- Proper nutrition does not mean diet and deprivation of certain foods, but rather it means that we put in our dishes all the nutrients that give the body the energy it needs, such as proteins, vitamins, minerals, fats and carbohydrates. We stay away from preserved and ready-made foods because there are a large proportion of salts and chemicals in them. In this article, we will introduce you to the basics of healthy nutrition: 1. Eat adequate and good amounts of fruits and vegetables Fruits and vegetables are a rich source of fiber necessary to maintain intestinal health and reduce the risk of constipation. The consumption of vegetables in the diet should be higher than the consumption of fruits.
- 2. Choose whole grain foods It is recommended to choose foods prepared using whole grains, such as whole wheat bread, brown rice, oatmeal, and hulled barley, rather than foods made with processed and refined grains, such as white bread and white pasta. Whole grains are a rich source of fiber, protein, and B vitamins that are essential to staying healthy and satiated for longer, and in general; It is recommended to fill the plate with whole grain foods. 3. Eat protein foods: Protein helps build and maintain bones, muscles, and skin; It is recommended to eat protein sources on a daily basis, eat at least two servings of fish per week, and focus on plant-based sources of protein, and foods containing protein include: legumes, nuts, seeds, fortified soy drinks, fish, eggs, poultry, and lean red meat, Milk and low-fat yogurt, low-fat and sodium cheese, and in general it is recommended to fill the plate with protein foods.
- 4. Consumption of adequate amounts of milk and dairy products: Milk and other dairy products such as cheese and yogurt provide calcium, which is necessary for healthy bones and teeth, and is a rich source of protein, and a group of vitamins and minerals important for the health of the body. Calcium-fortified soy milk is included in dairy products, but some products made from milk, such as butter and cream, are not included in Dairy is rich in protein and calcium, because it contains a high percentage of fat. 5. Reducing the consumption of some food sources harmful to health, including the following: _ Salt and sodium: Sodium is found in table salt, but most of the sodium consumed comes from canned foods, ready-made and fast foods. _ Added sugars: Added sugars include juices, sweeteners that manufacturers add to foods, such as soft drinks, yogurt, and breakfast cereals, as well as sugar added to coffee and tea. _ Saturated fats: Saturated fats are found in animal products, such as cheese, fatty meats, poultry, whole milk, butter, and many sweets and snack foods. Some vegetable products also contain saturated fats, such as palm oil and coconut oil. _ Refined grains and starches: such as white bread, crackers, and some snack foods.
- Proper nutrition is considered part of a healthy lifestyle, while the body needs food to convert it into the energy needed to carry out all vital processes, the quality of food eaten is what affects a person’s life and health, which in turn controls his lifestyle, and the possibility of contracting many diseases in the long run. .
Proper Nutrition For The Body
Our bodies need the elements of nutrition to give it vitality and activity and help it feel comfortable and balanced.
