What is a healthy diet?
A healthy diet is a diet that contains the necessary nutrients for the body to function properly. To have proper nutrition, you should get most of your daily calories from the following foods:
What is a calorie?
The amount of calories in a food means the amount of energy stored in it. Your body uses calories to walk, think, breathe, and do other things. Everyone needs about 2000 calories a day to maintain their weight.
Of course, the exact amount of calories needed by everyone depends on age, gender and physical activity. Usually, men need more calories than women, and those who exercise need more calories than others.
The amount of calories consumed is very important. You should minimize the consumption of “no-calorie” substances or substances that have little nutritional value (such as sugars and solid fats).
Why is it important to have a proper diet?
Organs and tissues of the body need proper nutrition to work properly. Otherwise, the body becomes more susceptible to disease, infection, fatigue and poor performance. Children who are malnourished and have an unhealthy diet have developmental problems and poor academic performance. Other effects of unhealthy diet include diabetes, obesity, heart diseases and cancer.
Why is it important to have a healthy diet?
How to have a healthy diet
The core of a proper diet consists of ingredients that are low in sugar and fat, but rich in vitamins, minerals and other nutrients. The following food groups are essential parts of a healthy diet.
Be sure to read: properties of vitamins and minerals; From vitamin A to zinc
Besides having many benefits for the body, fruits are also delicious snacks. Try to always eat seasonal fruits; Because they are fresh and more useful.
Vegetables are the main source of vitamins and minerals. In general, we can say that vegetables that have dark leaves (such as spinach, kale, green beans, broccoli, collard greens, and beetroot) are more nutritious and you can use them in every meal.
Vegetables – healthy diet
Today, white flour is used more than any other cereal products. Unfortunately, refined white flour does not have much nutritional value, because during the refining process, the skin of the seeds is removed; And while this part has the most nutritional value. Therefore, it is better to use whole grains instead of white flour.
Meat and beans are the main source of protein. Protein is an essential substance for brain and muscle growth. Low-fat meats such as chicken and fish are good options for getting protein. To reduce the amount of fat and cholesterol in the meat, you can remove the skin and fat. The health and nutrition of animals affects the health of their meat, so try to consume meat from grass-fed animals that you are sure of the health of their nutrition.
Other sources of protein include fiber, lentils, beans, peas, almonds, sunflower seeds, and walnuts. Soy-based products are both good sources of protein and healthy alternatives to meat.
Protein – healthy diet
Dairy products contain calcium, vitamin D and other vital nutrients. Of course, these products also contain a lot of fat. Therefore, it is better to use small pieces of high-fat cheese, yogurt and low-fat or fat-free milk. Products containing plant-based milk, such as those made from soybeans, flaxseeds, and almonds, are also excellent alternatives to cow’s milk products.
Be sure to read: How to reduce stress by eating healthy?
Oil should be consumed in small amounts and it is better to have little fat and sugar. You can use substitutes like olive oil instead of fatty vegetable oils. It is better to eat fried foods less because they have no nutritional value and are among “empty calorie” foods.
Oil – healthy diet
The things mentioned above should be included in the diet. But in order to have a healthy diet and a balanced and appropriate weight, in addition to these substances, you should minimize the consumption of other special substances. These include alcohol, refined grains, solid fats, saturated fats, trans fats, salt, and sugar.
The last point is that it is better to discuss your questions regarding diet changes or weight changes with a nutritionist.