Tips for healthy eating

 

 

Health Food

Healthy nutrition is known as a group of foods that meet the body's needs for important nutrients. Products such as protein, carbohydrates, fats, water, vitamins and minerals; To maintain health, sense of well-being and energy, exercise while maintaining ideal weight is an excellent way to help the body stay strong and healthy, and a diet that lacks nutrients can lead to many different health problems, such as fatigue, lack of energy in the body, growth and development, in addition to serious problems in the function of the body's vital organs.

Healthy Nutrition Tips

Below are some tips and recommendations on how to eat properly:

Drink enough water:

Several studies have shown that drinking water can help the body to lose and regulate weight, while drinking water increases the amount of calories burned daily, and other studies show that drinking water before meals can reduce appetite, and the amount of calories consumed during meals in adults and the elderly, so drinking water instead of other drinks can significantly reduce the amount of sugar and calories consumed.
Eat a whole fruit instead of drinking its juice:
How fruits contain water, fiber, vitamins and antioxidants, while fruit juices may lack fiber, which dramatically increases blood sugar levels, and many processed fruit juices add large amounts of sugar, and it should be noted that studies Eating fruit was associated with lower risk of many

diseases such as: cancer, heart disease and diabetes. 

Choose healthy oils:

Highly processed vegetable oils are bad for health. Such as: soybean oil, cotton oil, sunflower oil and canola oil. All these oils are processed at high temperatures, and these oils are rich in omega-6 fatty acid, and poor in omega-3 fatty acid, and the ratio between these two acids is associated with many chronic diseases. Such as heart disease, cancer, osteoporosis, and autoimmune diseases, so it is recommended that you choose healthy oils. Examples: olive oil, avocado oil and coconut oil.

Eat wheat bread instead of white bread: 

Eating whole grains is a good option for the body; so is wheat bread. Rich in fiber, vitamins, minerals and phytochemicals, these pills help to prolong human life and help regulate weight. Reduces the risk of type 2 diabetes, heart disease, stroke and cancer.
Limit or reduce sugar consumption:
Sugar consumption should be less than 10% of the total calorie intake, and reducing to 5% of the total calorie intake has additional health benefits as well as helping to limit the consumption of soft drinks and sweets; for example: chocolate, cake and others to reduce sugar consumption.

Reducing salt consumption:

This can help reduce the risk of high blood pressure, as well as reduce the risk of heart disease and stroke in adults. It is worth noting that there are some methods that can help reduce salt intake during cooking; limit the addition of too much salt or seasonings with high sodium content. As a soy and fish sauce.

Eat foods rich in calcium and iron:

Since calcium is important for health, especially for the bone health of babies, women and girls, iron is also an important element for the transport of oxygen and its transport to the rest of the body, especially for women, girls, people who follow a vegetarian diet, and athletes. This is necessary to reduce the risk of anaemia.

Stay away from processed foods:

Preferably prepare food and snacks using ingredients that are low in sodium, sugar and saturated fats, and choose healthy food when eating out.

Food groups

While keeping to a balanced diet means choosing from all five major food groups in appropriate quantities, including the following:
Whole grains:

Examples include: wholemeal bread, pasta and cereals. As bran and seeds.

Fruits and vegetables:

fruits and vegetables are a rich source of vitamins, minerals and fiber, and the choice of different colors can help increase the amount of nutrients consumed, and the American Heart Association recommends daily eating eight or more servings of the total number of fruits and vegetables. This is equivalent to about four and a half cups a day for the average person who consumes about 2,000 calories, and studies show that eating good quantities of fruits and vegetables can help protect against heart disease, type 2 diabetes and cancer.

Proteins:

This element is important for tissue repair, and many protein-rich foods contain large amounts of minerals such as iron, magnesium and zinc, and it is worth noting that protein-rich sources include; meat, fish and eggs, but appropriate sources for vegetarians include: beans, nuts and soybeans.
Dairy products:
Dairy products are good sources of calcium. This promotes healthy bones and teeth, and it is recommended to eat low-fat milk, yogurt and cheese.

Fats:

Because fats provide the body with energy and are important for the health of the brain, skin, and hair, as well as for the absorption of certain vitamins, on the other hand, increased consumption of saturated fats can increase the risk of heart disease, and these fats are contained in fried food, fatty meat, and cream. Eat unsaturated fats; Fatty fish and avocado; this helps reduce harmful cholesterol (GNP) levels, and it should be noted that the World Health Organization recommends that healthy fats account for less than 30% of total daily calorie intake.

Sugar:

While consumption of large amounts of sugar can lead to weight gain, heart disorders, in addition to blood sugar imbalance, and other health problems, and it should be noted that sugar is naturally present in some foods; as fruit, or it can be added as a sweetener, the American Heart Association recommends limiting the addition of sugar for women to six teaspoons a day or less, and nine teaspoons a day for men.