Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health .Obesity is a imbalance between food consumed and physical activity. Over weight adults often become obese. Obese individuals are at increased risk for co morbidities of hypertension, stroke, infertility, type 2 diabetes and certain cancers. Diet plays a major role in management of obesity.

Choice of foods:

• Avoid hardened fats like butter, cheese, ghee and margarine.

• Limit the intake of oil to 500 mls/month with combination of PUFA containing oils like sunflower/safflower oil and MUFA rich oils like ground nut/sesame oils.

• Avoid desserts, carbonated beverages, fried foods, bakery products, deep fat fried foods and canned foods. 

• Limit the intake of roots and tubers like potato, yam, colacasia and sweet potato.

• Choose low calorie fruits like orange, watermelon, papaya, guava, sweet lime and pineapple.

• Prefer to include liberal intakes of vegetable salads, boiled pulses/sprouted grams, thin buttermilk and clear soups.

• Fat free milk or low fat/skim milk of 1 % fat milk.

• Avoid refined cereals like Maida, noodles, macaroni and spaghetti.

DO’S

• Take 1glass of water or I glass of skim milk or 1glass of lime juice before going for walking.

• Take food at regular intervals and maintain timings.

• Drink plenty of water.