Having a fuller figure, people might generally assume they have problems with overnutrition. Experts say, that's not necessarily the case; overweight people can also suffer from malnutrition.
The World Health Organization and the Food and Agriculture Organization of the United Nations define the lack of vitamins and minerals in the diet as "hidden hunger." The "Report on the Nutrition and Chronic Disease Status of Chinese Residents (2015)" shows that the dietary structure of the Chinese population is often unreasonable, with intakes of minerals and vitamins such as calcium, iron, vitamin A, and vitamin D failing to reach recommended levels. According to the FAO, about 2 billion people worldwide are suffering from hidden hunger, with the affected population in China reaching 300 million.
In reality, the problem of nutritional imbalance among the obese is very severe. Overweight individuals often consume too many high-calorie, high-fat foods while rejecting beneficial foods like fruits and vegetables. Coupled with insufficient physical exercise, this leads to malnutrition.
"If essential micronutrients are chronically insufficient or imbalanced, the body may not feel hungry, but health is silently compromised. This hidden hunger, caused by incomplete nutrient intake, increases the risk of chronic diseases such as cancer, diabetes, and cardiovascular diseases," said Ding Gangqiang, Director of the National Institute for Nutrition and Health at the Chinese Center for Disease Control and Prevention.
How should obese people eat? Lu Tong, a dietitian at Beijing Tongren Hospital, proposes a "traffic light principle": refuse red-light foods, be cautious with yellow-light foods, and embrace green-light foods to gradually adjust the quantity and structure of your diet and return to health.
Refuse red-light foods. These mainly include foods rich in animal fats, foods with excessively high cholesterol, and foods cooked with excessive oil. This primarily includes greasy fried and pan-fried foods, such as french fries and fried cakes, as well as foods made with coconut oil, palm oil, and hydrogenated cream, such as fried potato chips, instant noodles, and cream cakes. Foods with excessively high cholesterol mainly include animal offal, crab roe, and fish and shrimp roe.
Be cautious with yellow-light foods. Yellow-light foods serve as a reminder that when choosing nutritious and delicious "yellow" foods, you must not over-consume them. This includes oil-rich seeds like peanuts and cashews, of which a small handful, about 20 grams—the size of your palm—is appropriate to eat daily. Plant-based cooking oils should also be used in moderation, with a daily intake of 25-30 grams per person being suitable.
Embrace green-light foods. When you see green-light foods, you can safely "go ahead." Lu Tong says these foods are mainly those rich in water-soluble dietary fiber, such as oats and barley, and fruits rich in pectin, which can increase the excretion of cholesterol in the body and lower serum cholesterol levels. Also included are seaweed and certain algae rich in iodine, and green leafy vegetables rich in magnesium. Furthermore, mushrooms and wood ear fungus, which are rich in phytochemicals, and onions and garlic, which contain sulfur compounds, are all good choices.
Experts remind us that food diversity is key to comprehensive nutrition, and a balanced diet is the foundation of health. We should eat more foods that are steamed, boiled, or dressed with light sauces. Meat should not be the main dish, and fruits and vegetables are essential.