Cape Town - South Africa is quickly becoming a nation of fast food eaters and obesity statistics continue to sky rocket, especially among adult women and preschool children.
Just in the last 10 years, figures have increased from 27.5 percent to 40 percent for adult women and from 10.6 percent to 18.2 percent for girls and boys aged two to five years old. The exact figures are startling – 18.9 percent of girls and 17.5 percent of boys are classified overweight.
These are very scary statistics considering that diseases like diabetes, heart disease, strokes and some cancers are all linked to obesity, says dietitian Kim Hofmann.
In a press release, Hofmann points out that parents need to lead by example. Children mimic our behaviour therefore we have the ability to make a difference.
Hofmann is Adventure Boot Camp’s resident dietitian and is the Western Province chairperson of the Association for Dietetics in South Africa.
Some of her studies around portion control looked at 18 of the most popular recipes made for kids such as macaroni cheese and brownies. Two-thirds of the recipes included more fattening ingredients (rich sauces, cheese) and less low calorie ingredients (veggies) and one-third of them had high calorie counts because of larger suggested serving sizes.
A study found that those who practiced portion control lost five percent or more of body weight compared to those who did not.
“From 9 – 15 October, South Africa celebrates National Nutrition Week. Not only is nutrition and portion control under the spotlight, living a healthy balanced lifestyle incorporating exercise, is too,” says Hofmann.
“The physiological reason for why we eat is to produce energy to power our organs and muscles and ensure the survival of the human species. There are also many other reasons for why we eat, like keeping warm and sensory satisfaction but the one we all indulge in the most is emotional eating. Food reminds us of happy times in our life; it can also help one fill a void of sadness or be used as an act of self-loathing.
“Many women find their adult roles as mothers, career women and wives demand a lot of their time, which before was probably used for much more selfish activities that more than likely involved being more physically active doing the things they loved, spending time preparing healthy meals and generally just being more relaxed.
“Add a kid or two, a husband and a job and suddenly time is a rare commodity and many women stop exercising, opt for easy take away meals and end up experiencing burnout and even mild depression. This is when over-eating occurs, the weight piles on and the cycle begins. Kids suffer along with the parents, as they lose out on learning how and why they should eat nutritious, well-balanced meals.
How to turn things around?
* Take control of your own life and incorporate an exercise plan into your daily routine. Groups like Adventure Boot Camp offer ladies of all sizes and fitness levels the chance to exercise in a fun, motivating group environment. You train according to your fitness level and do everything from full body cardio workouts to training your upper and lower body and core. If you are heavily overweight, consult your doctor as to the best type of exercise to start off with. Being the change you wish to see in the world means your children will too have a role model to look up to.
* Learn what your portion sizes should be and consult a dietitian if you’re not sure. ADSA (The Association for Dietetics in South Africa) lists all registered dietitians in the various regions on their website. This will also help you to understand what portions your child needs and what constitutes a healthy diet so they don’t over or under eat and remain nourished.
* Switch the TV off, and play outside with your kids. Exercise is also very important for young kids. Don’t let technology get the better of them.
* Add healthy extras such as carrot sticks and cherry tomatoes to meals and stay away from fruit juices and fizzy drinks
* Make vegetables the base of your meals and use lots of colour – ‘eat a rainbow of vegetables’
* Spice up meals with herbs
* Don’t skip meals – you are more likely to eat the unhealthier food and more than you need if you are too hungry
* It’s important to eat a small meal to fuel your body while exercising.
* Measure your food, especially when you start out and every now and then to ‘check’ yourself
* Use smaller plates (and forks, spoons etc.) or portion-controlled plates (e.g. the health plate or meal measure) to help with portion control
* Be aware of ‘serving size’ on food packages; they are not necessarily your ‘portion sizes’
* Don’t eat from the bag/box – always plate your food even if it is a handful of nuts
* For snacks, have foods where you need to ‘work’ for the food as this gives greater nurture; examples include oranges or pistachios or cut up an apple
* Learn to eat only half a plate of food when eating out; ask for a doggie bag before you start eating and put half of the plate of food in the bag; in this way you don’t have to stop yourself eating half way through
* At buffets, look at all the food before you start serving, and serve a healthier low calorie food first on your plate (e.g. salad or veggies) as this will help you have less calories on your plate
* The greatest success for weight loss comes with planning and preparation; plan what you are going to eat during the day; prepare a ‘lunch box’ for yourself to take with you; if your meals and snacks are available, you are more likely to have a ‘good’ eating day
* Slow down your eating; set the scene too – candles, soft music, best cutlery etc. and limit the distractions (TV, computer etc.)
* For more information about National Nutrition Week please go to:
The Department of Health (www.doh.gov.za) ,
The Association for Dietetics in South Africa (ADSA) (www.adsa.org.za) ;
The Heart and Stroke Foundation (www.heartfoundation.co.za),
Consumer Education Project Milk South Africa (www.milksa.co.za).
* For more information about Adventure Boot Camp, visit www.AdventureBootCamp.co.za or call the national head office on 082 567 2267.
IOL, adapted from a press release