You Ask , They Answer
DIET QUALITY VS QUANTITY
Q
: Is obesity under nutrition or over nutrition ?
A
: Obesity is over nutrition in terms of calories consumed but often times it is also under nutrition with regards to macroand micronutrients , which provide the satiety to your body so you don ’ t over consume food .
Q
: Eating behaviors , diet quantity and quality , as well as other environmental factors , map the strategies of an obesity prevention and management . How does one balance all of these ?
A
: Balancing eating habits , food quality and quantity , and all the environmental factors that impact weight management is definitely overwhelming . Especially so in today ’ s world where the food industry is designing eating environment to make us eat more , and that leads to spending more on food . The key is starting with awareness — understanding how food choices affect our health is a game-changer .
Instead of trying to overhaul everything at once , it ’ s about making small , realistic changes . For example , controlling what ’ s in your kitchen is a good start , as that ’ s the one part of your environment you can control . Stocking up on whole foods makes a big difference . Building a support system and focusing on long-term , sustainable changes instead of quick fixes is the way to go for lasting results .
Q
: Is there a formula on calorie intake for each individual ?
A
: If we put calorie formulas in equation and everything in between , yes definitely . But , that ’ s not what ’ s going to solve the problem . What really matters is going back to the basics and keeping it simple . Every individual needs to focus on what works for their body , listen to hunger cues like eating only till you ’ re full , and staying consistent . Start basic and the rest will follow .
Q
: Low-energy-dense ( LED ) foods , could reduce hunger sensations and energy intake and thus help with weight loss . Is this an ultimate diet quality ?
A
: Yes , in theory . LED foods can be really effective for weight loss since they help with satiety and reduce an overall calorie intake . But the reality is that we ’ re all different — our backgrounds , cultures , and emotional connections to food , all play a big role . So while LED foods can be a great tool , finding a balance that works for you is key . Personally , I ’ d recommend focusing on a diet that ’ s mostly nutrient-dense and lower in energy density , but still leaving room for the foods you enjoy in moderation . That way , you can manage cravings without feeling deprived .
Q
: What are the key differentiation between a LED foods , Lower Energy-Dense Ready Meals ( LEDRM ) and Higher Energy-Dense Ready Meals ( HEDRM ) on satiety and food intake ?
A
: The key differentiation between LED foods , LEDRMs , and
HEDRMs lies in their energy density and impact on satiety . LED foods and LEDRMs , with their lower calorie content per gram , tend to promote satiety due to their higher water and fiber content . This can lead to reduced overall calorie intake and potential weight management . In contrast , HEDRMs , being high in calories , are generally less satiating and may contribute to overeating and weight gain .
However , it ’ s important to remember that sustainability is also a key factor to consider . While LED foods and LEDRMs can be part of a sustainable diet , it ’ s not always practical or realistic to rely solely on them . Ultimately , the key is to find a balance that works for you . A diet rich in diverse , nutrient-dense foods , including a mix of LED and HED options , can promote both health and sustainability .
Q
: Would a sudden nutritional changes affects the body and mind of a patient ?
A
: Yes , a sudden nutritional change can definitely affect the body and mind . Even if the change is to a 100 % healthy diet , the body needs time to adapt to the new nutrients and adjust its metabolic processes . This sudden shift can lead to various physical symptoms like digestive issues .
For example , switching from a high-fat , high-carb diet to a low energy dense nutrient rich whole food diet too quickly can cause digestive upset , fatigue , and irritability . It ’ s important to introduce dietary changes gradually to minimize these side effects and ensure a smoother transition .
Matthew Teo Sze Jie
Gym Manager and Nutritionist ( Move Private Fitness ), MSc Public Health Nutrition https :// www . linkedin . com / in / matthew-teo-a31bb5150 /
6 Issue 6 | 2024 GlobalHealthAsiaPacific . com