What is healthy food

healthy food

Healthy food means eating foods rich in nutrients in the right amounts of all food groups, and healthy food should not only be taken for weight loss, but as a lifestyle. Eating healthy foods and exercising will reduce the risk of disease, And reach and maintain the ideal weight.

The foods that an individual is recommended to eat will provide him with food, the energy he needs, keep him healthy, and make him feel better, including carbohydrates, proteins, fats, vitamins, minerals, and water.

The amount of calories an individual needs daily

Each person needs different calories from other people. Generally, these calories vary depending on the age, gender, weight, and physical activity of the person. Calories vary even when two people match age, weight, and gender. Body for another.

If the person wants to maintain his weight, the calorie rate he needs will be according to the following schedule:

If a person wants to lose some kilos of weight, the reducing equivalent of 500 calories daily intake leads to the loss of half a kilogram of weight in a week, the researchers believe that the weight is a slow process and you need patience loss process, so it is advisable to work with a nutritionist to find a food plan Appropriate for weight loss or increase.

Healthy Food Ingredients

Healthy food consists of different foods from the five main food groups in appropriate quantities, including:

• Whole grains: Such as bread, pasta, and grains so that these seeds include seeds and bran.
• fruits and vegetables: Fruits and vegetables are rich sources of fiber, minerals and vitamins, and vegetables and fruits of different colors provide the body with different nutrients. The American Heart Association recommends consuming 8 or more servings of fruits and vegetables daily, equivalent to 4.5 cups per day for the average person who consumes about 2000 Calories, and juices are part of this food group, but eating fruits and vegetables whole grains better, so that the fiber is not lost, and the tests proved that eating fruits and vegetables can protect the person from heart disease and type II diabetes, To add to the cancer.
• Protein: Protein is an essential element of tissue repair in the body. Many protein-rich foods also contain high levels of minerals such as iron, magnesium and zinc. Protein sources are meat, fish, eggs, beans, nuts, and soybeans. Only animal, but there are plant sources rich in protein.
• Dairy: It is recommended that the person’s diet contains calcium for its importance in building bones and teeth. Dairy products are rich sources, such as cheese, milk and milk.
• Fats: Fat is an important component of brain health and energy supply, as well as its role in the absorption of certain vitamins, and is important for skin, hair, and health of joints. Saturated fats are found in fatty meats and fried foods. The fact that eating too many foods containing Saturated fats lead to heart disease, while unsaturated fats help reduce blood cholesterol, and foods high in unsaturated fats: avocados and oily fish. The World Health Organization recommends that healthy fats do not make up more than 30 percent of the total price Thermal T.
• Sugars: Sugars are found naturally in some foods, such as fruits, or can be added as sweeteners, and a lot of sugar can lead to weight gain, heart problems, blood sugar imbalance, and other diseases, so the American Heart Association recommends, Reduce the sugar added to 6 teaspoons a day or less for women, and 9 teaspoons a day for men.

Tips for healthy food

For better health and healthy eating, follow these tips:

• It is recommended to eat healthy foods of different varieties by selecting healthy food from the main food groups. It is recommended to choose fresh foods and avoid processed foods. Fresh foods guarantee the person optimum nutritional value with the least amount of additives. They are nutritionally valuable in minerals, vitamins, They are poor in nutritional value, energy-rich and unhealthy supplements such as fats and sugar, preservatives and pigments, as well as processing and manufacturing that destroys the nutritional value of food. Food manufacturers can lead to an increased chance of a person’s risk of heart disease and diabetes.
• Eat the amount of food recommended and appropriate for the age of the person and his sex and physical activity.
• Reading food labels that contain information about food, comparing food products and choosing a healthy product. These labels contain the food factsheets and the nutritional value of the product, and by reading it, the person can improve his choices.
• Minimize drinking and eating foods and beverages that contain high calories.
• It is advisable to take sugars from natural sources such as fruits, and dairy products contain lactose and a form of sugar, and recommends the replacement of cakes and cookies with fruit and reduce the sugar added to beverages As much as possible, and reduce the consumption of spices and soft drinks.
• The replacement of animal fats high in saturated fat in the diet of unsaturated fats in oily fish and nuts, as these fats are healthier if taken moderately, and to reduce the amount of unhealthy fats in the diet is recommended to choose low-fat meat, And chicken without skin, roast or boil meat instead of fried, and it is recommended to use vegetable oils instead of animal fats.
• Eat a dish that divides food rations to help the person eat the right amount of each food group in a healthy meal.
• Minimize sodium by reducing the salts that increase blood pressure due to its role in the retention of fluids in the body, increase potassium, which reflects the harmful effects of salts on the body, and is found in bananas, tuna and gourd, but many in the body lead to irregular in the beats Therefore, it is not advisable to take potassium as a food meal, and to reduce the intake of sodium it is recommended to reduce the intake of processed foods, which are usually added to the salts during the manufacturing process. To add a taste of food recommended to replace the salt with herbs, such as basil, rosemary, garlic, oregano, , And a few salt spices like yellow mustard.
• Foods that contain calcium and vitamin D and attention to the levels of these two elements, where calcium is a very important food component to maintain the health of the skeleton, and vitamin D vitamin is important to absorb calcium, and the sources of calcium are dairy products, soybeans, green cabbage, It is important to know that dietary sources do not provide enough vitamin D for the body, so sunlight is necessary to help the body synthesize vitamin D, and it is important to expose the skin to sunlight every day to help maintain calcium levels and vitamin D.