Oily fish contains a particularly important EFA, which provides protection against heart disease. It can also help prevent osteoarthritis and rheumatoid arthritis, cyclic breast pain, skin diseases such as eczema and psoriasis and help the development of the baby's brain during pregnancy. Another important EFA is found in oily nuts such as almonds, walnuts and Brazil nuts, which counteracts deposits of harmful cholesterol. Some recent research suggests that EFA's can improve your mood, prevent inflammation, water retention and can help weight loss. Monounsaturated fat remains liquid at room temperature, olive oil being the best known source. it's also found in grape seed oil, avocados and some spreads. Olive oil is rich in fat-soluble vitamin sAD. E and K, vital antioxidants that help to prevent cancer, arthritis and heart disease. Different people require a different number of calories to lose weight and maintain health, which is dictated by their build, level of activity, lifestyle, and the amount of excess weight that they need to shed. A healthy diet consists of eating a variety of foods in the correct proportion from the five basic food groups. "The majority of people in this country eat too much fat and not enough fiber and for most people a healthy diet is simple and easy to do... People in the UK have a 1 in 3 chance of developing cancer at some time in their lives, eating a healthy diet, which includes 5 portions of different fruit and vegetables a day can help reduce the risk of developing heart disease or cancer." (What is a healthy balanced diet?)

Group 1 comprises bread, potatoes, pasta, rice, noodles and breakfast cereals. These foods are an excellent source of fiber and are rich in vitamins from the B. complex, mostly contain starch and should be the main part of all one's meals. Group 2 comprises fruit and vegetables, which are excellent sources of vitamins, minerals and fiber, and naturally low in fat and calories. These may be frozen, fresh or canned. It is recommended that one tries to eat at least 5 portions every day. Group 3 comprises milk and dairy foods, which are rich in protein, calcium, vitamins and minerals. These include cheese, yoghurt, and milk. It is recommended that one eat or drink about 2 to 3 servings per day in moderate amounts. Group 4 comprises meat, fish, poultry and pulses. It is important to vary the consumption of foods...

For example, eat fish twice a week, alternated with lean red meat, which is an excellent source of iron and vitamin B12, and with pulses such as lentils, nuts, peas and beans. One should eat about two servings from this category each day. Group 5 contains fats and sugars such as butter, margarine, mayonnaise, cream, ice-cream, low fat spreads, cooking oils, salad dressings, cakes, chocolate, biscuits, sugary drinks, sweets, pastry foods and crisps. Because all of these foods tend to be high in fat and calories, one should only partake of them on occasion and in small portions.
Experts report that worldwide there are about 300 million overweight adults and that the numbers are growing at an alarming rate. Apart from the multitude of health problems associated with being overweight or obese, economic progress in many developing countries could also be undermined as a direct consequence. In addition, child obesity is rapidly on the rise which is of great concern because it is predicted that "this generation of children will actually die younger than the generation before them." (Preventing Childhood Obesity

Central to finding a solution to turn-around this looming epidemic is to initiate food-related education that effectively promotes healthy eating and physical activity.

Bibliography

Controlling the global obesity epidemic. Retrieved November 24, 2004 from WHO. Web site: http://www.who.int/nut/obs.htm

How to Pick a Nutritional Plan. Retrieved November 21, 2004 from PDR Health. Web site: http://www.pdrhealth.com/content/nutrition_health/chapters/fgnt04.shtml

Koop, C. (2000) Retrieved from American Journal of Clinical Nutrition, Vol. 72, No. 2. Web site: http://www.ajcn.org/cgi/content/full/72/2/503S

Preventing Childhood Obesity. RWJF President and CEO Reflects on Institute of Medicine Action Plan. Retrieved November 22, 2004 from the Robert Wood Johnson Foundation. Web site: http://www.rwjf.org/news/special/risaObesityInterview.jhtml

Wetzstein, Cheryl. America's Quiet Epidemic, Retrieved Novemeber 24, 2004 from Insight on the News, 28 December 1998, 41 available from Questia, http://www.questia.com/

What is a healthy balanced diet? Retrieved November 20, 2004 from Home Health UK. Web site: http://www.homehealth-uk.com/medical/healthybalanceddiet.htm