Soft Drinks

Soft drink consumption is likely to influence obesity. Evidence suggests that people don’t compensate for the increase in energy consumed by drinking soft drink, and that soft drinks may provide insufficient satiety signals when compared with solid food .

In addition, soft drink consumption can stimulate appetite, as consuming high glycaemic carbohydrates can cause glucose levels to fall.

 Also, when processing soft drink the body may use less energy than when processing other food (lower thermogenesis).

The most recent national Australian data on soft drink consumption are presented by Gill, Rangan and Webb (2006). They found that about half of all teenagers and 36 per cent of 2–3 year olds had consumed soft drink in the past

24 hours.

Almost 60 per cent of males and almost 40 per cent of females in years 6, 8 and 10 drank more than 250ml of soft drink daily. In addition, between 7–12 per cent of males and a smaller proportion of females drank more than 1 litre of soft drink daily. It appears that male children consume more soft drink than female children , and soft drink consumption increases with age.

Between 1969 and 1999, soft drink consumption by adults and children more than doubled from an average of 47 litres per person per year to 113 litres per person per year (ABS 2000). A number of factors could explain this increase. First, increased availability of soft drinks, such as more vending machines, making it a relatively more convenient purchase. Second, a reduction in the relative price of soft drinks.

In the United States relative soft drink prices have decreased and consumption has increased over the past 20 years — soft drink consumption of 6–11 year olds roughly doubled between 1977–78 and 1998, and between 1982–1984 and 2000 the price of soft drinks increased by only 26 per cent, much lower than the overall consumer price index (80 per cent) and the price of fresh fruits and vegetables (158 per cent) (Sturm 2005).

A study conducted in regional Victoria (Sanigorski, Bell and Swinburn 2007) found that 4–12 year olds who consumed three or more servings of soft drink ‘yesterday’ were significantly more likely to be overweight/obese than those who consumed 0–2 servings.

A large international meta-analysis found a significant correlation between soft drink consumption and energy consumed.

However, the average size of the effect was small for children. Evidence for an association between soft drink consumption and body weight was mixed, and was influenced by how body weight was measured.

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Child Dietary intake

Dietary intake

Dietary intake contributes directly to energy consumed. Dietary intake in children may have changed over time, possibly contributing to the rise in childhood obesity.

A number of factors may have influenced the financial and time cost of food consumption, leading to a change over time.

First, agricultural and food processing innovation may have led to reductions in both the financial cost of food, and the time cost for preparing food.

Second, rising incomes increase the opportunity cost of the time spent preparing food. Third, increasing working hours also increases the time cost of preparing food.

The quantity of food consumed is not the only important consideration. The energy density of food is also important as different macronutrients (such as fat, protein and carbohydrates) contribute different amounts to energy intake. Also, fat, in particular, is stored more readily as fat in the body than other macronutrients (Davison and Birch 2001). Different macronutrients have different satiety effects that will promote or suppress additional dietary intake:

• Energy density influences the palatability of food, which will influence consumption.

• Different macronutrients have different thermic effects, which will influence energy expenditure.

• Energy storage in the body will be influenced by food composition and the metabolic efficiency of fat (Rodriguez and Moreno 2006).

Overall energy intake increased with age and the difference between males and females became wider as they got older. Just under half of total energy consumed came from carbohydrates for all age groups. Of this, sugars contributed more to energy intake in younger children, while starch contributed more to energy intake in older children. Dietary fat contributed just under a third to energy intake, with saturated fat contributing more than monounsaturated and polyunsaturated fat. Protein contributed about 17 per cent.

Cook, Rutishauser and Seelig (2001) found that 10–15 year olds in 1995 consumed significantly more energy than 10–15 years olds in 1985. In particular, they consumed significantly more protein, carbohydrates, starch, sugars, and dietary fibre. There was no significant change in intake of fat and cholesterol.

However, they were not related to BMI or triceps skinfolds. The authors concluded that macronutrient intake when young did not predict body fatness when older.

Another study, Sanigorski, Bell and Swinburn (2007), found significant positive relationships between daily servings of fruit juice/drinks and soft drinks and the probability of being overweight/obese. Surprisingly, children who consumed the highest amount of fruit and vegetables were also more likely to be overweight/obese than children who had consumed no fruit and vegetables the previous day.

This result could be due to a number of factors, including overweight/obese children eating a higher overall volume of food, overweight/obese children positively changing their diet in response to their weight, or reporting bias being stronger in parents of overweight/obese children. There were no significant relationships between the proportion of overweight and obese and daily consumption of fast foods and packaged snacks.

An international review (Newby 2007) found that, overall; there is no consistent association between childhood obesity and most dietary factors. The evidence on the relationship between total energy intake and obesity was the most inconsistent, but there was some evidence to support positive relationships between fat intake and consumption of sugar-sweetened drinks and obesity.

However, several methodological weaknesses in the studies covered by the review could at least partly explain the inconsistent findings, including interaction effects with other factors not taken into accounted, underreporting of dietary intake, genetic influences, different growth stages and generalisability of studies.

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Enjoy your food, but eat less

Sometimes we forget this. We can enjoy our food, even if we are eating less. Mindful eating is the key. When we are aware of what we eat, we can enjoy the experience so much more.

We can learn to recognize when we are hungry and when we have had enough. Eating too fast or when your attention is elsewhere may lead to eating too many calories.

Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough.

You can enjoy your meals while making small adjustments to the amounts of food on your plate.

Healthy meals start with more vegetables and fruits and smaller portions of protein and grains. 

And don’t forget dairy—include fat-free or low-fat dairy products on your plate, or drink milk with your meal.

    1.    Get to know the foods you eat

You should know what kinds of foods and how much to eat, you also should know how to make better food choices.

    2.    Take your time

Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.

    3.    Use a smaller plate

Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.

    4.    If you eat out, choose healthier options

Check and compare nutrition information about the foods you are eating. Preparing food at home makes it easier to control what is in your meals.

    5.    Satisfy your sweet tooth in a healthy way

Indulge in a naturally sweet dessert dish—fruit!

Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

    6.    Choose to eat some foods more or less often

Choose more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. Cut back on foods high in solid fats, added sugars, and salt.

    7.    Find out what you need

Get your personalized plan to identify your food group targets. Compare the foods you eat to the foods you need to eat.

    8.    Sip smarter

Drink water or other calorie-free beverages, 100% juice, or fat-free milk when you are thirsty. Soda and other sweet drinks contain a lot of sugar and are high in calories.

    9.    Compare foods

Check out the Food-A-Pedia to look up and compare nutrition information for more than 8,000 foods.

    10.   Make treats “treats,” not everyday foods

Treats are great once in a while. Just don’t make treat foods an everyday choice. Limit sweet treats to special occasions.

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Balance calories

It describes the balance of Calories in - the calories of food you eat every day - and Calories out - the calories you burn through basic body functions and physical activity.

Calories consumed must equal calories expended for a person to maintain the same body weight.

Consuming more calories than expended will result in weight gain. Conversely, consuming fewer calories than expended will result in weight loss. 

This can be achieved over time by eating fewer calories, being more physically active, or, best of all, a combination of the two.

Calories Out is Not Equal for Everyone

If you are male you will have a higher BMR -Basal metabolic rate- and burn more calories than if you are female.

Males tend to have a higher percent of muscles in their bodies and this muscle burns more calories than body fat. The exact number is under debate, but it can be anywhere from 20-50 times more.

This may also be why many older adults tend to gain weight - they lose muscle as they age and therefore burn fewer calories. Definitely worth a trip to the gym on a regular basis to lift weights!

If you are taller or heavier you will have a higher BMR and burn more calories than if you are shorter and lighter.

The more you weigh, the more energy it takes to move or maintain your body, therefore you will burn more calories. A BMR for a typical 25 year-old, 130 lb, 5' 2" female is approximately 1400 calories. A 25 year-old man who is 6 ft, 200lbs BMR is approximately 2060 calories. 

Here is a chart of recommended calorie intake by age and sex.

Or Calculate your BMR

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MyPyramid

MyPyramid

The U.S. Department of Agriculture (USDA) released its newest version of the food guide in 2005. Called MyPyramid.

MyPyramid was a visual illustration of suggested healthy eating habits and physical activity.

It presents recommendations for daily food choices and food amounts that are consistent with healthy diets. This guide recommends that people consume basic foods from six specific food groups in their most nutrient-dense form.

The MyPyramid symbol itself showed six vertical color bands, each representing varying proportions of the pyramid.

These colors represented the food groups as follows.

»Orange for Grains group, the amount of grains you need to eat depends on your age, sex, and level of physical activity. At least half of all the grains eaten should be whole grains.

»Purple for Meat group, consist of lean meats, and meats and fish that are not prepared with fat.

»Green for Vegetables group, they are assumed to have no added butter or margarine.

»Red for Fruits, fruits no added sugar.

»Blue for Dairy, dairy products are assumed to be low-fat and milk non-fat.

»Yellow for Fats and sweets group, they give us calories but they don’t contain many vitamins or minerals.

A person climbing up the stairs on the side was added to emphasize physical activity. 

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Food guide Pyramid

To make your meal you should know how to prepare it, what foods are good to eat and what are bad.

There are many ways that can help you prepare healthy food such as Food Guide Pyramid, MyPyramid Food Guidance and MyPlate.

Food Guide Pyramid:

The food pyramid is a simple design to help us make healthy food choices. It used to give us a visual aid to which we can refer.

If you want to maintain a healthy weight and reduce your risk of becoming ill, you should follow the food pyramid guidelines.

The Food Pyramid has 6 food groups - Bread and Cereal, Fruits, Vegetables, Milk and Yogurt, Meat and Poultry and Fish, Fats and Sweets.

     How many servings do you need each day?

                                   Women                        Children,                          Teen

                                   & some                        teen girls,                         boys &

                                     older                             active                             active

                                    adults                            women,                            men

                                                                        most men

   Calorie level             approx                           approx                             approx

                                     1,600                              2,200                                2,800

   Bread group                6                                     9                                     11

   Vegetable group          3                                     4                                      5

   Fruit group                  2                                     3                                      4

   Milk group                 2-3                                  2-3                                   2-3

   Meat group                  2                                     2                                      3

These are the calorie levels if you choose low fat, lean foods from the 5 major food groups.

Bread group

Bread group is a good source of carbohydrates like starch and fiber. It also a good source of vitamins and minerals.

This group contains any food made from wheat, rice, oats, cornmeal, bread and pasta.

The best sources of carbohydrates are whole grains such as oats and brown rice.

The body can't digest whole grains quickly such as other carbohydrates. This keeps blood sugar levels under control and prevent the development of type 2 diabetes and obesity diseases.

Vegetable group

Vegetables are a source of vitamins, minerals and  naturally low in fat, calories and sodium.

Because vegetables differ in the vitamins and minerals they contain, it is important to eat a variety of vegetables..

Fruit group

Fruits are important sources of vitamins and carbohydrates like fiber and sugar, so it is important to eat a variety of fruits.

They are low in calories and naturally sweet. Fruits and their juices are good sources of water.

Canned fruits packed in syrup have a lot of added sugar. They are higher in calories than fresh fruits.

Milk group

The foods in this group are important because all of the nutrients work together to keep our bones strong and healthy, because they are the best sources of the mineral calcium.

They also provide us with vitamin A, protein and phosphorus. It may be difficult to get enough calcium unless we include these foods in our diets.

Some milk products like ice cream, cheese, whole milk and foods made from whole milk are high in fat, so we should choose low-fat or skim milk products to keep the fat in our diets down.

Meat group

Meat, poultry, fish, lentils, eggs and other varieties of food in this group are important sources of protein, iron, and B vitamins.

Some meats are high in fat. There are many ways to reduce the fat you can trim fat from meat before cooking and eating. You can take the skin off chicken.

Plant foods like mushrooms, lentils, chick peas and peas are inexpensive sources of protein. Unlike meats, beans are low in fat and high in fiber.

Fats and Sweets group

Fats, oils and sweets give us calories but they do not contain many vitamins or minerals.

Fats and oils like mayonnaise, butter and margarine.

Sweets like candy, soft drinks, syrups, jams, and jellies  

Fats, oils and sweets are not bad foods. They add flavor to our diets, We don't have to give them up but we can use less of them to help us stay fit and healthy.

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Nutrition

Nutrition comprises the process of providing the nutrients needed for health, growth, development and survival. . Food is an essential part of this process since it is the source of these nutrients, but good caring practices and good health care are also essential to the nutrition process.

Nutrition is the study of food at work in our bodies, our source for energy, and the medium for which our nutrients can function. Nutritions comprises Food, individual, community and environment that impact the body and influence health. The environment is essential to nutrition since people cannot be healthy in a sick environment.

We are what we eat, and food has a unique power to restore the health of individuals and communities.

A balanced food:

Our daily food must include the essential nutrients for life, these nutrients include carbohydrates, proteins, and lipids (fats), fibre, vitamins, minerals, and a lot of water—the solvent for all soluble ingredients in the blood and cells.

Eating well plays an important part in maintaining good health. A balanced food means eating the right amount of food for how active you are.

Eating a range of foods, these foods should include:

• Some bread, rice, potatoes, pasta and other starchy foods as these give you energy.  You should choose wholegrain varieties they contain more fibre.
• Plenty of fruit and vegetables. Eat at least five portions of a variety of fruit and vegetables a day.
• Some meat, fish, eggs, beans and other non-dairy sources of protein.
• Eat at least two portions of fish every week, including one portion of oily fish such as mackerel or sardines.
• Some milk and dairy foods (choosing lower-fat varieties when possible).
• Cut down on saturated fat and sugar. Eat less salt – no more than 6g a day for adults.
• Drink plenty of water, about six to eight glasses of water (or other fluids) every day.

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Children BMI

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Diagnosing Obesity

How to diagnose obesity?

     Women have more body fat than men. Men with more than 25% body fat and women with more than 30% body fat are obese.

     We can diagnose obesity by BMI (Body Mass Index), which is used to determine the type of obesity. BMI is an inexpensive and easy-to-perform method of screening for weight categories that may lead to health problems. It is a measurement of a person’s weight relative to his or her height.

                    

                    

     Example:  Weight = 77 kg,               Height = 179 cm (1.79 m)

     Calculation:  77 ÷ (1.79)² = 24

    For most adults, having a BMI of 18.5 to 24.9 means you are considered to be a healthy weight.

     A person with a BMI of 25 to 29.9 is considered to be overweight, and someone with a BMI over 30 is considered to be obese.

     While BMI is an accurate assessment of total body fat in most people, there are a few exceptions. Such as very muscular people, they may fall into the “overweight” category when they are actually healthy and very fit because of increased muscularity rather than increased body fatness. 

     BMI also should not be used to work out if a child is a healthy weight, as their bodies are still developing. If you want to find out whether your child is overweight, you should speak to your GP.

     However, a person’s BMI score is not the only tool used by healthcare professionals to assess health risk. They also consider waist circumference, blood pressure, cholesterol level, blood sugar level, family history of disease, physical activity, and cigarette smoking when assessing a patient’s health risk.

Body Fat Distribution:

     Men collect fat in their bellies (apple shape), so they are more likely to develop obesity-related health problems.

     Women collect their fat in their buttocks and hips (pear shape), this kind of obesity is less dangerous than men obesity.

     Apple shape (bellies obesity) is more dangerous than pear shape (buttocks and hips obesity).

     A waist measurement for men shouldn't exceed 40 inches (102 centimetres), and for women 35 inches (89 centimetres).

Remember, even a small weight loss can help to (between 5 and 10 percent of your current weight) lower your risk of developing certain diseases.

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Obesity and Overweight:

Obesity:

     Obesity is a treatable medical problem. It caused chronic health problems, these problems can be controlled if we work hard to control our weight.

     Our bodies need some fat to give us energy to keep our bodies running, keep us warm, and protect our internal tissues.The cause of obesity is an imbalance between the energy ingested in food and the energy expended. The excess energy is stored in fat cells that enlarge or increase in number.

     Enlarged fat cells produce the clinical problems that are associated with obesity, either because of the weight or mass of the extra fat or because of the increased secretion of free fatty acids and numerous peptides from enlarged fat cells.

     Obesity means that someone has more fat on his body than is considered a healthy average for his height and bone structure.

     The same amount of energy IN and OUT over time = weight stays the same.

          More IN than OUT over time = weight gain

          More OUT than IN over time = weight loss

Overweight:

     Overweight refers to an excess weight that may come from fat, muscle and bone.

Causes of Obesity:

     Unhealthy diet and eating habits

     Medical problems

     Psychological problems

     Pregnancy              

     Genes and family history

Complications of Obesity:

     Heart disease

     Diabetes
     Gallbladder disease

     Hypertension

     Osteoarthritis

     Some types of cancer: breast, colon, and kidney

     Respiratory disease

 BMI (Body Mass Index):

     The BMI is the tool that used to estimate overweight and obesity. It's defined as a person's weight in kilograms divided by the square of his height in meters (kg/m²). 

     Using a measure such as BMI allows for a person’s weight to be standardised for their height, thus enabling individuals of different heights to be compared. BMI is an attractive measure because it is an easy, cheap and non-invasive means of assessing excess body fat

                   

               

                    

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Healthy Weight

Why Is a Healthy Weight Important?

    Reaching and maintaining a healthy weight is good for your overall health and will help you prevent and control many diseases and conditions. We know that an increase in weight also increases a person’s risk for heart disease, high blood cholesterol, high blood pressure, diabetes, gallbladder disease, gynecologic disorders, arthritis, some types of cancer, and even some lung problems (Box1). 
     Maintaining a healthy weight has many benefits, including feeling good about yourself and having more energy to enjoy life.
     A person’s weight is the result of many things height, genes, metabolism, behaviour, and environment.
   Maintaining a healthy weight requires keeping a balance ...a balance of energy.You must balance the calories you get from food and beverages with the calories you use to keep your body going and being physically active.
     The same amount of energy IN and energy OUT over time = weight stays the same     
          More IN than OUT over time = weight gain     
          More OUT than IN over time = weight loss    
     Your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that will help you to maintain a healthy weight in the long run.     
     For many people, this balance means eating fewer calories and increasing their physical activity. Cutting back on calories is a matter of choice. 
     Making healthy food choices that are lower in fats, especially saturated and trans fat, cholesterol, added sugars, and salt can help you cut back on calories, as can paying attention to portion size .

( Box.1 ) Consider the Risks

If you are overweight or obese you are at risk of developing the following diseases:
■ High blood pressure
■ High blood cholesterol
■ Diabetes
■ Coronary heart disease
■ Stroke
■ Gallbladder disease
■ Arthritis
■ Sleep apnea and breathing problems
■ Some cancers : ● Breast ● Prostate ● Colon

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