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Eat a varied healthy food
Eating a varied healthy food is one of the most important things that a person must do in order to provide adequate nutrition for his body , so it is recommended to eat foods from all food groups daily, which include fruits, vegetables, lean meats, fish, grains, and dairy products, as it should. Choose a variety of foods from the same food group as well; Because each type provides different types of nutrients. [1]
Portion management
People who differ in age, gender, and activity level need different amounts of food , but there are many people who consume more energy than they use, so researchers believe that there is a close relationship between the amount of food portions and obesity, so attention should be paid to portions The person's recommended food, the amount of calories in the ration, and the amount of food to eat. [2]
Eat fresh food and avoid processed food
Fresh foods provide the body with the necessary nutrients.Fresh fruits, for example, are a good source of vitamins and minerals, and processed foods provide energy for the body, and provide it with added fats and sugars, and contain dyes and preservatives, and the process of processing foods works to destroy the nutrients in them. Some processed foods have little nutritional value, so eating them in large quantities can increase the risk of heart disease and diabetes. [2]
Reducing sodium and increasing potassium
The sodium in salt is directly related to high blood pressure, because it increases water retention, as for potassium counteracts the harmful effects of salt, and it can be found in bananas, tuna and others, but eating too much potassium may lead to an irregular heartbeat, so it is not recommended to take supplements Potassium, and limiting the intake of processed foods helps to reduce the amounts of sodium consumed, as salt is added during the treatment process, and salt can be replaced with herbs, such as basil, rosemary, thyme, garlic, and paprika, to add flavor instead of salt, or a few spices can be added. Salt, like yellow mustard. [2]
Recommended amount of foods
The amount of calories needed for a person varies according to age, activity level, and whether he intends to lose or gain weight, so he should determine the amount of calories needed for him, and then plan meals accordingly, and the recommended amounts of healthy food can be summed up in general. , As follows: [3]
- Vegetables: eat five daily servings of vegetables , fresh or canned, or dried, or frozen, and examples of them a cup of leafy vegetables, or half a cup of vegetables , chopped, or half a cup of beans, or peas cooked, or a quarter cup of vegetable juice Natural.
- Fruits: It includes 4 servings of fresh, canned, dried, and frozen fruits daily, and examples include a medium fruit, half a cup of sliced fruit, a quarter cup of natural fruit juice, or a quarter cup of dried fruits.
- Legumes: You should eat 6 servings of legumes per day, so that almost half of the amount includes whole grains, which are rich in fiber, as a slice of bread, or the price of a cup of pasta or uncooked rice, or half a cup of pasta or cooked rice, or half a cup of corn Grilled.
- Dairy: It is recommended to eat 3 servings of low-fat and fat-free dairy daily, so that you can have a cup of milk, a cup of yogurt, or 42 grams of cheese.
- Poultry, meats, and eggs: 8-9 servings of poultry, meat, and eggs, skinned weekly, should be eaten, including 85 grams of meat, cooked poultry, or an egg.
- Fish: It is preferable to eat 2-3 servings of fish and other seafood, especially oily fish that provide omega-3 fatty acids per week, and 85 grams of fish can be eaten, or any type of cooked seafood.
- Nuts, seeds, beans and legumes: It is recommended to eat 5 servings of nuts per week, such as eating a tablespoon of peanut butter, two tablespoons of nuts or seeds, or a quarter cup of beans, or cooked peas.
- Fats and oils: It is preferable to eat 3 servings of fats and unsaturated oils daily, such as eating a tablespoon of vegetable oil or a tablespoon of low-fat mayonnaise.
References
- ↑ "Food variety and a healthy diet" , www.betterhealth.vic.gov.au , Retrieved 9-3-2018. Edited.
- ^ A b T , Adam Felman (9-5-2017), "How To Can Make The Change the I of a Healthful Diet To?" , Www.medicalnewstoday.com The , Retrieved 9-3-2018. Edited.
- ↑ "Suggested Servings from Each Food Group" , www.healthyforgood.heart.org , 11-1-2017, Retrieved 9-3-2018. Edited.
