Download Underweight vs. overweight

Underweight vs. overweight
Eating food for fuel
Dr Yasmin Ooi
Public health nutritionist
University Malaysia Sabah
Food Carnival
9 August 2008
Prevalence of overweight and
obesity in Malaysia adults
Overweight
30
Obesity
27
Percentage (%)
25
20
17
15
10
5
0
NHMS 1996
MANS 2002
Data from MANS 2003 (MOH, 2007
School children?
•
•
•
•
Standard 1 to 6 in Peninsular Malaysia.
Surveyed 11,500 school children
10% were overweight
6% were obese
• (Ismail et al., 2003)
If your BMI
is….
BMI (kg/m2)
Risk of comorbidities
<18.5
Underweight
18.5-24.9
Normal range
Low (but risk of
other clinical
problems
increased)
Average
25.0-29.9
Overweight
Increased
30 – 30.49
35 – 39.9
> 40
Obese Class I
Obese Class II
Obese Class III
Moderate,
severe,
very severe
(WHO, 1998)
BMI for age percentiles for adolescents, 10 – 18 y
Males
Age
(years) 5th percentile
Females
85th percentile 5th percentile
85th percentile
10
14.42
19.60
14.23
20.19
11
14.83
20.35
14.60
21.18
12
15.24
21.12
14.98
22.17
13
15.73
21.93
15.36
23.08
14
16.18
22.77
15.67
23.88
15
16.59
23.63
16.01
24.29
16
17.01
24.45
16.37
24.74
17
17.31
25.28
16.59
25.23
18
17.54
25.92
16.71
25.56
Environmental factors causing
weight gain and obesity
Soft
drink
s
Beer &
wine
Dietary
fat,
CHO &
protein
s
Infections
(adenovirus
)
Inactivity (TV,
computers)
Meal
size /
energy
intake
Lack of
habitual
physical
activity
Breast
feeding
Birth
weight
Drugs causing
weight gain
Organo
chlorines
Sports
activities
Underweight vs overweight
• Underweight
– Anaemia
– Low bone mass
– Eating disorders
• Overweight
–
–
–
–
Diabetes
Hypertension
Dyslipidemia
Cardiovascular
diseases
• Healthy weight range for adults:
– BMI: 18.5 to 24.9 kg/m2
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
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!
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
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.
How much to eat (kcal / day)
Age
Girls
Boys
10 – 12 years
1990
2180
13 – 14 years
2180
2690
15 years
2180
2690
16 – 18 years
2050
2840
How much to eat? How many servings?
Food group 1500
kcal/day
Cereals &
grains
Fruits
Vegetables
Meat /
poultry
Fish
Milk &
alternatives
Legumes
2000
kcal/day
2500
kcal/day
8
12
12
2
3
1
2
3
2
2
3
2
2
1
2
2
2
2
1
1
1
HOW DO YOU OBTAIN A
BALANCED DIET?

Follow the Food Guide Pyramid
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
Level 1
rice, mee, breads, grains, cereal and cereal
products, potatoes/tubers
Level:
Food Group
Nutritional
Value
Recommen
dations
Level 1:
rice, mee,
bread, cereal
and cereal
products,
potatoes
•Good
8-12
sources of
servings
complex
CHO
•Vitamin,
mineral, fiber
and a bit of
protein
•Generally
low in fat
Example of 1
serving
• ½ cup of rice
•1 piece of
bread
•½ cup of meehoon/mee/pasta
•½ small capati
•1 cup of plain
rice porridge
•½ cup of
breakfast cereal
•1potato
Level 2
Vegetables & Fruits
Level:
Food Group
Nutritional
Value
Level 2:
•Good
Vegetables sources of
vitamins,
& fruits
minerals
and fiber
Recomme Example of 1
ndations
serving
3-5
vegetables
servings •½ cup green
leafy vegetables
+ stem (cooked)
•½ cup of
eggplant,
tomato (cooked)
Level:
Food Group
Nutritional
Value
Level 2:
•Good
Vegetables sources of
vitamins,
& fruits
minerals
and fiber
Recomend Example of 1
ations
serving
3-5
Fruits:
servings •½ of a regular
sized guava
•1 piece of
papaya,
pineapple or
watermelon
•1 regular sized
banana,apple or
orange
Level 3
Fish, poultry (chicken/duck), meat, nuts
(soya bean, dhall)
Level:
Food Group
Nutritional
Value
Recomend Example of 1
ations
serving
Aras 3:
Fish,
poultry
(chicken/du
ck),meat,
nuts
(soya bean,
dhall)
•Good
2-3
sources of servings
protein
•Rich in
vitamin B,
iron, zinc
and
Magnesium
•1 regular sized
chicken thigh
•1 regular sized
fish (ikan
kembung)
•2 blocks of lean
meats the size
of match boxes
Level 3
Milk and milk products (not including
condensed milk, butter and cream)
Level:
Food Group
Nutritional
Value
Recomme Example of 1
ndations
serving
Level 3:
Milk
and
milk
products
(not
including
condensed
milk, butter
and cream)
•Important 1-2
sources of servings
calcium and
protein
•1 cup of milk
•1 cup of
yoghurt
•1 piece of
cheese
Level 4
Fats, oils, sugar and salt
Level:
Food Group
Nutritional Value Recomenda Example of 1
tions
serving
Level 4:
Fats, oils,
sugar and
salt
•Fats and oils
contain
essential fatty
acids and fat
soluble
vitamins such
as vitamins A,
D,E and K
Take
sparingly
(only a
little bit)
•1 – 2
teaspoon
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
Malaysian Dietary Guidelines 1999 &
summary of the food guide pyramid
Eat more rice and cereal products,
nuts, vegetables and fruits
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
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)
Malaysian Dietary Guidelines 1999
Maintain a healthy body weight by
eating balanced foods and by
exercising regularly
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
BODY MASS INDEX (BMI)
•
•
is applicable for individuals 18 years
and above
For body weight monitoring
BMI =
weight (kg)
height (m) X height (m)
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