Healthy eating simply means eating foods rich in nutrients in the right amounts of all food groups, and healthy eating should not be taken for weight loss only and regimens as some people think, but healthy eating is a lifestyle, eating healthy foods and exercising Sports will reduce the risk of disease, and reach and maintain the ideal weight you wish.
Healthy eating that is recommended for the individual is the one that provides the body with nutrients, the energy it needs, keeps it healthy, and makes it feel better. Carbohydrates, proteins, fats, vitamins, minerals, and water are simply the healthy eating we should seek for better health.
Healthy eating plan: what to eat?
Healthy Eating Ingredients Healthy food consists of different foods from the five major food groups and in appropriate quantities and includes these five essential ingredients
1- fruits and vegetables
Fruits and vegetables are rich sources of fiber, minerals, and vitamins, and vegetables and fruits of different colors provide the body with different nutrients. The American Heart Association recommends consuming 8 or more servings of fruits and vegetables daily, equivalent to 4.5 cups per day for the average person who consumes about 2000 Calories, and juices are part of this food group, but eating fruits and vegetables whole grains better, so that the fiber is not lost, and the tests proved that eating fruits and vegetables can protect the person from heart disease and type II diabetes, To add to the cancer.
2- Protein
Protein is an essential element of tissue repair in the body. a lot of protein-rich foods contain high levels of minerals like iron, magnesium, and zinc. Protein sources are meat, fish, eggs, beans, nuts, and soybeans. The only animal, but there are plant sources rich in protein.
3- Fats
Fat is an important component of brain health and energy supply, as well as its role in the absorption of certain vitamins, and is important for skin, hair, and health of joints. Saturated fats are found in fatty meats and fried foods. The fact that eating too many foods containing Saturated fats lead to heart disease, while unsaturated fats help reduce blood cholesterol, and foods high in unsaturated fats: avocados and oily fish. The World Health Organization recommends that healthy fats do not make up more than 30 percent of the total price Thermal T.
4- Dairy products
It is recommended that the person's diet contains calcium for its importance in building bones and teeth. Dairy products are rich sources, such as cheese, milk, and milk.
5- Sugars
Sugars are naturally found in some foods, such as fruits, or can be added as sweeteners. A lot of sugar can lead to weight gain, heart problems, blood sugar imbalance, and other diseases. The American Heart Association recommends reducing sugar added to 6 teaspoons Daily or less for women, and 9 teaspoons per day for men.
-Whole grains: such as bread, pasta, and grains so these seeds include seeds
a healthy eating plan: how to Create a Healthy Eating Plan
Healthy eating groups
- Energy Foods
It is responsible for giving the body the energy it needs to perform its various vital activities. Its main sources are sugars, tubers, animal and vegetable fats, and grains of various kinds.
Building Food
It is useful in the growth of the body and regeneration of its cells, and the most important sources; proteins in animal form and plant.
Prevention food
there are foods contain competent to resist diseases this may be exposed to the body the famous important as vegetables and fruits, various types of natural juices.
you should know and Learn healthy eating habits
- First, choose the quality of food
It is necessary to choose healthy eating away from the additives that we put either to increase the number of calories or improve its taste whenever it is very harmful to the human and that means the return to nature, ie, the purchase of all that is closer to the raw material, for example, the purchase of rice is desirable to choose the type that did not spread which did not The process of bleaching and when buying flour is preferable to flour, which is sugar and sugar preferred before the last manufacturing (brown sugar), as it was not exposed to the refining process because the process of refining lose the product many of its useful properties
Second Dates for eating healthy food
The food in our society is a social purpose. Unfortunately, we tend to eat because of our emotions more than we eat because we are hungry. In fact, determining an organized diet program allows moderate amounts of food at regular times to help regulate the food we eat. The more you feel full, the less likely you are to eat fast food. Appropriate.
As well as the realization that eating again after a few hours helps to avoid eating too much at once, you have to have a dialogue with yourself
healthy eating plan Rules You Should Always Follow
Tips for Healthy Eating For better health and healthy eating, follow these tips
1- Minimize drinking and eating foods and beverages that contain high calories.
It is advisable to take sugars from natural sources such as fruits, and dairy products contain lactose and a form of sugar, and recommends the replacement of cakes and cookies with fruit and reduce the sugar added to beverages As much as possible, and reduce the consumption of spices and soft drinks.
2- The replacement of animal fats high in saturated fat in the diet of unsaturated fats in oily fish and nuts, as these fats are healthier if taken moderately, and to reduce the number of unhealthy fats in the diet is recommended to choose low-fat meat, And chicken without skin, roast or broil meat instead of fried, and it is must for us that we use vegetable oils instead of animal fats.
3- Reading food labels that contain information about food, comparing food products and choosing a healthy product. These labels contain the food factsheets and the nutritional value of the product, and by reading it, the person can improve his choices.
4- It is recommended to eat healthy eating of different varieties, by selecting healthy eating from the main food groups, Fresh foods guarantee the person optimum nutritional value with the least amount of additives, which are sources of nutritional value, minerals, and vitamins. The processed foods are poor in nutritional value, energy-rich and unhealthy additives such as fats, sugar, preservatives, and pigments, To process processing and manufacturing that would destroy the nutritional value of the food
5- Eat foods that contain calcium and vitamin D where calcium is a very important food element to maintain the health of the skeleton, and vitamin D is an important vitamin absorption of calcium, and the sources of calcium are dairy products, soybeans, green cabbage, white cloves, Food does not provide enough vitamin D for the body, so longer sunlight is necessary to help the body synthesize vitamin D, and it is important to expose the skin to the sun every day to help maintain calcium levels and vitamin D
6- Minimize sodium by reducing the salts that increase blood pressure due to its role in the retention of fluids in the body, increase potassium, which reflects the harmful effects of salts on the body to take potassium as a food meal, and to limit sodium intake, it is recommended to reduce the intake of processed foods, which are usually added to the salts during the manufacturing process. To add a taste to the food it is recommended to replace the salt with herbs, And a few salt spices like yellow mustard
7- it is not correct to delay the breakfast until before noon, for the need of the body through food to vitality and activity, and what can be human to do its work, and it is not appropriate to delay dinner to bedtime, why This has negative effects related to obesity
8- Monitor your weight regularly, so as to avoid weight gain, heart disease, and other diseases, and monitor the number of calories consumed daily.
9- Use healthy alternatives to some harmful foods and foods, such as fruit rather than sugar. Do not change the diet suddenly, but it should be gradual. Exercising will help you get a double benefit with a healthy diet.
don't forget that there is damage to the lack of commitment to healthy food weakness of the immune system in humans; because of the lack of some nutrients. Some diseases caused by a lack of nutrients such as osteoporosis due to a lack of potassium and calcium. The lack of mental absorption, and the slow conservation and study, especially for school students in the basic stage, and some schools alerted to this area, it was to provide students in the morning with healthy food supported by the necessary nutrients.
finally, Healthy eating contributes to the prevention of malnutrition in all its forms and the prevention of a range of chronic diseases. However, the precise composition of healthy eating or the diet according to individual needs, such as age, sex, physical activity, lifestyle, Locally available foods, and food and cultural habits, but as the basic principles of healthy eating, they are the same for everyone.
