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Expert Opinion
Shape Your Life
BMI
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العربية

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Prof. Abdulrahman AlshaikhConsultant & Professor of Endocrinology King Abdulaziz University & Dr. Soliman Fakeeh Hospital

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Dr. Saud AlsifriConsultant Endocrinologist & Diabetes Head of Endocrine and Diabetes Departments Al Hada Armed Forces Hospitals, Taif

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DR. Shaza Abo oufMedical Human Nutrition Consultant & researcher assistance

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Dr Khalid MirzaConsultant of Bariatric Surgery Head of the Bariatric Center Dammam Medical Complex

Healthy Food Pyrmaid

Diet, activity ,and health

For healthy life, your diet should be healthy with diversity between fruits and vegetables combined with steady high activity level

Your daily calories need depends on gender, body shape and activity level. So it may vary between 1600 Kcal and 2000 Kcal daily.

TEE : Total Energy Expenditure
PAL : Basal Metabolic Rate
BMR : Basal Metabolic Rate

Food that help you overcome obesity

BananaTo have a healthy diet, You need two cups of fruits daily. These two cups are equivalent to one small banana fruit.

CerealsPeas, beans, peas, beans, black beans, peas, peas, sources of energy, fiber and antioxidants, grains.

BroccoliGreen leafy vegetables like broccoli and cabbage are essential for your diet because they are rich in fibers that regulate intestinal transport. It is also common for green vegetables to have a blood-cleaning property.

CarrotsCarrots and other orange colored vegetables will keep you health. It is also used from your skin, vision, digestive system, and teeth.

MilkIt is necessary to have calcium rich foods. Drink 3 cups of skimmed or low fat milk or eat low fat cheese.

Oat wheatIt is low in calories, high in fibers and provides you with energy. Always choose the whole oats.

WaterDrinking mote than 1.5 L daily will keep you healthy and hydrated.

Whole wheat flour breadEat whole grains, whole grains, or 85 grams of whole grains, wholegrain bread, rice, rice or pasta

Food you have to avoid

Low-calorie carbonated drinkssince they contain artificial sugars, their side effects and toxicity may be high.

SugarYou should avoid adding sugar or fructose to your food and drinks because they lead to fat storage, which causes insulin resistance and convert it into fat.

BreadWe all need a certain amount of sugars (starches), but the body's ability to store sugar is very limited, so the surplus of them is converted into fats that are stored in adipose tissue.

French friesFried foods such as French fries and fried chicken are considered dangerous for your cholesterol and fat levels, so be sure to eliminate them from your diet.

PastaIt should be eaten without any sauces and only if you are going to consume it while doing a lot of exercise.

Saltreduce your salt intake. Use less than 2,300 mg of salt (1 teaspoon) per day.

CakesBaked foods and snacks like donuts are high in sugar and fat.

CheeseYou have to control frequency and quantity of eating cheese as the majority of cheese types contain from 20 to 40 mg of fats in 100 gm so cheese is considered to be high in fats.Also, some cheeses contain a high percentage of salts, which may lead to high blood pressure.

Margarine and butterThey can contain large amounts of saturated fats, trans fats, and cholesterol and may be high in calories. Fats and cholesterol increase the risk of heart disease, so you should limit your intake of them.

MeatSaturated fats are mainly found in high-fat meat such as beef meat, sausage, and processed meats. This type of food should be avoided in order to reduce the Possibility of gaining weight.

Ice creamit contains less calcium and more fat and sugar compared to other dairy products.

PopcornYou must limit the use of foods that contain added sugar, such as corn syrup, which high in fructose . The added sugar will increase the amount of calories entering the body and will not give you any nutrients such as vitamins and minerals.