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Underweight vs. overweight

Learn how to maintain a healthy body weight with tips from Dr. Yasmin Ooi, a public health nutritionist from University Malaysia Sabah. Explore the prevalence of overweight and obesity in Malaysia and the importance of eating food as fuel. Discover the impact of environmental factors on weight gain and obesity, and ways to achieve a balanced diet through healthy eating habits and physical activity. Find out how much weight loss is safe and how to obtain a balanced diet using the Food Guide Pyramid. Stay informed about the Malaysian Dietary Guidelines and the significance of maintaining a healthy body weight to prevent health problems. Join the conversation on Dr. Yasmin Ooi's blog for more nutrition insights. Have a nice day!

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Underweight vs. overweight

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  1. Dr Yasmin Ooi Public health nutritionist University Malaysia Sabah Underweight vs. overweight Eating food for fuel Food Carnival 9 August 2008

  2. Prevalence of overweight and obesity in Malaysia adults

  3. Data from MANS 2003 (MOH, 2007)

  4. School children? • Standard 1 to 6 in Peninsular Malaysia. • Surveyed 11,500 school children • 10% were overweight • 6% were obese • (Ismail et al., 2003)

  5. (WHO, 1998)

  6. BMI for age percentiles for adolescents, 10 – 18 y Source: WHO, 1995)

  7. Environmental factors causing weight gain and obesity

  8. Infections (adenovirus) Soft drinks Drugs causing weight gain Beer & wine Inactivity (TV, computers) Meal size / energy intake Dietary fat, CHO & proteins Lack of habitual physical activity Breast feeding Birth weight Sports activities Organo chlorines

  9. Underweight Anaemia Low bone mass Eating disorders Overweight Diabetes Hypertension Dyslipidemia Cardiovascular diseases Underweight vs overweight • Healthy weight range for adults: • BMI: 18.5 to 24.9 kg/m2

  10. Children and adolescents • Overweight and obese children should maintain weight or gain weight slowly rather than lose weight. • Practise healthy eating habits • Do physical activity • Consult nutritionist / dietitian

  11. Weight loss diet • Balanced proportion of: • carbohydrates (50 – 60%) • Protein (10 – 20%) • Fats (less than 30%) • Limit the portion sizes eaten, especially energy dense foods, e.g.? • Increase physical activity, EXERCISE!

  12. Examples of moderate physical activities • Do these 20 – 30 minutes continuously • Walking briskly • Brisk house cleaning • Recreational sports (badminton, football, sepak takraw, table tennis, squash, netball, bowling, tennis) • Mowing lawn • Jogging • Swimming (moderate effort) • Cycling (moderate speed) • Gardening / farming

  13. How much weight loss is safe? • Start: lose 5 – 10% of initial body weight. • Reasonable timeline: 5 – 10% weight loss in 6 months • = per week: about ½ to 1 kg per week. • = reduction of calorie intake by 500 kcal/day.

  14. How much to eat (kcal / day)

  15. How much to eat? How many servings?

  16. HOW DO YOU OBTAIN A BALANCED DIET? • Follow the Food Guide Pyramid

  17. Fats, oil, sugar & salt USE SMALL AMOUNTS Milk & dairy products 1-2 SERVINGS Fish, poultry,meat & legumes, 2-3 SERVINGS Fruits & vegetables, at least 3-5 SERVINGS Rice, noodles, bread, other cereals & cereal products, tubers 8-12 SERVINGS Food Guide Pyramid- The key to balanced/healthy foods

  18. Level 1 rice, mee, breads, grains, cereal and cereal products, potatoes/tubers

  19. Level 2 Vegetables & Fruits

  20. Level 3 Fish, poultry (chicken/duck), meat, nuts (soya bean, dhall)

  21. Level 3 Milk and milk products (not including condensed milk, butter and cream)

  22. Level4 Fats, oils, sugar and salt

  23. Malaysian Dietary Guidelines 1999 & summary of the food guide pyramid • Enjoy a variety of foods - eat a variety of foods from each food group - foods eaten daily should come mostly from the lowest level of the food pyramid

  24. Malaysian Dietary Guidelines 1999 & summary of the food guide pyramid • Eat more rice and cereal products, nuts, vegetables and fruits

  25. Malaysian Dietary Guidelines 1999 & summary of the food guide pyramid • Reduce fat in the preparation of foods, choose foods low in fat and cholesterol choose reduce practice

  26. Malaysian Dietary Guidelines 1999 & summary of the food guide pyramid • Reduce the use of salt and choose foods low in salt • Reduce sugar intake and choose foods low in sugar • Drink plenty of water every day (6-8 glasses a day)

  27. Malaysian Dietary Guidelines 1999 • Maintain a healthy body weight by eating balanced foods and by exercising regularly

  28. Malaysian Dietary Guidelines 1999 • Exercise and maintenance of body weight prevents health problems and gives healthier body image • Being underweight or overweight increases the risk of getting certain diseases

  29. BODY MASS INDEX (BMI) • is applicable for individuals 18 years and above • For body weight monitoring BMI = weight (kg) height (m) X height (m)

  30. Blog • http://www.nutritiontalk.wordpress.com • Today’s talk will be uploaded this evening. • Please look for the title Nutrition talk for Secondary School Students. • Thank you and have a nice day. • Assalamualaykum

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