Lose weight and get rid of fatty liver! ? Nutritionist: 1 calorie ≠ 1 calorie

Is calorie control all you need to lose weight? Xiao En, who is currently in the first grade of primary school, has a BMI value that shows he is overweight. In order to help him control his weight, his mother carefully calculates the calories of each meal, so she often chooses fast food with clearly marked calories as meals. Unexpectedly, after half a year, not only did he not lose much weight, he was even found to have fatty liver. Nutritionists say this is a classic example of mistaking “1 calorie equals 1 calorie”!

To help children control their weight, parents generally make 3 mistakes!

According to data from the National Health Administration in 2016, the rate of overweight or obesity among Taiwanese school children is the highest in Asia. The scary thing is that obesity not only makes the body shape out of shape, but it is also likely to increase the risk of cancers such as breast cancer, colorectal cancer, esophageal cancer, and prostate cancer. Therefore, weight control and management should be done from an early age.

However, according to a survey conducted by the Taiwan Cancer Foundation in September 2017 on 383 parents of overweight or obese children in 12 elementary schools in central, southern and eastern Taipei, it was found that nearly 40% of parents had never done anything to control their children's weight, and their motivation to control weight was still insufficient. Even if they did help control their children's weight, many parents of obese children still have three major misconceptions, including: (1) weight control only focuses on "calories", (2) underestimating the risk of obesity for cancer, and (3) low intake of fruits and vegetables, which may cause obese children's health to continue to get out of control!

1 card ≠ 1 card! When controlling weight through diet, you need to consider both the nutritional density of food and the intake of fruits and vegetables!

Zhang Jialun, deputy executive director of the Taiwan Cancer Foundation and hematologist at Wan Fang Hospital, said that calorie calculation is important when controlling weight, but it is not the only criterion. Attention should also be paid to "nutritional density of food" and "adequate intake of fruits and vegetables."

Dr. Zhang Jialun further explained that children in their growth and development period require limited calories but have great nutritional needs. Providing them with high-nutrient-density foods can ensure children's good development, stable emotions and enhanced learning ability. It is even more important to consume enough fruits and vegetables. The "phytochemicals" contained in fruits and vegetables have multiple biological effects. They can not only enhance immunity, but also have antioxidant function, inhibit the formation of cancer cells and induce benign differentiation of cancer cells. Even the rich dietary fiber can reduce the impact of intestinal carcinogens on the human body, helping to prevent cancer and various civilization diseases.

Save fat kids~Nutritionists urge: Implement 3 key dietary principles!

How can we effectively solve children’s obesity crisis? Zhang Yufang, a nutritionist at the Taiwan Cancer Foundation, also emphasized that if weight control only focuses on calories but does not balance nutritional intake, it will make children more likely to become invisible fat people. In this regard, she suggested that parents should not be too concerned about the calories in food, but implement the three keys to a healthy diet, namely: "calorie control + high nutrient density + rainbow of fruits and vegetables 579", in order to truly help children manage their healthy weight.

As for what is a "high nutrient density diet"? Nutritionist Zhang Yufang believes that the four major principles must be met: "Rainbow phytochemicals to enhance protection", "Vitamins and minerals are indispensable", "Low GI and high fiber to provide calories without worrying about getting fat", and "High-quality protein to grow meat without putting on fat". For example, for the same 100 calories, instead of choosing potato chips, it is better to choose a fruit platter rich in phytochemicals, vitamins, minerals and dietary fiber, which is more nutritious!