disease Control and Prevention (CDC) report that the prevalence of obesity is increasing United States and is affecting Hispanics more; from 1999-2000 until 2017- 2018, increased from 30,5 % at 42,4 %. According to data from the World Health Organization (WHO), since 1975, the Obesity has nearly tripled worldwide.
Both in the United States and in different parts of the world, people have limited knowledge about obesity, considered a serious chronic disease.
What to eat to prevent obesity and maintain weight under control
A healthy diet and regular physical activity help people achieve and maintain a healthy weight from an early age and throughout life, says the CDC.
1. Choose minimally processed whole foods
Increase the consumption of fruits and vegetables, as well as legumes, whole grains and nuts. The Harvard Nutrition Source suggests:
Whole grains. I eat whole wheat, steel cut oats, brown rice, and quinoa.
Vegetables. A colorful variety, not potatoes.
Whole fruits. No fruit juices
Nuts, seeds, beans and other healthy sources of protein like fish and poultry.
Vegetable oils. Olive oil and other vegetable oils
2. Drink water or other naturally calorie-free beverages
Water is the best option to stay hydrated. Coffee and tea, without added sweeteners, are also healthy options.
3. Limit refined grains, meat, sugary drinks and fast food
The WHO suggests limiting energy intake from fats and sugars. These are foods that Harvard recommends limiting:
Sugary drinks. Soft drinks, fruit drinks and sports drinks. Limit fruit juice to a small amount per day.
Highly processed foods such as fast food.
Foods with refined grains, such as white bread, white rice, white pasta and sweets.
Baked or fried potatoes.
Red meats and processed meats such as sausages, salami, ham, bacon and chorizo.
4. Eat breakfast
Skipping breakfast can lead to overeating due to hunger.
5. Eat at home
Harvard notes that fast food, restaurant meals, and other foods prepared away from home tend to have larger portions and are less nutritious than foods that we cook ourselves.
6. Serve small portions and eat slowly
Slowing down the speed with which you eat can help prevent overeating. Penn Medicine explains that the brain takes minutes to record fullness.
In addition to taking care of your diet, the WHO recommends regular physical activity (60 daily minutes for young people and 150 weekly minutes for adults).
You may be interested in:
–5 foods that can increase your risk of diabetes
–How much fruit and vegetables you need to eat daily to live longer
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What to cook today
How to make lacon Galician style
Exquisite dish of cured pork on a bed of potatoes, seasoned with salt, olive oil and hot paprika.