HEALTHY LIVING

Health and Diet

Obesity is typically brought on by eating more calories than you burn off via exercise, especially those found in fatty and sugary meals. The body stores the extra energy as fat. With the daily crush of media coverage about obesity, weight, and health, it’s easy for people to feel overwhelmed. But there are simple steps you can take to help keep weight in check and lower the risk of many chronic diseases. Calories matter for weight-and some foods make it easier for us to keep our calories in check. Healthy eating is a key to good health as well as maintaining a healthy weight. It’s not only what and how much we eat but also, it seems, how we eat that’s important.

What to eat:
Choose minimally processed, whole foods:
• Whole grains (whole wheat, steel cut oats, brown rice, quinoa)
• Vegetables (a colourful variety-not potatoes)
• Whole fruits (not fruit juices)
• Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
• Plant oils (olive and other vegetable oils)
Drink water or other beverages that are naturally calorie-free.

Limit these foods and drinks:
• Sugar-sweetened beverages (soda, fruit drinks, sports drinks)
• Fruit juice (no more than a small amount per day)
• Refined grains (white bread, white rice, white pasta) and sweets
• Red meat (beef, pork, lamb) and processed meats (salami, ham, bacon, sausage)
• Other highly processed foods, such as fast food

How to Avoid Overeating
1) Eat breakfast. While it seems like skipping a meal is an easy way to cut calories, skipping breakfast usually backfires when hunger comes raging back mid-day, often leading to overeating.
2) Choose small portions and eat slowly. Slowing down at meals and choosing smaller portions can help avoid overeating by giving the brain time to tell the stomach when it’s had enough food. Limiting distractions-turning off the television, computer, or smartphone-can also help us focus on the food.
3) Eat at home. Fast food, restaurant meals, and other foods prepared away from home tend to have larger portions and be less nutritious than the foods we cook for ourselves.

Based on height and weight, the body mass index (BMI) calculates an estimate of body fat. It employs a calculation to create an estimate rather than actually measuring body fat. A person's BMI can be used to assess whether they are at a healthy or unhealthy weight. Click the link below and lets find out what your number is and what it signifies .
Learn more on "Medical News Today"