How should we eat to live healthy?

How should we eat to live healthy?

Health; genetic factors, immune system, disease status, healthy eating and sports. In order to maintain a healthy life, healthy nutrition plays a key role in both preventing diseases and reducing the effects of existing diseases. Gaining a healthy and balanced eating habit from childhood is especially important in preventing genetic diseases such as diabetes, cardiovascular diseases, blood pressure and cancer. It is also possible to maintain the ideal weight and to eliminate the effects of diseases such as allergies and chronic diseases with a healthy and balanced diet.

A diet created for the purpose of healthy nutrition; the calorie and nutritional needs of the person, depending on the daily movement and activities of energy consumption, age, gender, weight, if any food allergy, chronic diseases and should be arranged according to taste. For example, a diet rich in vitamins and minerals, protein and carbohydrates is suitable for healthy development of children. For this, children must eat 2 servings of seasonal fruit, 1-2 servings of vegetables, 1 servings of meat, chicken, fish or legumes each day, a meal of bread, bakery products, pasta or rice and 2-3 servings of carbohydrate. and 2 portions of dairy products.

Daily energy needs are around 1500-2000 kcal for women in healthy adults and 1700-2500 kcal for men. Breakfast is the most important meal to start the day healthy and stay fit. Healthy individuals for breakfast from eggs, milk, cheese, cream, yogurt sources such as protein; from seeds and nuts containing healthy oils such as olives, walnuts, hazelnuts, pistachios, almonds; carbohydrate sources such as bread, halvah, honey, molasses, jam, marmalade, hazelnut or peanut butter; according to the season tomatoes, cucumbers, carrots, peppers, fruit should consume from sources such as vitamins. At lunch, protein and carbohydrate balanced meals should be consumed. Fast food products are often preferred for lunch because of their ease of transportation and consumption, but cooking is not healthy due to their heavy fat and carbohydrate content. Instead, home or cafeteria meals or healthy snacks such as salads, fruit yogurt would be a better choice to eat. Dinner should be lighter than other meals. Suitable for 1 portion vegetable meal, 1 portion protein source meal and 1-2 slices of bread or half portion pasta-rice type food.

In the snacks between meals, chocolate, chips, crackers, instant cakes, cookies, biscuits, such as high-carbohydrate and fat content instead of ready-made foods at home or whole grain, low sugar content, fruit and berry flour products, fruit, yogurt, milk, nuts, foods should be preferred. Chemical additives in ready-to-eat foods, saturated fats and sweeteners, such as glucose - fructose syrup, which raise blood sugar suddenly pose a serious health risk. Therefore, it is healthier to eat sweets and snacks prepared with natural ingredients at home instead of grocery products.