Obesity / Overweight

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Obesity: defined as greater than 95th % body mass index  (BMI) for kids, and over the index number of 30 for adults.

Combating obesity is important for more energy, feeling healthy, and avoiding type 2 diabetes in the future.

A healthy diet is very important and the greatest factor in avoiding severe overweight . The general tips are as follows :

  1. Consume less “bad” fat and more “good” fat. Bad fats are saturated fats found in meats and palm and coconut oil. Good fats are unsaturated fats and monosaturated fats as found in olive oil and avocados.
  2. Consume less processed and sugary foods. Check the side labels on packages, they list the grams of fat and sugar.
  3. Eat more servings of vegetables and fruits. … at least 50% of your daily diet at every meal. 
  4. Eat plenty of dietary fiber-whole foods, vegetables, whole grains that include the bran and germ.
  5. Focus on eating low–glycemic index foods : try to avoid eating refined carbohydrates like white bread, flour, sugar and rice. 

Portion control is important also. Fill up your plate at meal time, and don’t get second helpings unless you are underweight. 

Utilize “My Plate :” Your meal plate can be piled with roughly : ¼ of the plate are vegetables, ¼ fruit, ¼ carbohydrates like rice and pasta, and ¼ lean meats.

If a person consumes more calories than are burned off by one’s metabolism, it will results in weight gain. This is normal for a growing child, but sometimes weight gain is too fast, leading to obesity. Inactivity also results in overweight. Do something active outside !

Try to get at least 30 minutes of walking in at least 3x per week. Getting started is the main goal. Once the habit is established, it becomes a healthy routine and families can spend quality time talking and building healthy relationships at the same time !

If you must eat take out, make healthier choices from the selections available, they add up !

Here is a week sample of healthy food suggestions. If you have specific allergies to wheat, make substitutions with brown rice. Avoid any foods that you know you have an allergy to. Cooking your own food saves money and is much healthier. Try shopping at Costco Waipahu, buy in bulk for the week, and make more for left overs during the week.

Examples of weekly planning :

Day 1:

Breakfast : Cheerios cereal, hard boiled egg, papaya . Low fat milk for kids, coffee or tea for adults

Lunch: Roasted sweet potatoes, black bean salad, roasted chicken salad sandwich on whole wheat, fresh orange, seltzer water

Dinner: Whole wheat pasta, spaghetti sauce w/ground turkey, green salad, apples and bananas

Day 2:

Breakfast : Oatmeal , yogurt, banana, low fat milk for kids, coffee for adults

Lunch: Whole wheat quesadilla made with fat free mozzarella cheese, cantaloupe, salad, low fat wheat thins

Dinner: Chili made with beans and ground turkey, salad, kiwi and strawberries, baked potatoes

Day 3:

Breakfast : Cinnamon square cereal, tangerine, banana, low fat milk

Lunch: Saimin (like frozen S and S) with fish cake, vegetable mandoo, steamed bok choy 

Dinner: Enchiladas, broiled brussel sprouts, salad, real fruit pops

Day 4:

Breakfast: muesli and low fat milk, papaya, banana

Lunch: Spinach, tomato, soy bacon, edamame salad whole wheat crackers, orange

Dinner: Whole wheat pasta, basil pesto, salad, watermelon, roasted yams

Day 5:

Breakfast: Grapefruit, yogurt, toast

Lunch: Turkey sandwich, green salad, baby carrot sticks

Dinner: Baked Salmon, broiled cauliflower, steamed zucchini, brown rice

Day 6:

Breakfast: Muesli, banana muffin, grapefruit

Lunch: Turkey tacos, blueberries, selzer water

Dinner: Baked tilapia, steamed yellow squash, green salad, apples

Day 7:

Breakfast : Waffles, strawberries, banana, yogurt

Lunch: Tuna sandwich, crackers, nectarine

Dinner: Broccoli casserole, steamed