Healthy food is defined as a variety of foods that provide the body with the nutrients necessary to maintain its health and provide it with energy, carbs, proteins, and fats, as well as minerals, vitamins, and water, all contribute to a positive mood.
A healthy diet helps prevent malnutrition in all
its forms, and helps prevent non-communicable diseases, such as heart disease,
diabetes, and cancer. In fact, healthy eating practices begin at an early stage
of a person's life; Breastfeeding helps with healthy growth and cognitive
development, as well as its other long-term health benefits, such as reducing
the risk of obesity or being overweight and some non-communicable disease later
in life.
The Importance Of Healthy Food
Public Health
Following a healthy diet is of great importance that
benefits all parts of the body; It supports it in performing It helps protect
and repair damaged cells by supporting the body's many activities and providing
energy. Protein aids in the healing of wounded tissues and boosts the immune
system's effectiveness. Carbohydrates and fats offer energy. and fats provide
the energy needed for the body, and vitamins and minerals are involved in
various body processes; For example, vitamin C and vitamin A, in addition to
vitamin E, act as antioxidants against various toxins, and as for the vitamin B
family, they help the body extract energy from food, and both Phosphorus and
calcium help to keep your bones strong. sodium and potassium are also important
for the transmission of nerve impulses throughout the body.
Disease prevention
A healthy and balanced diet helps prevent many
diseases, and this is not limited to obesity and related diseases; However, it
should be noted that a severe increase or decrease in a food item may result in
several health problems, for example, the risk of osteoporosis increases in
cases where food does not contain sufficient amounts of calcium, and a lack of
fruits and vegetables is associated with The risk of cancer increases, while a
person’s diet containing a lot of saturated fat can cause cardiovascular
disease.
Weight control
Losing weight does not only require reducing the
amount of calories consumed per day; however, a healthy and balanced diet
should be followed, abstaining from eating meals rich in calories such as fast
food, processed foods, and drinks rich in sugar, and making sure to eat foods
and drinks with less calories and higher nutritional content, and it is worth
noting that it is necessary to avoid diets Fad Diet; Such as those that
recommend abstaining from eating for long periods, or avoiding eating some food
groups such as meat, fish, wheat, and dairy products, as these diets have bad
side effects; They cause bad breath, diarrhea, and headaches, in addition to
being short-lived and difficult to maintain.
Healthy Food Ingredients
A healthy eating pattern includes all foods and drinks within the appropriate calories, according to the following recommendations:
- Include a variety of vegetables; Including dark green vegetables, red and orange vegetables, as well as starchy vegetables, legumes, and more.
- Contain fruits; Especially whole fruits. to contain grains; Provided
that at least half of it is whole grain.
- Should contain low-fat or fat-free dairy products.
- Contain a variety of protein products; Including seafood, lean meats, poultry, eggs, legumes,
and nuts.
- That the person's diet contains oils.
- Abstaining or reducing some harmful foods and nutrients, by: Consumption of added sugars should not exceed 10% of the total daily calories.
- The consumption of saturated fat should not exceed 10% of the total daily calories.
- Sodium consumption should not exceed 2300 mg/day.
Steps To Follow Healthy Eating
habits Everyone has eating habits that have been
ingrained in them since childhood; Some of them are good, and others are bad,
such as skipping breakfast, and it's important to note that changing habits
like this is difficult, but it's possible if you establish a well-organized
strategy, and here are some tips for that:
- Write a list of the person's eating habits, by writing down everything that is eaten and the way in which the food is eaten over the course of several days.
- Determining improper eating habits, which usually lead to overeating, such as: eating too quickly, eating despite not feeling hungry, eating in a standing position, excessive sweets, and dispensing with some meals such as breakfast.
- Recall when and how some bad eating habits arose, usually as a result of emotional symptoms or environmental causes.
- Determine the food habits that a person practices frequently.
- Abandoning unhealthy habits and trying to follow healthy habits, after knowing the reasons behind bad habits, for example, eating alone may be a stimulus to eating very quickly, and to get rid of this can be careful to eat with the family or with a colleague.
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