Transcript Slimming Dietary Habits for Obesity Management Program

Slimming Dietary
Habits for
Obesity
Management
Program
Presented by:
Basem Futa, PhD, CDE
Chairperson of Healthy Eating
Advisory Team
The following slimming dietary habits
support you to lose excess weight and
maintain your health. These also help you to
reduce your risks for diabetes type 2, heart
diseases, strokes, and osteoporosis.
Dietary Slimming Habits
 Divide
your meals into six small, frequent
meals. Missing meals is not a healthy
option.
 Start
your day with a healthy breakfast.
Dietary Slimming Habits
 Avoid
eating late dinners. Make your
dinner consumed two hours minimum
before your bedtime.
 Eat
slowly and chew every bite since it
takes 20 minutes for your stomach to
signal your brain that you are full.
Dietary Slimming Habits
 Drink
adequate water (8 glasses a day).
You can have water consumed one hour
before the meals.
 Replace
juices, sweetened beverages,
and soft drinks with water. You can flavor
your water with mint or slices of apple or
orange, if you wish.
Dietary Slimming Habits
 Replace
boiling.
 Do
frying with baking or grilling or
not add oil or any kind of fat to your
food. You can enhance the flavor of your
food with mild spices or herbs or lemon or
garlic or onion rather than adding fatty
dressings and sauces.
Dietary Slimming Habits
 Increase
your intake of foods rich in fiber,
including, fresh fruits, vegetables, whole
grains, and legumes.
 Avoid
consuming fatty meat, sausages,
cream cheese, commercial samboosa,
and processed meat.
Dietary Slimming Habits
 Follow
1500 calorie meal plan where 300
calories would be allocated for breakfast,
400 for lunch, 400 for dinner, and 400
divided into mid-morning and midafternoon snacks.
 Low-glycemic
carbohydrates.
Dietary Slimming Habits
 Start
your meal with fat-free soup, such as
vegetable soup or whole grains, to curb
your appetite and fill you up on fewer
calories.
 Follow
meals.
MyPlate model for your main
Dietary Slimming Habits
 Record
what you eat in a food record
and discuss it with a dietitian.
 Select
nonfat milk products, such as
yoghurt, cheese, laban, labneh, and milk
instead of full cream milk and its products.
Avoid cream cheese.
Dietary Slimming Habits
 Replace
 Avoid
sweets with fresh fruits.
grocery shopping when you are
hungry. Eat a small snack before
shopping, such as a piece of fruit, or
nonfat milk or yoghurt.
Dietary Slimming Habits
 Avoid
eating from a big plate. Portion
your meal in the kitchen. Choose small
plates for your food and avoid using big
plates as food would appear little.
 Measure
your body weight once a week
and body mass index.
Dietary Slimming Habits

Eat eight servings of fruits and vegetables per day,
in particular the ones that are brightly colored;
such as oranges, tomatoes, green peppers,
strawberries, red peppers, yellow apples, spinach,
broccoli, eggplants, red grapes, and cauliflower.

Select lean meat or skinless poultry when shopping
and include baked fish in your weekly menu,
minimum two times. Also select healthy oils rather
than butter, ghee, palm oil, or coconut oil. Use
healthy oils, such as olive oil, canola oil, or corn oil
in moderation.
Dietary Slimming Habits
 When
you get the urge to nibble
(especially if you’re not hungry), try
vegetable sticks or a cup of water or
green tea.
 Do
you eat when you are bored? Find
some other options such as reading,
exercising, gardening, etc.
Dietary Slimming Habits
 Choose
foods that take more time to eat,
such as fruits, vegetables, and toasted
bread, rather than juices or white bread.
 Out
of sight, out of mind. Keep the food
out of your sight (do not keep food in the
TV Room, Computer Room, Office, etc.).
Dietary Slimming Habits
 Practice
the above tips when you dine
out and during parties.
 Exercise
regularly and moderately, such
as 30-45 minutes of brisk walking per day,
aiming for one hour on a daily basis.
Calories vs. Minutes of Walking
300 kcal are burned in
one hour of walking
Food
Minutes of Walking to Burn
Donut ( 100gm/Chocolate(
84
French Fries ( 200 gm)
Baked Potatoes ( 200 gm)
132
40
One Medium Apple
20
Cheeses Burger with F .Fries
240
One Can of Cola
31
Calories vs. Minutes of Walking 300 kcal are burned in one hour of walking for
an average weight of 100 kg with the speed of 2 miles/hour
Food
Donut (100 g/Chocolate)
French Fries (200 g)
Baked potatoes (200 g)
One Medium Apple
Cheeseburger with French fries
Minutes of Walking to Burn
84
132
40
20
240
One Can of Cola
31
Chocolate Bar (60 g)
60
One Medium Banana
Baked Samboosa (2 pcs)
Fried Samboosa (2 pcs)
Baked Fish (5 oz.)
Breaded and Fried Fish (5 oz.)
Cake (100 g)
Fat-Free Fruit Yogurt (1 Cup)
24
50
90
35
140
70
28