Proper nutrition during feast to avoid obesity 2021. Proper nutrition and weight maintenance is very difficult, as festive meals and feasts on the occasion of the feast are with family and friends, with an abundance of fatty meals with calories that may reach 4000 calories per day.
Obesity is the presence of excessive amounts of fat in the body and it is a source of concern for many people due to improper nutrition, lack of activity, and wrong eating habits. Obesity may cause common symptoms of depression with social isolation as well as lead to problems with pressure, heart disease, and an increase in the level of diabetes.
It also leads to obesity, asthma, sleep apnea, as well as fatty liver disease, according to the (American Heart Association) AHA, and obesity shortens the life expectancy of seven years less than the normal weight of people. Following a healthy diet will spare you many, many problems from obesity.
Proper Nutrition During Feast To Avoid Obesity 2021
But it is not impossible that we will learn together how to adhere to proper nutrition during Eid without becoming obese and feeling full from eating too much:
- In the beginning, there is a saying that says (to eat a little food throughout the day in order to be able to eat at the main meal dinner with the family). This is a wrong saying as you will not have the ability to control yourself in the amount of food that you will eat. Especially since these meals are rich in fats.
- You should eat a nutritious breakfast of milk and grains and a sandwich and lunch be rich in vegetables. These meals will be small and on separate times, which will gain you few calories and make you feel a little full and you can eat a little fruit before going to the banquet.
- Eating small meals consisting of fruits, vegetables and whole grains is an AHA recommended diet. Avoid processed foods and added sugars, as well as consume fewer fats that are saturated in meat. While not eating any meal in front of the TV or computer because it leads to overeating.
- According to a study from the Center for Disease Control. Many people unintentionally consume many calories when they eat a large amount of food at once.
In the main meal, you must follow the following
Start drinking a glass of water before starting food.
The meal started with a vegetable soup or a fresh salad.
For the main meal, choose baked, grilled or cooked foods, and try to eliminate fried foods. Fried foods may increase the amount of fat and the caloric value of the meal.
Pay attention to the size of the meals, the small dish absorbs less, and thus helps to consume less food.
And when sweetening, choose a fruit salad or ice cream, and if traditional oriental sweets (are necessary, then they are satisfied with half a meal of these sweets.
5- When you are done eating, get off the table immediately. Because staying on the table may make you go back to eating more.
During the holiday period
- You should use your time to engage in physical activity, exercise at least 30 minutes a day, and use your spare time for trekking, walking, and swimming.
- When planning a picnic or trip, bring sandwiches, vegetables, fruits and water with you. So that you are fully prepared not to buy fast food full of fat.
- Also, saying that these days are few days. And that food quantities should not be restricted and controlled is one of the biggest mistakes.
In the end, planning to eat healthy and balanced food makes us feel great and make us healthy. Proper nutrition during the feast to avoid obesity 2021 and you will protect yourself from any type of overweight.