Healthy Food

Healthy food

Healthy eating is a lifestyle first and secondly a means of providing our body with all the ingredients necessary for its survival.

Healthy food helps prevent malnutrition in all its forms and prevent non-communicable diseases. In fact, healthy nutritional practices begin early in a person's life, as breastfeeding contributes to healthy growth, cognitive development, and other long-term health benefits, such as reducing the risk of human obesity or being overweight and certain non-communicable diseases.


The importance of healthy eating

Public health

A healthy diet is the key to a better life without problems, a human body is a factory that needs raw material without which it cannot function, to note that the latter is the proteins for the construction or the restoration of the tissue. muscle and carbohydrates and fats as a source of energy, in addition to vitamins and minerals as a "JOKER" that goes into this whole-body process. For example, vitamin C, A, E, are very effective antioxidants against various poisons. As for vitamin B, it helps the body to benefit from the energy that is found in food, and phosphorus and calcium essential elements for the bones, in addition to sodium and potassium, which maintain the good functioning of the brain.

Prevention of many diseases

This prevention is not limited to obesity and related diseases; It should be noted that a severe increase or decrease in any of the foods can lead to several health problems, for example, the possibility of developing an increase in osteoporosis in cases where the foods do not contain sufficient calcium intake and fewer fruits and vegetables are linked to a higher risk of cancer, while a person's diet contains a lot of saturated fat which can cause cardiovascular disease.


Weight control

Weight loss does not require reducing the amount of calories consumed daily, but a healthy and balanced diet should be followed, refrain from eating high-calorie meals such as fast food, processed foods, drinks high in sugar, and take care to eat low-calorie foods and drinks and higher nutritional content, It should be noted that it is necessary to avoid popular diets, such as those that recommend not eating for long periods of time, or to avoid eating certain food groups such as meat, fish, wheat and dairy products, these diets have bad side effects; they cause bad breath, diarrhea and headaches, in addition to a lack of durability and difficulty in controlling them.

The ingredients of a diet

1. It includes a variety of vegetables, including dark green vegetables, red and orange vegetables, as well as starches, legumes, and others.

2. It contains fruits, especially whole fruits.

3. It contains whole grains.

4. It contains low-fat or dairy products.

5. It contains a variety of protein products including seafood, lean meats, poultry, eggs, legumes, and nuts.

6. That the person's diet contains oils.

7. Refrain from or reduce certain harmful foods and foods by:

  • Consumption of added sugars does not exceed 10% of total daily calories.
  • Consumption of saturated fat should not exceed 10% of total daily calories. 
  • The sodium intake should not exceed 2300 mg/day. Steps to Follow Healthy Eating Habits