Food groups
The study of food has become an important study because human health, after study, shows that the food we eat is divided into five main groups, which are needed by the body to grow and perform different operations. These groups must be available in specific percentages in the foods we eat. His need for them, these groups are:
Cereals
The grains contain carbohydrates, minerals and vitamins, and play a key role in supplying the body with energy. It is recommended to take the pills with the seeds that have not been treated, because they have kept all the nutrients in them. The adult needs 6 to 11 servings per day of grain .
Fruits and vegetables
Fruits and vegetables provide nutrients such as vitamins A and C, potassium, folic acid, magnesium, iron and fiber. Dark green, bright orange and red vegetables contain the most nutrients, but it is best to contain a variety of vegetables To ensure access to various nutrients more, and advised to take 2 to 4 servings per day of fruits, and 3 to 4 servings of vegetables, and because of the low proportion of sugars in vegetables can be taken in large quantities.
Dairy products
The milk contains calcium, protein, riboflavin, vitamin A and vitamin D, so you should eat foods that belong to the dairy category such as yogurt, milk, cheese and their derivatives, but you should try to choose low fat and fat, and advised to take 2 to 3 servings of them daily.
Protein
The adult human body needs 2 to 3 servings per day of protein. Protein is available in meat, poultry, fish, eggs, beans and nuts, but fat-free meat and skin removal from poultry should be selected to reduce saturated fat.
Fat, oils and sweets
This group includes fats, sugars, artificial sweeteners, natural and other hydrogenated oils, and it is recommended to reduce this group.
The best healthy food
Healthy food depends on the availability of the above mentioned food groups throughout the day. The body needs specific quantities, and there are some elements that can not be stored by the body until the need for it. The body must be supplied constantly, focusing on vegetables and fruits mainly for their great benefit and low calories. Which makes the person who eat them feel full with the lack of calories that enter the body, and this protects him from the problem of accumulation of fat and weight gain, and each person must equate what his body needs with age, the adult differs from the quotas needed by the child of five years And so on.
Some healthy foods
- Nuts such as almonds containing large amounts of iron, magnesium, calcium and vitamin E, contains fibers that help the digestive system in its work, and benefits the heart due to its contain unsaturated fatty acids.
- Marine products such as fish, especially sardines and tuna, are rich in unsaturated fatty acids.
- Meat and poultry but you should choose red meat free of fat.