Introduction: One should not forget that many poor nations of Africa & Asia still struggling to improve healthy weight of nationals. Poverty, dense population, uncontrolled infectious diseases, lack of health facilities, addictions are contributory factors for the poor health standard. On the other hand middle or upper class population & the developed nationals are highly prone for obesity, hypertension, Coronary vessel obstruction, Diabetes, and Arthritis. It has become a routine part of life. We have to look at people with envy, who do not have these diseases in fifties & sixties. Every one will label such people as lucky, healthy & fortunate people of this era. Everybody tries to follow the fact files and try to achieve such health but very few people will attained that target.

The reason being since birth all human have different attitude towards life in diet, working, sleeping or relaxing habit, to earn money as occupation, quickness in work, finding shortcuts, some want to do work only if it is needed or must, laziness, some will do the things as habit, to enjoy, as hobbies like gardening, walking with friends or the dog, playing game indoor or out door, jogging regularly, to help others, endocrine disorders, obesity & other diseases that make people handicap for physical activity etc. Things that will burn less & less calories slowly are prone for obesity at different ages. During childhood, younger ages, during increased requirements like lactation & pregnancy all these things will go un-noticed as extra calories will be utilized for body development, as soon as this requirements are met physiological accumulation of energy in the form of fat starts as emergency fuel.

Basic theory of obesity is that what ever we eat, the food is digested in the intestines & stomach and gets absorbed in blood in the form of glucose, fatty acids, & amino acids from carbohydrates, fats & proteins respectively.

 Glucose is utilized by the cells to produce energy which is used to carry our day today activities like movements, breathing, walking, running, sleeping etc. To utilize glucose body needs insulin secreted by pancreas in response to glucose which gets absorbed from intestines, as soon as the blood glucose level rises endocrine system of the body reacts to it and starts secreting the insulin in exactly required amount so that the blood sugar level drops to 70-110 fasting & after eating 1½ to 2 hrs 70-120 mg/dl. This level of blood sugar between 70-120 is maintained in every healthy adult perfectly with the help of 1) Insulin that helps to reduce the blood glucose & 2) Glucagon that helps to increase blood sugar when starving or fasting, Glucagon releases the stored glucose from liver by converting glycogen to glucose. Hence with the help of insulin & Glucagon the blood sugar is exactly maintained in between 70-120 mg/dl in normal subjects.

•   Blood sugar level as per American Diabetic Association ”ADA”

Physiologically when ever the glucose, amino acids, fatty acids are more than required then these are converted to first glycogen & stored in the liver. When the capacity of liver gets exhausted extra glycogen is converted into fatty acids by various mechanisms into fat and stored as fats in different parts of the body initially in abdominal omentum, then abdominal wall & around loin, waist, back of neck & chest, glutei, lastly in limbs. It is a tendency that storage of fat occurs in those parts which moves less hence obese persons are either pear or apple shaped, this is called central obesity which is more prone for the heart, vascular diseases & Diabetes. Central obesity also has got genetic origin. It is very easy to gain weight even if you eat daily one biscuit extra than required then in one months it can cause weight gain so much that it requires six months of walking every day for 20 min to reduce this extra weight with same diet.

You need to pay attention to your eating habit; you should keep regular contact with your doctor. In general if you are prone for the Diabetes, Hypertension or obesity or for all, it is recommended you should develop habit to eat balanced healthy diet in general i.e. applied to all risky individuals who have family history.  

Obesity, Heart diseases (Coronary vascular obstruction/ insufficiency /hypertension) & Diabetes type 2 (non-insulin dependent Diabetes) even juvenile arthritis & so many other diseases can be very well controlled or prevented by reducing weight, exercise, tension free life styles or little modification in life style. One has to apply following suggestion into their life to avoid development of these diseases or at least the medication required will be very much reduced and the prognosis i.e. outcome will be beneficial & fruitful.

Healthy habits few tips:-

(Tips for > 20 yrs adults, Prone for diseases like Obesity, Diabetes & Hypertension Heart diseases & trying to loose weight). 

• v     Eat Food with Low fat,

• v     Low sugar,

• v     And low salt with

• v     Plenty of vegetables, fruits, starchy food such as whole grain bread, potatoes, whole cereals, whole-wheat pasta, brown rice (i.e. complex carbohydrates which releases sugar slowly and are rich in fiber) etc.

• v     Simple carbohydrates like sucrose, glucose, fructose, sweets, candies, cakes, sweet drinks, jams must be avoided as it releases the glucose very rapidly.

• v     Always add to your diet various colored fruits, cherries, or berries at least five types which give you all types of vitamins, other essential nutrients like phytates, flavonoids & Carotenoids which acts as anti-oxidants that reduces the chances of cancers & fights or retards the aging process of body.

• v     In spite of drinking fruit juice prefer to eat the fruit as whole, which is rich in fibers, and does not have added sugar, avoids constipation.

• v     A rich fiber diet can be modified very easily by just replacing your junk foods with salads like salad leaves, lettuce, cabbage leaves, onions, cucumber, radish, different steamed or half cooked vegetables. Try to eat before you start eating your real dishes. It will fill up your stomach & as a result the quantity of high caloric dish will be reduced.

• v     Make a habit of eating slowly so that the body get time to feel satiety, if you eat fast you may eat more and without chewing such food may not get digested properly.

• v     In between your meals, drink water and eat salad that will reduce intake of extra calories.

• v     Avoid eating out side house as usually in hotels the food served has large quantity; consist of lot of fats and ingredients.

• v     While eating in hotels ask your companion to share your dish, always keep in your mind what excess you ate in breakfast, lunch or in dinner and try to compensate in your present meal.

• v     There is no scientifically approved combination of food that is to be included in every meals that means if you went for hotel in afternoon in night you can eat salad & fruits only.

• v     Always keep one part of your stomach empty, if you are planning for reducing weight then start eating 20% less than routine.

• v     Avoid going to bed as soon as you finish the food.

• v     Learn about nutrition by your self; plan your diet, as other person may not know your liking and disliking of food habits, if you plan this will be more successful & long lasting.

•  

• v     Make groups of food

• *1) Fats, oil, Mayonnaise, creams, (If you want to choose fat always use unsaturated fats” the more the liquid a fat at room temperature, the higher the unsaturated portion”) Cakes, desserts, sweets, pastries, chocolates, candies, biscuits, nuts, pickles etc………. Eat very very less only 5% of energy should come from this group”1”.

• *2) Rich protein fish, skinless chicken, egg, lentils and dairy products like skimmed or low fat milk, yogurt, avoid all red meats etc ………Eat very less only 20% of total energy, should come from this group”2”.

• *3) All fruits, vegetables, salads, fiber rich diet are more better as they are rich in vitamins, minerals, carotenes, flavonides, phytates etc…Eat in sufficient quantity 35% of energy must come from this group”3”.

• *4) Carbohydrates, - rich foods like cereals, potatoes, wheat, rice, etc give satiate quickly and long lasting etc… Eat in sufficient quantity 40% of total energy must come from this group”4”.

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