• Dr Peter Chew

Eat smart, foods that are helpful in weight management

Obesity is an “epidemic” in developed countries. It increases the risks of chronic diseases such as hypertension and diabetes and has a negative impact on reproductive health like erectile dysfunction and infertility. Dietary control is essential in the management of obesity. Many diet plans have been proposed for the reduction of body weight, sometimes in an unhealthy way. Fad crash dieting, for example, is potentially dangerous. Eat smart with a healthy balance diet is thus the most important thing in weight management.Below are some of the foods that may be helpful in weight management.


Almond is rich in nutrients, including magnesium, iron, calcium, vitamin E and fibre. It may help maintain healthy cholesterol levels.Almond is also a superior snack when compared to junky options such as pastries. Chewing the nut will make you feel as if you are eating something substantial.·


Beans are a great source of protein. They are also high in fibre and slow to digest. You would feel full longer, which may stop you from eating more.


Oatmeal is made from rolled or ground oats which are rich in B vitamins, omega-3 fatty acids, and potassium. They also contain complex carbohydrates, as well as water-soluble fibre, which slow digestion down and stabilize levels of blood-glucose.


Broccoli is rich in calcium, potassium, Vitamin C, folate, fibre and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers..It contains antioxidants , beta-carotene and sulforaphane, a chemical that is said to have anti-cancer and anti-inflammatory qualities.However, overcooking broccoli can destroy many of its nutrients. So, eat it raw or lightly steamed.


Besides vitamins, apple is an excellent source of antioxidants, which combat free radicals. A research in the Florida State University has found that older women who started a regime of eating apples daily experienced a 23 percent drop in levels of bad cholesterol (LDL) and a 4 percent increase in good cholesterol (HDL) after 6 months.


Egg is another source of protein that can easily be incorporated into a balanced diet. It contains vitamin B-2 and vitamin B-12, both of which are important for energy and red blood cells. It is also a good source of the essential amino acid leucine, which is important for stimulating the production of muscle protein.The yolk of the egg contains the majority of the vitamins and minerals. It also contains the fat and cholesterol. Research has shown that taking eggs in moderation do not increase the risk for heart disease.

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