What is balanced diet? A diet refers to the types of food that is consumed by a person each day.

y. A balanced diet contains the main nutrients which include carbohydrates, fats, proteins, vitamins, minerals, water and dietary fibre (roughage). These are required in the correct proportions to meet the bodys daily requirements.

What are the effects from taking unbalanced diet? Effect from taking unbalanced diet will lead to malnutrition. Malnutrition is caused by taking unbalanced diet in which certain nutrients are lacking, in excess or in the wrong proportions. Nutrient found lacking Protein Vitamin C Disease Kwashiorkor Scurvy and poor formation of collagen Anaemia Rickets Characteristics Swelling of abdomen, retardation of body growth and brain development Swollen, bleeding gums. Loss of teeth Weakness, prolong fatigue, headaches Soft bones resulting in bent legs

Ferum Vitamin D, Calcium, Phosphorus Calcium

Osteoporosis

Bone becomes porous and will break easily

Excessive intake of nutrient Carbohydrates

Effect Causes obesity This may lead to Cardiovascular diseases Hypertension (high blood pressure) Diabetes mellitus Arteriosclerosis (narrowing of arteries) Increase risk of strokes Causes obesity Increase in level of cholesterol in blood Can result in Cardiovascular diseases Artherosclerosis Heart attacks and strokes Hypertension

Lipids

Sodium

Calcium Vitamin A Ferum

Cause high blood pressure leading to heart disease and stroke Causes the formation of kidney stones Causes the formation of kidney stones Hair loss, bone and joint pain, loss of appetite May lead to liver damage Leads to liver and kidney damage, kidney toxicity Can cause death

What is obesity? Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems. Body mass index (BMI), a measurement which compares weight and height, defines people as overweight (pre-obese) if their BMI is between 25 and 30 kg/m2, and obese when it is greater than 30 kg/m2. Obesity increases the likelihood of various diseases, particularly heart disease, type 2 diabetes, breathing difficulties during sleep, certain types of cancer, and osteoarthritis. Obesity is most commonly caused by a combination of excessive food energy intake, lack of physical activity, and genetic susceptibility, although a few cases are caused primarily by genes, endocrine disorders, . medications or psychiatric illness. Evidence to support the view that some obese people eat little yet gain weight due to a slow metabolism is limited; on average obese people have a greater energy expenditure than their thin counterparts due to the energy required to maintain an increased body mass. Dieting and physical exercise are the mainstays of treatment for obesity. Moreover, it is important to improve diet quality by reducing the consumption of energy-dense foods such as those high in fat and sugars, and by increasing the intake of dietary fiber. To supplement this, or in case of failure, anti-obesity drugs may be taken to reduce appetite or inhibit fat absorption. In severe cases, surgery is performed or an intragastric balloon is placed to reduce stomach volume and/or bowel length, leading to earlier satiation and reduced ability to absorb nutrients from food.

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health.[1] It is defined by body mass index (BMI) and further evaluated in terms of fat distribution via the waisthip ratio and total cardiovascular risk factors. BMI is closely related to both percentage body fat and total body fat. In children, a healthy weight varies with age and sex. Obesity in children and adolescents is defined not as an absolute number, but in relation to a historical normal group, such that obesity is a BMI greater than the 95th percentile. The reference data on which these percentiles are based are from 1963 to 1994, and thus have not been affected by the recent increases in weight. BMI < 18.5 18.524.9 25.029.9 30.034.9 35.039.9 40.0 Classification Underweight normal weight Overweight class I obesity class II obesity class III obesity

BMI is calculated by dividing the subject's mass by the square of his or her height, typically expressed either in metric or US "customary" units: Metric: BMI = kilograms / meters2 US customary and imperial: BMI = lb * 703 / in2 where lb is the subject's weight in pounds and in is the subject's height in inches.

Obesity among children

1. Quality of Life - The overall quality of life in Malaysia is on the rise. This leads to more rewards more ice cream more sweets. 2. Parents are too busy - This is classic. Parents are too busy with their careers and hand over the role of day-care to maids. Problem is, maids are not in control. Most of the time, its the kids that will dictate and push the maids around. 3. Video Games and Internet - Well we are all aware on how kids no longer play outdoors and rather stay indoors playing video games or go online and yeah, while playing, a glass of milo or chips are always near. 4. Our Education system - Physical education and extracurricular activities are a joke in Malaysia. They are often deemed irrelevant as books and exams take first priority. 5. Bad Role Models - This is all about the parents. Kids follow in the footsteps of their parents. If parents dont set guidelines and dont look to healthy themselves, kids are likely to follow.

5 Ways to Reach and maintain a Healthy Weight

Ideal Body Weight (IBW)

Definitions: a weight that is believed to be maximally healthful for a person, based chiefly on height but modified by factors such as gender, age, build, and degree of muscular development. Diets aren't the way to go when it comes to losing weight. That's because they create temporary eating patterns and, therefore, temporary results. Most dieters gain back any lost weight when they go back to their old eating habits. So what's the best way to drop excess weight? Weight loss is most likely to be successful when people change their habits, replacing old, unhealthy ones with new, healthy behaviors. Here are 5 ways to make that happen: 1. Exercise. Regular physical activity burns calories and builds muscle both of which help you look and feel good and keep weight off. Walking the family dog, cycling to school, and doing other things that increase your daily level of activity can all make a difference. If you want to burn more calories, increase the intensity of your workout and add some strength exercises to build muscle. The more muscle you have, the more calories you burn, even when you aren't exercising.

2. Reduce screen time. One reason people get less exercise these days is because of an increase in "screen time" the amount of time spent watching TV, looking at the computer, or playing video games. Limit recreational screen time to less than 2 hours per day. If you're with friends at the mall, you're getting more exercise than if you're IMing them from your room. 3. Watch out for portion distortion. Portion sizes are bigger than they used to be, and these extra calories contribute to obesity. Another key factor in weight gain is that more people drink sugary beverages, such as sodas, juice drinks, and sports drinks. So choose smaller portions (or share restaurant portions) and go for water or low-fat milk instead of soda. 4. Eat 5 servings of fruits and veggies a day. Fruits and veggies are about more than just vitamins and minerals. They're also packed with fiber, which means they fill you up. And when you fill up on fruits and veggies, you're less likely to overeat when it comes to high-calorie foods like chips or cookies. 5. Don't skip breakfast. Breakfast kick-starts your metabolism, burning calories from the get-go and giving you energy to do more during the day. People who skip breakfast often feel so hungry that they eat more later on. So they get more calories than they would have if they ate breakfast. In fact, people who skip breakfast tend to have higher BMIs than people who eat breakfast.