Health Nutrition
Healthy food means eating foods rich in nutrients in the right amounts of all food groups, and healthy food should not be taken for weight loss alone, but as a lifestyle.
Eating healthy foods and exercising will reduce the risk of disease, And reach and maintain the ideal weight.
The foods that an individual is recommended to eat will provide him with food, the energy he needs, keep him healthy, make him feel better, and include carbohydrates, proteins, fats, vitamins, minerals, and water.
The amount of calories an individual needs daily
Each person needs different calories from other people.
Generally, these calories vary depending on the age, gender, weight, and physical activity of the person. Calories vary even when two people match age, weight, and gender. Body for another.
If a person wants to lose a few kilograms of weight, reducing the equivalent of 500 calories of daily intake leads to the loss of half a kilogram of weight within a week.
Researchers believe that the process of losing weight is a slow process and needs patience, so it is advisable to work with a nutritionist to find the appropriate food plan To lose weight or increase it.
Healthy Food Ingredients
Healthy food consists of different foods from the five main food groups in appropriate quantities, including the following:
Whole grains: such as bread, pasta, and grains so that these seeds include seeds and bran.
Fruits and vegetables: Fruits and vegetables are rich sources of fiber, minerals and vitamins.
Eating fruits and vegetables in different colors provides 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 2,000 calories, and the juices are part of this food group, but eating the whole fruit and vegetables, so better not to lose the fiber that contains them, and proved that eating fruits and vegetables can protect the person from heart disease and diabetes Type II, in addition to cancer.
Healthy food means eating foods rich in nutrients in the right amounts of all food groups, and healthy food should not be taken for weight loss alone, but as a lifestyle. Eating healthy foods and exercising will reduce the risk of disease, And reach and maintain the ideal weight.
The foods that an individual is recommended to eat will provide him with food, the energy he needs, keep him healthy, make him feel better, and include carbohydrates, proteins, fats, vitamins, minerals, and water.
The amount of calories an individual needs daily
Each person needs different calories from other people. Generally, these calories vary depending on the age, gender, weight, and physical activity of the person. Calories vary even when two people match age, weight, and gender. Body for another.
If a person wants to lose a few kilograms of weight, reducing the equivalent of 500 calories of daily intake leads to the loss of half a kilogram of weight within a week. Researchers believe that the process of losing weight is a slow process and needs patience, so it is advisable to work with a nutritionist to find the appropriate food plan To lose weight or increase it.
Healthy Food Ingredients
Healthy food consists of different foods from the five main food groups in appropriate quantities, including the following:
Whole grains: such as bread, pasta, and grains so that these seeds include seeds and bran.
Fruits and vegetables: Fruits and vegetables are rich sources of fiber, minerals and vitamins. Eating fruits and vegetables in different colors provides 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 2,000 calories, and the juices are part of this food group, but eating the whole fruit and vegetables, so better not to lose the fiber that contains them, and proved that eating fruits and vegetables can protect the person from heart disease and diabetes Type II, in addition to cancer.
Tips for healthy food
For better health and healthy eating, follow these tips:
It is recommended to eat healthy foods of different varieties by selecting healthy food from the main food groups.
It is recommended to choose fresh foods and avoid processed foods.
Fresh foods guarantee the person optimum nutritional value with the least amount of additives.
They are nutritionally valuable in minerals, vitamins, They are poor in nutritional value, energy-rich and unhealthy supplements such as fats and sugar, preservatives and pigments, as well as processing and manufacturing that destroys the nutritional value of food.
Food manufacturers can lead to an increased chance of a person's risk of heart disease and diabetes.
Eat the amount of food recommended and appropriate for the age of the person and his sex and physical activity.
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.
Minimize drinking and eating foods and beverages that contain high calories.
It is advisable to take sugars from their natural sources such as fruits, as well as dairy products contain lactose and a form of sugar, and recommends the replacement of cakes and cookies with fruit and reduce sugar added to drinks As much as possible, and reduce the consumption of spices and soft drinks.
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 amount of unhealthy fats in the diet is recommended to choose low-fat meat, And chicken without skin, roast or boil meat instead of fried, and it is recommended to use vegetable oils instead of animal fats.
Eat a dish that divides food rations to help the person eat the right amount of each food group in a healthy meal.
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, and is found in bananas, tuna and gourd, but many in the body lead to irregular in the beats Therefore, it is not advisable 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.
Foods that contain calcium and vitamin D and attention to the levels of these two elements, where calcium is a very important food element to maintain the health of the skeleton, and vitamin D vitamin is important to absorb calcium, and the sources of calcium are dairy products, soybeans, green cabbage, It is important to know that dietary sources do not provide enough vitamin D for the body, so sunlight is necessary to help the body synthesize vitamin D, and it is important to expose the skin to sunlight every day to help maintain calcium levels and vitamin D.
Healthy Food Ingredients
Healthy food consists of different foods from the five main food groups in appropriate quantities, including the following:
Whole grains: such as bread, pasta, and grains so that these seeds include seeds and bran.
Fruits and vegetables: Fruits and vegetables are rich sources of fiber, minerals and vitamins. Eating fruits and vegetables in different colors provides 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 2,000 calories, and the juices are part of this food group, but eating the whole fruit and vegetables, so better not to lose the fiber that contains them, and proved that eating fruits and vegetables can protect the person from heart disease and diabetes Type II, in addition to cancer.
Protein: Protein is a key element of tissue repair in the body, and many protein-rich foods also contain high levels of minerals such as iron, magnesium and zinc.
The sources of protein are meat, fish, eggs, beans, nuts and soybeans. Protein is not only animal, but there are plant sources rich in protein.
Dairy: It is recommended that the person's diet on calcium for its importance in the construction of bones and teeth, dairy products are rich sources, such as cheese, milk and milk.
Fat: Fat is an important element of brain health and energy supply in addition to its role in the absorption of some vitamins, and is important for the skin, hair, and health of the joints, saturated fats are found in fatty meat, and fried foods, and should not ignore the fact that the excessive eating of foods that Containing saturated fat leads 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 sum Calories.
Polysaccharides Sugar is found naturally 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. Association) to reduce the sugar added to 6 teaspoons a day or less for women, and 9 teaspoons a day for men.
Tips for healthy food
For better health and healthy eating, follow these tips:
It is recommended to eat healthy foods of different varieties by selecting healthy food from the main food groups. It is recommended to choose fresh foods and avoid processed foods.
Fresh foods guarantee the person optimum nutritional value with the least amount of additives.
They are nutritionally valuable in minerals, vitamins, They are poor in nutritional value, energy-rich and unhealthy supplements such as fats and sugar, preservatives and pigments, as well as processing and manufacturing that destroys the nutritional value of food. Food manufacturers can lead to an increased chance of a person's risk of heart disease and diabetes.
Eat the amount of food recommended and appropriate for the age of the person and his sex and physical activity.
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.
Minimize drinking and eating foods and beverages that contain high calories.
It is advisable to take sugars from their natural sources such as fruits, as well as dairy products contain lactose and a form of sugar, and recommends the replacement of cakes and cookies with fruit and reduce sugar added to drinks As much as possible, and reduce the consumption of spices and soft drinks.
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 amount of unhealthy fats in the diet is recommended to choose low-fat meat, And chicken without skin, roast or boil meat instead of fried, and it is recommended to use vegetable oils instead of animal fats.
Eat a dish that divides food rations to help the person eat the right amount of each food group in a healthy meal.
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, and is found in bananas, tuna and gourd, but many in the body lead to irregular in the beats Therefore, it is not advisable 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.
Foods that contain calcium and vitamin D and attention to the levels of these two elements, where calcium is a very important food element to maintain the health of the skeleton, and vitamin D vitamin is important to absorb calcium, and the sources of calcium are dairy products, soybeans, green cabbage, It is important to know that dietary sources do not provide enough vitamin D for the body, so sunlight is necessary to help the body synthesize vitamin D, and it is important to expose the skin to sunlight every day to help maintain calcium levels and vitamin D.
Tips for healthy food
For better health and healthy eating, follow these tips:
It is recommended to eat healthy foods of different varieties by selecting healthy food from the main food groups. It is recommended to choose fresh foods and avoid processed foods.
Fresh foods guarantee the person optimum nutritional value with the least amount of additives.
They are nutritionally valuable in minerals, vitamins, They are poor in nutritional value, energy-rich and unhealthy supplements such as fats and sugar, preservatives and pigments, as well as processing and manufacturing that destroys the nutritional value of food. Food manufacturers can lead to an increased chance of a person's risk of heart disease and diabetes.
Eat the amount of food recommended and appropriate for the age of the person and his sex and physical activity.
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.
Minimize drinking and eating foods and beverages that contain high calories.
It is advisable to take sugars from their natural sources such as fruits, as well as dairy products contain lactose and a form of sugar, and recommends the replacement of cakes and cookies with fruit and reduce sugar added to drinks As much as possible, and reduce the consumption of spices and soft drinks.
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 amount of unhealthy fats in the diet is recommended to choose low-fat meat, And chicken without skin, roast or boil meat instead of fried, and it is recommended to use vegetable oils instead of animal fats.
Eat a dish that divides food rations to help the person eat the right amount of each food group in a healthy meal.
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, and is found in bananas, tuna and gourd, but many in the body lead to irregular in the beats Therefore, it is not advisable 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.
Foods that contain calcium and vitamin D and attention to the levels of these two elements, where calcium is a very important food element to maintain the health of the skeleton, and vitamin D vitamin is important to absorb calcium, and the sources of calcium are dairy products, soybeans, green cabbage, It is important to know that dietary sources do not provide enough vitamin D for the body, so sunlight is necessary to help the body synthesize vitamin D, and it is important to expose the skin to sunlight every day to help maintain calcium levels and vitamin D.
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