A healthy diet is a diet rich in nutrients necessary to build the body and strengthen the immune system to prevent various diseases. Experts agreed that it is necessary to eat a healthy, balanced diet that is moderate in quantity and types, and which is low in calories or high in fat. It is food that provides the body with the energy it needs to carry out its daily activities.
Also, in recent times, therapeutic nutrition has become popular to treat 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 enjoy healthy eating while you enjoy it.
1- Eat foods rich in nutrients
People need more than 40 different nutrients for good health, and there is no one type of food that can provide all of these together. You should make sure that the daily diet includes bread, whole grain products, fruits and vegetables, dairy products, meat and poultry products, fish and other sources of protein.
Also, the amount of food to eat during the day depends on the number of calories the body needs.
2- Eat plenty of whole grains, vegetables and fruits
You should eat brown bread, rice, saral, and whole grain products. In addition to eating 2 to 4 fruits and 3 to 5 fruits of vegetables during the day.
3- maintain the appropriate weight
The ideal weight depends on many factors, including gender (male or female), height, age and certain genetic factors.
And gaining weight helps increase the incidence of high blood pressure, heart disease, stroke, diabetes, certain types of cancer and other illnesses.
Therefore, during weight loss and then continued weight gain, it is necessary to seek the help of a nutritionist to regulate certain eating habits and control weight. Plus, regular exercise helps maintain the right weight.
4- Eat moderate amounts of food
When you eat moderate amounts of food, it is easy to eat the favorite foods while maintaining a healthy body.
For example: It is recommended to eat a piece of meat 95 g per day, eating an average fruit of about 125 g, with a cup of pasta of about 250 g.
5- Eat meals regularly
Neglecting one of the staple meals can lead to excessive hunger pangs, which causes you to eat large amounts of food. When you are hungry, completely neglect proper nutrition methods.
It is also recommended to eat snacks between meals to overcome the feeling of hunger, and thus not to eat large amounts of food. But be careful not to eat large amounts of food during the afternoon snack so that it doesn’t turn into a staple meal.
6- Limit the consumption of certain foods, do not abstain from them
The essential elements of these substances can be identified during the diet and replaced if necessary.
High fat dairy products can be replaced with low fat products, with high fat meats replaced with lean meats. If fried chicken is one of your favorite meals, you can eat it less or substitute it with other healthy options.
7- Balance in the choice of types of meals
When you eat foods high in fat, another type of fat-free food should be eaten to compensate for the total amount of fat ingested.
Plus, when you don’t eat a certain type of food or nutrient on a certain day, it should be eaten the next day to make up for the loss. Food choices for several days in a row must be balanced and varied to stay healthy.
8- Understand the standards of healthy eating
To improve your eating habits, be aware of the mistake involved. Therefore, all foods eaten during the day can be written down for a period of three days and then reviewed well. For example: do you add a lot of butter or cream to your food and instead, you can replace it with alternatives that contain less fat. Also, are you consuming the necessary amounts of fruits and vegetables to get the necessary nutrients.