Healthy food is food rich in abundance in nutrients necessary to strengthen the immune system and build the body, and this leads to the prevention of various diseases. Experts agreed that it is necessary to eat healthy, balanced eating that is moderate in amounts and different in types, and that does not contain many calories or high in fat. It is the food that supplies the entire body with the energy needed to carry out daily activities.
Also, in the recent period, therapeutic nutrition has become popular for treating many diseases by eating certain foods. Therefore, healthy eating has become of great importance in our daily life.
Here are some tips to help you benefit from healthy eating while enjoying it.
1- Eat foods rich in nutrients
People need more than 40 different nutrients to ensure good health, and there is no single type of food that can provide all of these elements together. You should make sure that the daily diet includes bread, wholegrain products, fruits and vegetables, dairy products, meat and poultry products, fish and other sources of protein.
Also, the amount of food to be eaten during the day depends on how many calories the body needs.
2- Eat whole grains, vegetables and fruits in abundance
You should eat brown bread, rice, saral, and whole grain products. In addition to eating 2-4 fruits and 3-5 fruits of vegetables during the day.
3- Maintaining the appropriate weight
The ideal weight depends on many factors, including gender (male or female), height, age and some genetic factors.
And an increase in weight helps to increase the incidence of high blood pressure, heart disease, stroke, diabetes, some types of cancer and other diseases. Excessive thinness also increases the chances of developing osteoporosis and irregular menstruation in women.
Therefore, when losing weight and then gaining weight continuously, it is necessary to seek the help of a nutritionist to regulate some eating habits and control the weight. Also, regular exercise helps maintain the right weight.
4- Eat moderate amounts of food
When eating moderate amounts of food, it is easy to eat favorite foods while maintaining a healthy body.
For example: It is recommended to eat a piece of meat 95 g per day, with eating an average fruit of about 125 g, with a cup of pasta about 250 g.
5- Regularly eating meals
Neglecting one of the basic meals may lead to a feeling of excessive hunger, which causes you to eat large amounts of food. When you feel hungry, neglect good nutrition methods completely.
It is also advised to eat light meals from time to time to overcome the feeling of hunger, and thus not to eat large amounts of food. But take care not to eat large quantities of food during the snack so that it does not turn into a basic meal.
6- Limiting the intake of certain foods, not abstaining from them
If some of your favorite meals are high in fats, salts, or sugars, the main requirement for eating those foods is balance and moderation.
During the diet, the essential elements of these substances can be identified, and also replaced if necessary.
Full-fat dairy products can be substituted for low-fat ones, with high-fat meats replaced with lean ones. If fried chicken is one of your favorite meals, you can eat it less or substitute it in other healthy ways.
7- Balance in choosing the types of meals
When eating some high-fat foods, another type of fat-free food must be eaten to offset the total amount of fat intake.
Also, when not eating a certain type of food or nutrients during a certain day, it must be consumed during the next day to compensate for the loss. Food choices for several days in a row should be balanced and varied to maintain health.
8- Understanding the standards of a healthy diet
To improve eating habits, be aware of the error involved. Therefore, all the foods eaten during the day can be written for a period of three days, and then examined well. For example: Are you adding a lot of butter or cream to your food, and instead you can replace it with alternatives that contain less fat. Also, do you eat the necessary quantities of fruits and vegetables to obtain the necessary nutrients.
9- Gradual changes
Changing your diet cannot happen suddenly. Also, rapid change can prevent you from achieving the desired results. Some deficiencies in the diet can begin to be addressed in moderation, and in a way that can save you access to a proper diet and healthy eating habits that you follow on an ongoing basis.
For example: if skim milk is not acceptable, you can try low-fat milk. So you are accustomed to skim milk.
10- There is no good food and bad food
Food itself is not bad or good but food choices and eating style are what make it bad or good. The amounts of food eaten are also the measure. You can eat favorite foods such as fried foods or sweets, but in moderation.