Food and Nutrition are an intrinsic part of what keeps us going. Some of us ‘eat to live’ while others ‘live to eat’! The problem, unfortunately with the latter, is that it starts showing on our body and the weighing scale fairly rapidly.
All leading
medical professionals and nutritionists are unanimous in saying that eating abundant
‘empty calories’ in the form of junk and processed foods has a direct relationship
to our health. Excessive fat around the abdomen leads to obesity that in turn
leads to lifestyle disorders like Diabetes and Heart Problems … even Cancer.
With the help of a leading panel of experts from
around the world, we have curated content and meal plans for Diabetes and
Weight Loss. We wish you luck and hope these plans help you. But
remember you should always seek a dietician’s advice to put together a plan
that works best for you.
Foods rich in vital nutrients
Nuts are rich in calcium, copper, iron, phosphorus, magnesium, selenium, and zinc. Experts suggest that if you consume handful of nuts everyday its good for heart health. Since nuts are very high in calories, just having a handful of them is enough. High mineral nuts include almonds and cashews.
Beans are rich in copper, iron, potassium, phosphorus, magnesium, and zinc. Beans and lentils are good sources of fiber and a good vegetarian substitute of protein. High mineral beans include white beans, soybeans, chickpeas (garbanzo), and kidney beans.
Dark Leafy Green vegetables are rich in calcium, copper, iron, potassium, magnesium, and zinc. They contain minimal calories and are good for obese people. High mineral dark leafy green vegetables include spinach, and turnip greens.
Mushrooms are rich in copper, potassium, selenium, and zinc. Mushrooms are exceptionally low in calories, and you can have them with a homemade vegetable recipe or simply add it so some salad to get its maximum benefits.
Fish is rich in calcium, potassium, phosphorus, magnesium, and selenium. It is also rich in protein, and heart healthy omega 3 fatty acids. Fish rich in minerals include salmon, tuna, and mackerel. Fish oil is also high in omega 3 fatty acids that are good for your heart health.
How well do you know your food?
Did you know – Vegetarian diets that include proteins from legumes, soy, low-fat dairy, nuts, seeds, whole grains and vegetables can easily meet your protein requirements.
Did you know – Whole grains are high in fiber content, low in fat, and rich in vitamin E, iron, selenium, zinc and B-complex vitamins. Eating and buying them is one of the healthiest choices you can make for yourself and your family.
Did you know – Fish is rich in Omega-fatty acids. Experts suggest that frequent consumption of fish helps protect against several chronic diseases like diabetes. Mackerel fish is both cheaper and healthier which is readily available in market for consumption.
Did you know – A balanced diet contains different types of foods (from all food groups) in such quantities and proportions that the need for all the nutrients such as carbohydrates, proteins, fats vitamins, minerals, water, and fiber are adequately met.
Foods rich in proteins and their benefits
Seafood is an excellent source of protein and it’s usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart-healthy as it has omega-3 fatty acids.
One-half cup of beans contains as much protein as an ounce of boiled chicken. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Skim or low-fat dairy helps to keep bones and teeth strong and help prevent osteoporosis.
Eggs are one of the least expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day. Eggs can be safely consumed through out the year.
Experts say fifty grams of soy protein daily can help lower cholesterol by about 3%. Eating soy protein is also good for your heart health.
Easy tips for Living Healthy
Minimize the intake of white bread; as it is high in calories and carbs, but low in fiber, protein and nutrients. The simple starches in bread are digested so quickly that they spike your glucose levels just like sugar — and leave you hungry soon afterward. So these foods should be avoided to prevent weight gain and other health concerns like diabetes.
Limit white rice as they are less in fiber and protein but simply are loaded with empty calories. White rice is quickly digested and absorbed, making your blood sugar rise faster. White rice should be avoided if you are diagnosed with prediabetes or if your family has a history of diabetes. If rice is your staple diet try replacing it with brown rice as they are healthier and has more nutrition benefits.
Skinless white potatoes have a very high glycemic index — meaning they raise your blood sugar quickly. So, however you like your potatoes, try to incorporate their skin. The skin’s fiber will slow your digestion and keep you full longer. (You’ll benefit from potatoes’ potassium, phosphorus, and vitamins B and C, too). Try making mashed potatoes with the skin on.
Avoid processed cereals like maida as they are starchier. The more processed a grain is the more unhealthy and calorie leaden it is. Try to consume cereals which have a bigger grain size. Just for an instance atta is more nutritious and healthier than maida. Gram flour is healthier than besan.
Pasta and chips are high in starch which is digested quickly and are low in essential nutrients. You can try for a whole wheat pasta or bean pastas. Their fiber will leave you feeling full for longer. If you want to enjoy crackers, choose whole-grain varieties. Look for brands with minimal added sugar and ingredients.
Fighting Childhood Obesity with Food
Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.
According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”
In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.
Childhood Obesity Complications
Childhood obesity can lead to serious complications such as:
Heart disease
Diabetes
Autoimmune disorders
Cancer
Arthritis
High blood pressure
Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”
Right Food for Obese Children
Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.
Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.
Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.
Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.
Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”
Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.
Food During Exams
As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.
These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.
Value of Rainbow Food
Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children
Power Food-Simple and Easy Early Breakfast Recipe
Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.
Foods to Completely Avoid
Below is the list of some foods which are to be completely avoided
Cold drinks
Packed foods
Processed foods
Foods to be Given to Children in Moderation
Cookies
Cakes
Pastries
Food Essential for Growth and Development
Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”
Obesity is a disorder which results in an excessive accumulation of the body fat. To keep a check on obesity is not only important for cosmetic reasons, but it causes serious health issues like heart diseases and high blood pressure. If you are obese it is most likely that you may encounter various health problems.
Obesity
Obesity is a multifaceted health disorder that affects both adults and children. Being obese not only affects the overall persona of an individual but also increases the risk for many health concerns. An obese person is at a higher risk of developing health conditions like diabetes, heart disease, stroke, arthritis, breathing problems, and some cancers.
Statistics have revealed that obesity is a major factor contributing factor for metabolic syndrome and type 2 diabetes mellitus (T2DM) among Asian Indians. Various factors contribute towards making an individual obese. Some major factors which contribute towards obesity are environment, family history and genetics, metabolism or the way your body converts food and oxygen into energy, and individual’s lifestyle. Besides these factors certain medical conditions also leads to obesity. Scientists are also trying to understand that some chemicals in the environment may be playing in the growing obesity problem.
Recent guidelines have revealed that 10-15% of Indian population would fall under the obese category and would need appropriate management. Purpose of these guidelines on countrywide basis projects an alarming situation of T2DM and cardiovascular disease.
Some startling facts about obesity:
According to a recent survey conducted worldwide: India has second highest obese children in world.
Followed by China India ranks second in childhood obesity with the incidence of China with 15.3 million and India with 14.4 million.
According to National Family Health Survey in 2018 –In past one decade the number of obese people has doubled.
According to a latest publication in a medical journal-“The Lancet” –Currently there are 30 million obese Indians and by 2025, this number is expected to pass 70 million.
Did you know lack of sleep increases the chances of obesity- If you do not sleep enough you produce Ghrelin, a hormone that increases your appetite and hence adds extra pounds to your body.
India the third most obese country in the world – According to a study published in a medical Journal Lancet- India is just behind US and China in this global hazard list of top 10 countries with highest number of obese people.
Latest Survey reveals that technology addiction too is adding to obesity amongst young adults and children in India. Television, computers and video games at the cost of sports and physical activity, causing sedentary life style are prime causes of obesity among young ones.
Surprisingly but true-Globally, Obesity causes more deaths than malnutrition -Worldwide, obesity is one of the top five leading causes of death. It results in greater than 2.8 million deaths every year.
What is the need for new guidelines for obesity among Asian Indians?
New guidelines have been proposed in view of alarming situation of obesity among Indians. These guidelines have been prepared by 100 medical experts all across the country hailing from the backgrounds of internal medicine, diabetes, metabolism, endocrinology, nutrition, cardiology, exercise physiology, sports medicine, bariatric surgery and representing reputed medical institutions, hospitals, government funded research institutions. The very need for these guidelines has been enumerated below:
In view of increasing trend in frequency of obesity and related metabolic diseases, there is dire need of effective interventions in obesity
As Asian Indians manifest a higher risk of cardiovascular risk factors and T2DM at lower levels of obesity, the appropriate obesity diagnosis should be based on lower level of weight for height than in non-Asian Indian populations.
Current obesity international guidelines are not appropriate for Asian Indians. Moreover, WHO has authorized local governments and scientists to decide on the localized guidelines for the Asian Indians.
If appropriate diet, exercise, drug and surgery are employed at lower levels of obesity, nearly 15% of the adult population of India (nearly 5-7 crore people) will show improvement in obesity coupled with reduced risk of diabetes and cardiovascular disease.
How obesity is diagnosed among Indians?
Three parameters which are used to measure obesity are body mass index BMI, waist circumference WC and waist-to-hip circumference ratio (WHR). The most accepted method to define thinness and fatness is BMI, a ratio of weight in kilograms divided by height in meters squared (kg/m2).
What are the cut offs for BMI and WC in defining obesity among Asian Indians?
After a major consensus among scientists below table has been prepared to depict the obesity among Asian Indians:
Classification
BMI(kg/m2)
Principal cut-off points
Cut-off pointsfor Asians
Normal range
18.5 – 24.9
18.5 – 22.9
23.0 – 24.9
Pre-obese
25.0 – 29.9
25.0 – 27.4
27.5 – 29.9
Obese (Class I)
30.0 – 34.9
30.0 – 32.4
32.5 – 34.9
Obese (Class II)
35.0 – 39.9
35.0 – 37.4
37.5 – 39.9
Obese (class III)
≥40.0
≥40.0
Source: Adapted from WHO 2004 and recent guidlines
What does recent guidelines say about WC and WHR cut offs in defining obesity?
Research has revealed that abdominal obesity is associated with higher risk of diabetes and cardiovascular disease when compared with generalized obesity. Cardiovascular disease is associated with increased amounts of excess abdominal adipose tissue, both intra-abdominal adipose tissue (IAT) and subcutaneous adipose tissue (SCAT). In view of this a joint discussion and consensus among scientists concluded the WC cut off among Asian Indians as defined below:
Action level 1: Men: 78 cm, women: 72 cm. Any person with WC more than these levels should refrain from gaining weight and adopt healthy lifestyle to prevent the risk of any of the cardiovascular risk factor.
Action level 2: Men: 90 cm, women: 80 cm. Individuals with WC above this should seek medical help so that obesity-related risk factors could be diagnosed and handled.
What are the causes of obesity?
Obesity could be genetic, behavioral and can also result due to the hormonal changes in the body. Obesity occurs when you take in more calories than you burn through exercise and normal daily activities. Your body stores these excess calories as fat. Some medical conditions also result in obesity such as Prader-Willi syndrome, Cushing’s syndrome, and other diseases and conditions. The main reasons for obesity are either sedentary lifestyle or eating unhealthy such as junk foods at wrong intervals.
What are the risk factors that can contribute to obesity?
Obesity usually results from a combination factors, including:
Genetics. Genetics may also play a role in how efficiently your body converts food into energy and how your body burns calories during exercises.
Family lifestyle. Family members share common eating habits. Obesity runs mostly in families as common eating habits of eating fatty foods contribute to obesity.
Inactivity. If you are inactive throughout the day, you are more prone towards obesity. Certain diseases like arthritis also result in decreased mobility and hence inactivity
Diet. A diet rich in fats and less minerals and vitamins can result in obesity
Medical problems. In some people, obesity can be traced to a medical conditions like Prader-Willi syndrome, Cushing’s syndrome and other conditions. Medical problems, such as arthritis, also can lead to decreased activity, which may result in weight gain.
Medications. Some medicines such as antidepressants, anti-seizure medications, diabetes medications, antipsychotic medications, steroids and beta blockers also make the person obese
Social and economic issues. Research has shown that weight gain can be linked to social and economic factors.
Age. As we grow in age a decreased physical activity and lower metabolic rate can result in obesity.
Sleep deprivation. Not getting enough sleep or getting too much sleep can cause changes in hormones which may lead to an increase in appetite. You may also crave foods high in calories and carbohydrates, which can contribute to weight gain.
What are the complications associated with obesity?
A number of health problems arise if you are obese. Some of the diseases which you may encounter include:
High triglycerides and low high-density lipoprotein (HDL) cholesterol
Type 2 diabetes
High blood pressure
Heart disease
Stroke
Cancer
Breathing disorders, including sleep apnea, a potentially serious sleep disorder in which breathing repeatedly stops and starts
Gallbladder disease
Gynecological issues such as infertility and irregular periods
Erectile dysfunction and sexual health issues
Quality of life-If you are obese you are most likely to suffer from other issues, which can severely affect the quality of life. Some common problems which arise due to obesity include depression, disability, sexual problems, shame and guilt, social isolation, and poor performance at workplace
How can you prevent obesity?
You can take some below-mentioned steps to prevent obesity:
Exercise regularly. Exercises such a fast walking and swimming for 150 to 300 minutes in a week can prevent obesity
Eat healthily. Eat low-calorie, nutrient-dense foods, such as fruits, vegetables, and whole grains. Refrain from foods which are high in fat content.
Monitor your weight regularly. Keep an eye on your weight at regular intervals as it can help you to assess your weight regularly
What are the recent guidelines on physical activity?
According to joint decision among scientist below is the list of guidelines about physical activity in combating obesity and associated health concerns:
Physical inactivity should be refrained as much as possible
Pro active medical consultation is recommended for those with chronic conditions or those who are symptomatic
Inactive people must switch on to physical activity
Brisk walking (walking at an intensity wherein an individual finds speaking difficult but not impossible) should be encouraged
On an average a total of 60 minutes of physical activity like aerobic activity, work-related activity and muscle strengthening activity should be included daily
For additional and greater health benefits, adults can increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity
Yoga should be included; however, more research is needed to fully explore its benefits
Children should undertake at least 60 min of outdoor physical activity. Screen time (television/computers) should be less than 2 hrs a day.
What is the treatment of obesity?
The treatment of obesity includes a combination treatment from a dietitian, behavior counselor or an obesity specialist. Recent guidelines suggest identifying and treating the underlying cause of obesity, lifestyle modification, pharmacological treatment like ant-obesity drugs along with lifestyle modification, and if needed surgical treatment is advisable in treating obesity.
Scientists have concluded that anti-obesity drugs should be prescribed in combination with dietary and lifestyle changes as a part of comprehensive weight loss program. Also, drug treatment should be monitored on an ongoing basis for efficacy as well as safety. In general, anti-obesity drugs should be administered for BMI above 27 kg/m2 or a BMI above 25 kg/m2
Anti-obesity drugs which are recommended to treat obesity are sibutramine, orlistat should be used as a second line therapy. At times metformin and exenatide can be used under special clinical conditions.
What is the surgical treatment for obesity?
Over the past few years bariatric surgery has come out as an option for obesity reduction. Bariatric surgery involves an alteration in the digestive system by reducing the gastric volume or by changing the path of food bolus which can lead to malabsorption. According to current international guidelines below are the guidelines for bariatric surgery:
Current International Guidelines: BMI above 35 kg/m2, or BMI above 40 kg/m2.
For Asian Indians: BMI above 32.5 kg/m2
Various surgical options are available under the umbrella of surgery which includes:
Restrictive Procedures like Adjustable gastric banding (LAGB) & sleeve gastrectomy
Combined Procedures like Roux-en-Y Gastric or Bypass (RYGBP)
Malabsorptive Procedures like Bilio-pancreatic diversions (BPD)
Experimental Procedures like ileal interposition
Duodeno-jejunal bypass and other implantable pulse generators.
Pros and Cons are associated with above mentioned procedures; however, it is upon the physician to decide that which surgical treatment is best suited for the particular patient.
Having a positive attitude towards weight loss and employing various changes in lifestyle such as exercising and eating a well-balanced diet can help you to lose weight. Nevertheless, obesity remains a rampant problem even in developing nation like India. Appropriate interventions are required in a timely manner to combat this problem to prevent other major health concerns.
Obesity Support Groups
These inspiring stories of those who have overcome Diabetes will keep you motivated
Diabetes Recipe – Chicken with Cherry-Pepper Relish
Preparation :20 Minutes
Cooking :8 Minutes
Serves :4
Ingredients
Olive oil 1 tablespoon
4 small skinless, boneless chicken breast halves (1 to 1¼ pounds total)
1/3 cup bottled roasted red bell peppers, drained and finely chopped
1/3 cup frozen unsweetened pitted dark sweet cherries, finely chopped1-ounce semisoft cheddar cheese crumbled
1 tablespoon snipped fresh garlic chives
Directions
Coat an unheated large non-stick frying pan with cooking oil; heat over medium flame. Sprinkle chicken with ¼ teaspoon each salt and black pepper. Add chicken to the frying pan. Cook for 8 to 10 minutes or until chicken is no longer pink (165o), turning once.
Meanwhile, in a bowl stir together the roasted peppers, cherries and 1/8 teaspoon salt.
Transfer chicken to 4 serving plates. Top with a pepper-cherry mixture, cheddar and garlic chives.
Nutrition Facts
Makes 4 servings (Amount per Serving)
Calories (Kcal)
124
Protein (g)
18
Carbohydrates (g)
4
Total Sugars (g)
2
Dietary Fibre (g)
2
Total Fat (g)
2
Saturated Fat (g)
324
Note
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.
Serves: 4, Time taken: 10 minutes plus 1-hour freezing
Nutrition Facts
Makes 4 Servings (Amount per Serving)
Calories (kcal)
189.8
Protein (g)
2.3
Carbohydrates (g)
33.6
Total Sugars (g)
17.4
Dietary Fibre (g)
3.8
Fat (g)
7.2
Saturated Fat (g)
5.2
1 tbsp Grated fresh, frozen or desiccated coconut4 Bananas, peeled
1 tbsp Sesame seeds
100ml/3 fl oz Coconut milk
1 tbsp Honey
1 Lime, juice only
Steps:
Slice the bananas into 2.5cm/1” pieces, lay them on a baking tray and freeze until hard (at least one hour)
Dry fry the coconut and sesame seeds, stirring frequently, until browned
Just before serving, take the bananas from the freezer and place in the blender with the coconut milk, honey and lime juice. Blend until smooth. Serve in small glass bowls, garnished with the toasted coconut and sesame seeds.
Note
The Glycaemic Load (GL) of banana depends on the variety of banana, where it was grown, and most importantly, how ripe it is. Choose slightly underripe bananas and the GL can be low as 11, and even the mean of 10 studies was only 12.
4 cups mixed green leaves (cabbage/lettuce/spinach)
½ large cucumber
1 cup chopped tomato
½ thinly sliced red onion
½ cup crumbled cheese
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1 clove garlic minced garlic
¼ teaspoon black pepper
4 light tomato-flavour oval multigrain wraps
2/3 cup hummus
Directions
In a large bowl combine all the greens, cucumber, tomato, and red onion and cheese. In a small bowl whisk together vinegar, olive oil, garlic and black pepper. Pour dressing mixture over greens mixture. Toss to combine
Spread each wrap about 2 & ½ tablespoon of Hummus. Top each with 1/4th of dressed greens mixture roll up and serve immediately.
Nutrition Facts
Make 4 servings (Amount per serving)
Calories (Kcal)
269
Protein (g)
16
Carbohydrates (g)
35
Total Sugars (g)
3
Cholesterol(mg)
3
Total fat (g)
12
Sodium (mg)
574
Note
Remember to manage your portion sizes. Recommended portion size should not exceed 2 servings/helpings. Consuming diabetes friendly recipes in inappropriate portion sizes may lead to spiking of your blood glucose levels.
