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Healthy food to eat

 

Healthy food to eat
Firstly: what is healthy food?
Healthy food Healthy eating is defined as eating a variety of foods that provide the nutrients the body needs to be healthy, comfortable, and energized; These nutrients include proteins, carbohydrates, fats,  water, vitamins, and minerals. Eating a variety of foods from the five main food groups helps supply the body with different nutrients, and adds flavors and textures to foods. Many of the foods in a typical diet are not part of the five main groups, and are usually referred to as junk foods, which should not be included as much in a healthy diet, even though fats and oils contain high calories; They are necessary, but in small quantities. It should also be noted that good health is not just about a healthy diet; It is about making lifestyle changes, where it is recommended to combine healthy eating options with regular exercise.
seconendly: Elements of healthy food as stated above:
a balanced diet includes foods consisting of all major food groups in the appropriate amounts.
These groups include:
1-Vegetables and fruits: Eating vegetables and fruits daily helps reduce the risk of multiple diseases and helps ensure that the body receives sufficient dietary fiber. Eat  fruits and vegetables as snacks is very important . Eating fresh fruits and vegetables in season. The variety of fruits and vegetables.
2- Whole grains: products are manufactured from seed and bran, whereas refined grains contain only part of the grains, and whole grains are a rich source of food fiber, vitamins B, and some minerals The grain loses many of its health properties when it is refined. Examples of whole grains include whole grain bread, whole grain pasta, oatmeal, and maize grain, ensuring that whole grains read Whole or Whole grain as the first component on the package under Nutrition Information.
3- Protein: A variety of high-nutrient proteins is recommended; Low-fat meat and poultry; protein can also be obtained from eggs, seafood, beans, peas, nuts, seeds, and soy products.
4-Dairy Products: Dairy products are a source rich in proteins, vitamins and calcium essential for bone health, and low-fat, low-fat milk is less fat than whole milk; It provides the same amount of protein, vitamins and calcium. Alternatives to vegetable milk include soy milk and milk made of nuts, advisable choice of non-sweetened, calcium-enriched varieties, and may contain some dairy products; For example, cheese and yogurt have a lot of sugar and  fat, especially saturated fat, so food labels should always be checked. 

5- Fats: Foods in this group have high calories and low nutritional values and are therefore recommended against eating too much Sources of fats are butter, margarine, cooking oil, and salad sauces.
Importance of healthy food:
A balanced diet helps provide the nutrients needed for the body to function, and a lack of a balanced diet makes the body more susceptible to disease, infection, fatigue, and low functioning. In addition; Healthy diet can help reduce the risk of certain serious diseases A healthy diet can accelerate disease recovery, reduce the risk of obesity and overweight, and promote weight loss.
Thirdly: Healthier Diet Tips

There  are a lot of  tips we should follow them such as 

1- Eating an appropriate amount of calories according to a person’s activity level is considered to balance the amount of energy they consume with that used by the key to a healthy diet. Eating a wide range of foods should ensure that the body gets all the nutrients it needs. Some tips to help a healthy diet include:
2- Healthy fats: It is advisable to select healthy fats, limit foods that contain high amounts of saturated fats, and avoid foods that contain trans-fats; Examples of healthy fat sources are vegetable oils, nuts, and fish. Reducing Calories Ingested: More calories for daily life and physical activities can result in weight gain, while less calories can result in weight loss.
3- Healthy snacks: Healthy snacks can help reduce hunger and prevent overeating, and low added sugar and salt snacks are recommended; Including: small carrots, fresh fruits, and little or no-fat yogurt instead of eating chips, cakes, and biscuits. Eat roasted or roasted foods: For example, a salad covered with roast chicken could be eaten instead of fried chicken.
4- Eating roasted or grilled foods: For example, a salad covered with grilled chicken may be eaten instead of fried chicken.
5-Reduce foods and beverages with high sugar and salt content: Avoid snacks with high salt and added sugars, and avoid sugary carbonated beverages.
6- Maintenance of body humidity: Water is essential nutrients, so drinking small amounts of water and liquids continuously throughout the day is recommended, and beverages containing sugar and salt should be limited.
7- Beginning to eat vegetables: Beginning to eat vegetables helps to eat less than the other meal, resulting in lower and healthier calories and weight loss.
8- Drinking black coffee: Many commercial coffee varieties have many additives, which may negate all of the health benefits of coffee, adding more calories and sugars, and therefore using black coffee instead.
9- Eat whole fruits instead of drinking their juices: they are a rich source of water, dietary fibres, vitamins and antioxidants, as they contain various fibres and plant compounds; The sugars are digested very slowly and do not cause high blood sugar levels; This is not the case with fruit juices, as many fruit juices are not made from true fruit, but are made from juice and sugar concentrates, and lack dietary fiber, leading to high blood sugar.
10- regurally exercise: moderate physical activity is recommended; Including: walking, cycling, swimming or using aerobic machines for 30-60 minutes per day, minimum five times per week.

  11- Getting enough sleep: Failure to get enough sleep may result in increased appetite2, resulting in increased calorie consumption and weight gain.

Although most foods contain a variety of nutrients, no single food can contain all nutrients, so nutritionists and public health experts advise that eating different food items should not be limited to just one type.

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