Obesity and malnutrition co-exist within communities in Pakistan because most people do not understand the role of calories and the role of macronutrients in the body. The Global Nutrition Report (2023) shows, undernutrition and obesity are both on the increase in the South Asian region, and Pakistan has one of the highest rates of diet-related diseases.
The World Health Organization (WHO) recommends that adult men have an average daily energy requirement of 2,000 to 2,500 kcal/day and adult women need an average of 1,800 to 2,200 kcal/day, depending upon age, gender, activity level, and physiological state (e.g., pregnant). In case of children, the needs greatly depend on age, but fall within the limits of 1,000 kcal/day (2-3 years) and above 2,200 kcal/day (14-18 years).
It is not simply the number, the sources of calories also matters.
Carbohydrates contain 4 kcal/g, and they should comprise 45 65% of the daily amount
Proteins provide 4 kcal/g, and they should be 10-35 percent
Fats provide 9 kcal/g and ought to remain between 20-30percent, with an emphasis on unsaturated fats
The Pakistan Nutrition and Dietetic Society (PNDS, 2024) notes that the Pakistani diet is usually disproportionate in favor of carbohydrates (white rice, roti, sugary foods) and deficient in protein and healthy fats, which can cause an energy, growth, and immunity imbalance.
The notion that some foods, such as green tea, chili, or lemon,have the property of burning calories is much overrated. Although certain foods can have a small effect by stimulating thermogenesis (energy expenditure), no single food can have a large effect on increasing metabolism. A review published in the American Journal of Clinical Nutrition (2022) states that the thermogenic effect of food contributes to 10 percent of daily energy expenditure.
Dr. Maryam Hameeda, 31, a lecturer at the University of Health Economics, Lahore, said: “Some food enhances metabolism, but physical activity is the most important thing for calorie burn.”
The main worry is the increase in the consumption of so-called empty calories, which are foods with large amounts of sugar and fat, and few nutrients. These include:
Biscuits, sweets, and bakery products
Soft drinks and packed juices
Fried food such as chips
According to the definition presented by the Harvard School of Public Health, empty calories represent one of the key factors of childhood obesity. Meanwhile, home-cooked meals are more dense in nutrients per calorie, include vegetables, lentils, and dairy.
It is also important to control the portion: one serving of nihari or biryani can contain 700 to 900 kcal, which is more than 1/3 of the daily requirement in a single sitting.
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