A healthy diet is just a way to distribute our food and calories on daily meals distributed on a daily basis, provided that the diet is balanced and healthy, and is commensurate with our needs of the energy needed to perform our daily activities, essential elements as well as minerals and vitamins, As well as a complementary head element, namely the interest in physical activity through the practice of regular daily exercise commensurate with our overall health situation.
Always remember that a healthy diet requires the enjoyment and will that is the most important part of the sustainability of a healthy diet. The goal is not short-term or long-term to achieve the desired goals and reduce the risk of some serious diseases such as cancer.
Elements of healthy diet proper
- Eating enough healthy carbohydrates such as whole grains is important to get the energy the body needs to perform its various daily activities. It also helps protect against coronary heart disease, some cancers, and diabetes. Healthy carbohydrates, as we mentioned earlier, include whole grains, legumes, fruits and vegetables. The digestion of healthy carbohydrates is slow and this helps to feel full longer and maintain the blood sugar levels and insulin levels remain stable.
- Unhealthy carbohydrates are like eggs, flour, refined sugar, white rice and many others, as the body metabolizes them within a shorter and faster time, leading to higher blood sugar levels.
- Fat is an important part of the body on a daily basis, provided it is healthy and appropriate. It is important for the brain, heart, cells, hair, skin and nails. One of the most important examples of healthy fats is Omega 3 Which reduces the risk of cardiovascular disease, and improves mood.
- Protein is the most important thing the body needs. It provides the body with the energy necessary to perform its daily activities. It is also important in building and growing the body, and its main sources are red meat, which is recommended to be replaced with fish and chicken. Protein can be obtained from plant sources such as beans, nuts and soybeans.
The most important tips to follow for a healthy, balanced and healthy diet
Tips on some practices when preparing and eating
- It should be a slow start with some changes to your eating habits, which means avoiding the rapid change of any healthy diet we follow. One of the most important examples is adding a kind of salad rich in vegetables once a day or replacing butter with olive oil. When cooking.
- Focus on finding some easy-to-eat recipes that include a number of fresh and useful ingredients.
- Reduce the intake of harmful substances gradually until they are finally stopped. This includes refined sugar, saturated fats and many more, and replace them with appropriate amounts of fresh fruits and vegetables.
- Avoid eating in front of a television or computer. We will be more susceptible to the concept of reckless eating, which means eating too much without attention due to preoccupation with other things in conjunction with eating.
- Chewing food slowly will reduce the amount of food we eat, and will increase the accuracy of taste and the pleasure of eating.
- Stop eating before you feel full.
- Avoid eating at night, and this drives us to be alert to have dinner at a time far from normal bedtime.
- Do not get into some types of diets that are based on certain types of foods, under the title of diet to help lose weight, some may increase the risk of some diseases.
- The Mediterranean diet is one of the healthy diets that is a healthy, balanced and healthy diet.
- Some important dietary supplements can be taken as vitamin A, omega 3 And many others.
Tips help to know how to divide meals and their content
- Take enough of what our body needs to achieve the required balance. This includes certain portions of carbohydrates, protein, fat, fiber, vitamins and minerals, all of which are important in maintaining the health of the body.
- Eat breakfast with small meals throughout the day, breakfast breakfast healthy body needs to provide the calories needed to help start the day and the brokers of his usual activities with all activity.
- Eat several small healthy heads a day, instead of eating three large, high-calorie meals.
Main things to watch out for when dieting
- Drink enough water daily to meet your body’s needs. It is recommended to drink eight cups a day, given the importance of water that helps flush out toxins and toxins from the body.
- It is rich in calcium, magnesium, iron, potassium, zinc and many vitamins, such as vitamin A, vitamin C, vitamin E and vitamin K.
- Eat sweet vegetables such as corn, carrots, sweet potatoes, potatoes, onions and squash, all with a natural sweet taste.
- Eat fish once a week, because of its benefits and food content is important for the body as healthy fats.
- Fruits are rich in fiber, vitamins and antioxidants. Walt is one of the most important examples to help prevent cancer. Apple is also one of the most important examples of fiber that is important for digestive health. Oranges are a class that contains vitamin C.
- Monounsaturated fats such as canola oil, peanut oil, olive oil, as well as avocados and nuts such as almonds, hazelnuts, walnuts and some seeds such as pumpkin and sesame should be taken.
- The sources of calcium needed by the body to build healthy bones and teeth, and to prevent the loss of osteoporosis with age, and the most important sources of milk, milk, cheese, green vegetables, especially paper.
- Eating fish twice a week is rich in healthy oils and contains many important minerals for the health of the body, and the most important types of sardines.
Things to avoid
- Eating burgers and fries once a week to subject the body to a harmful environment and damage to our health, so eat fast food only once a month.
- Some foods such as bread and pasta should be avoided and replaced with healthy foods.
- Limit the huge amounts of sugar and salt when preparing some recipes.
- Minimize the intake of saturated fat sources such as animal sources including red meat and whole milk dairy products.
- Avoid eating trans fat in vegetable ghee, some types of biscuits, desserts, cakes, fried foods, baked goods, and other foods that depend on partially hydrogenated vegetable oils.
- Avoid drinking large amounts of caffeine, especially coffee and soft drinks.
- Avoid processed foods such as packaged soups in different packages. They contain large amounts of sodium.
- Choose fresh or frozen vegetables instead of canned.