The World Health Organisation reports that about 30 per cent of Fiji’s population is overweight.
This week we speak with the Ministry of Health’s National Food and Nutrition Centre (NFNC) on how we can control our diets.
Times: For those who are obese, what is the best way they can change their diet?
NFNC: For people who are obese and interested in changing their diet, just start by cutting down on the overall quantity of foods eaten at each meal or snack time. Eat from a smaller plate or bowl. Then once this has been achieved, try to have more meals during the day that resemble a healthy meal.
? Eat regular meals because skipping meals is not the best way to lose weight as it leads to overeating in the next meal.
? Drink water before and with meals.
? Eat only when you are hungry, and stop eating when your stomach is ¾ full.
? Don’t eat while watching TV as there is a higher tendency to overeat.
Times: WHat do you describe as a healthy meal?
NFNC: A healthy meal is eating a balanced meal from the 3 food groups. In deciding how much to eat; a good guide is to have half the meal to include vegetables or fruits, more than a quarter of a meal to be staples (root crops, rice, roti) and less than a quarter to be dhal, meats or fish.
Keep in mind to have in between snacks as fruits, vegetable sticks such as cucumber and carrots, unsalted popcorn, boiled corn or ivi. Always include water in your daily diet, recommended is for 6-8 glasses a day for good health.
Reduce intake for salt, sugar, fats and oils in your food and drinks.
Times: In a day what does a healthy meal look like for a family (from the children between ages 1-18) and parents?
NFNC: Active children and teenagers need energy foods, body-building foods and a lot of health foods such as fruits and vegetables. As one grows older, one needs less energy-dense foods and more foods with a lot of vitamins and minerals.
Particularly during adulthood, consumption of the following foods should be reduced:
butter, ghee, oil, fries and fried foods, chocolates, meat pies, fatty meats, processed meats such as sausages, luncheon, mince and canned meats. These foods have a very high fat content.
Consume alcohol and kava in minimal quantities.
Whether a growing child or an adult, drink enough water during the day to reduce consumption of sweetened beverages and fizzy drinks. Take less sugar with tea and coffee.
Times: What are some ways to convince people to stick to a healthy meal?
NFNC: A person can set an achievable goal, like lose half a kilogram within 2 weeks, and when that is reached, the person can give himself a non-food inexpensive reward — buy a new piece of clothing, something for the house eg replace a household item that needs replacing, buy a new pot plant. Then try to lose another half a kilogram.
Usually if someone is trying to reduce their food intake it is helpful to choose a smaller size plate, so portions sizes are reduced.
Times: What are some of the available local products that are beneficial to the body, that people should take on a regular basis?
NFNC: Any of the fibre-rich root crops, fresh fruits and vegetables. While vegetables are affordable, families may find buying fruits on a regular basis expensive especially after Cyclone Winston, so include these whenever possible. Fish and lean meat, eggs are also good body-building foods.
Times: Any further comments?
NFNC: Overweight and obesity lead to serious health consequences. Health risk increases progressively as Body Mass Index (BMI) increases. Raised BMI is a major risk factor for chronic diseases such as: cardiovascular disease (mainly heart disease and stroke), diabetes, musculoskeletal disorders especially osteoarthritis and gout, some cancers such as endometrial, breast and colon cancer.
Childhood obesity is associated with a higher chance of premature death and disability in adulthood.
Your health is your wealth — you don’t want to be spending money years later on medication and visits to the doctor or on dialysis or expensive surgeries. You are what you eat — If you always eat healthy, then you will be healthy.
