One of the ails of the 21st Century is Obesity. At the 70th World Health Assembly Dr.Margaret Chan declared Obesity a number one problem for health organizations. For the first time ever, non communicable diseases are the leading cause of death. 

These are diseases like Cancer, Diabetes, Heart Attack, Asthma, and Stroke. Which are 100% preventable.

Based on scientific evidence the following list are 10 methods to guard against Obesity.  

#1 Eat according to activity level.

#2 Eat a diet high in Fiber. 14 grams of Fiber for every 1000 calories ▪ Almond, Apples, Avocado,  Artichoke, Beans, Blackberries, Bran, Brown Rice, Dates, Dried Apricots, Kale, Lentils, Pears, Plum, Potaotes, Spinach, Quinoa, Wheat Pasta

#3 No more than 4oz of Juice a day

#4 Limit Sodium 

#5 Eat Plenty of Fruits, Vegetables, and Grains

#6 Be active. Do 1hr a day of moderate-vigourous activity

#7 Eat 1oz of Nuts a day ▪ Brazil Nut, Cashew, Hazelnut, Walnut

#8 Eat 2-3 Servings of Fish a week

#9 Take Niacin and Omega Fatty Acid Supplements.

#10 Include more Plant Sterols in the Diet ▪ Corn/Hemp/Olive/Soybean Oil, Margarine, Raw Coriander, Avocado, Almonds, Broccoli, Hazelnuts, Pistachio.