Obesity, according to WHO alert, is a worldwide problem, increasingly serious. In Spain, there is a very high rate of obese adults and in the case of childhood obesity the figures place us at the head of Europe.
Together with the non-modifiable genetic and hereditary conditions, environmental factors are of great importance in the development of obesity, our habits and customs, our culture, the way of living or enjoying leisure time ... they have much to say in terms of weight bodily.
What can we do to keep obesity at bay when it comes to nutrition? We have talked about it many times, but today we want to bring the recommendations on healthy eating that were published on the occasion of the day of the obese person entitled “Your health is on the plate” and are very helpful to avoid excess of weight.
- Control the size of the portions: it is better to prime the variety versus the quantity.
- Avoid habitual consumption of very energetic foods or high in saturated fats.
- Distribute the food throughout the day in five doses, making light intakes at mid-morning and mid-afternoon, to avoid being on an empty stomach for many hours.
- Limit fast food or "Fast food" or hypercaloric snacks.
- Eat slowly, in a suitable place and whenever you can as a family: dedicate a minimum of 40 minutes to lunch at noon.
- Cook in a healthy way: use the oil in moderation, limiting fried and battered.
In addition, when eating out, something that is more frequent on vacation, we will try to adapt our meals to these recommendations and to a traditional and balanced diet, as recommended by the Spanish Society for the Study of Obesity (SEEDO) in its guide "Take care of your weight away from home".
Following the scientific evidence that allows us to establish recommendations to prevent weight gain (consensus Spanish Federation of Nutrition, Food and Dietary Societies-SEEDO) when eating out, we must monitor the same aspects that we have listed above (size of the portions, energy density of food ...).
In addition, it is important for the elderly to maintain moderate consumption guidelines for fermented beverages, and in the case of children with sugary drinks, which can increase child weight even if a balanced diet is taken in the rest.
In this same way, let's not lose sight of the traditional Mediterranean cuisine (which unfortunately is gradually being abandoned), dishes with vegetables and vegetables, with low fat content, with white fish or lean meat and eye to desserts, which although we We can pamper in general they have to be light, preferably fruit-based.
In short, although it is not the only factor involved in obesity, these nutrition tips will help the little ones in the house to be healthier (like the whole family) even when we eat out.
