Obesity (Junior Cert Home Economics): Revision Notes

Obesity

Diet-Related Diseases

Diet-related diseases are linked to poor dietary and lifestyle choices. Common factors include:

• Eating too much saturated fat: Increases the risk of obesity, heart disease, and type 2 diabetes.
• Excess salt intake: Can lead to high blood pressure and strokes.
• High sugar consumption: Linked to obesity and type 2 diabetes.
• Low fibre intake: Can result in constipation, piles, and bowel cancer.
• Excessive alcohol consumption: Associated with obesity, heart disease, liver disease, and type 2 diabetes.
• Sedentary lifestyle: Contributes to obesity and metabolic disorders.
• Genetics: Predispose individuals to conditions like heart disease, bowel cancer, and type 1 diabetes.

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Obesity

Obesity is defined as being 20% or more above the normal weight for height and build, or having a Body Mass Index (BMI) over 30.

Why People Become Overweight or Obese:

• Overeating: Calorie intake exceeding output.
• Lack of exercise: A sedentary lifestyle leads to minimal calorie burn.
• Poor nutritional knowledge: Limited understanding of balanced diets.
• Unhealthy eating patterns: Skipping meals or relying on calorie-dense snacks.
• Low income: Dependence on cheap, processed foods high in fat and sugar.
• Busy lifestyles: Over-reliance on convenience and takeaway foods.
• Emotional eating: Using food to cope with stress, anxiety, or boredom.
• Medical conditions: Hormonal imbalances or medications affecting weight.

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Health Risks Associated with Obesity

• Heart disease
• High blood pressure
• Stroke
• Type 2 diabetes
• Varicose veins
• Gout

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Treatment of Obesity

1. Balanced Diet: Follow food pyramid guidelines.
2. Reduce Portions: Avoid excluding nutrients, but cut portion sizes.
3. Monitor Calorie Intake: Consume low-calorie diets.
4. Exercise Regularly: Aim for moderate physical activity.
5. Regular Meal Patterns: Avoid binge eating and late-night snacks.
6. Food Labels: Check for fat and sugar content.
7. Avoid Processed Foods: Choose fresh, wholesome alternatives.
8. Drink Water: Stay hydrated with at least eight glasses daily.
9. Low-Fat Cooking: Grill, bake, or steam foods instead of frying.

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Recommended Eating Habits

Eat Plenty of:

• Fresh fruits and vegetables (e.g., apples, spinach).

• Lean proteins (e.g., turkey, cod).

• Low-fat dairy products (e.g., milk, yoghurt).

• Pulses (e.g., lentils, beans). Reduce:

• Refined carbs (e.g., white bread, pasta).

• Sugary cereals.

• High-fat meats (e.g., pork). Avoid:

• Takeaways and fried foods.

• Sugary drinks and snacks.

• Alcohol and fatty spreads.