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Is eating healthy important?

Diet affects the energy and proper functioning of the body, and eating healthy, balanced food that contains all nutrients is important for maintaining good health.

What is healthy important?

Is eating healthy balanced and varied food that contains all the basic nutrients that the body needs. Healthy food includes the six food groups, which include:

  • Proteins
  • Carbohydrates
  • Fats
  • Key vitamins and minerals
  • water

Healthy food and carbohydrates

Foods that contain carbohydrates, such as cereals, rice, and whole wheat, contain larger amounts of fiber, vitamins, and minerals than peeled grains.

Whole wheat, brown rice, oats, bulgur, and barley are examples of whole grains. It is preferable to choose whole grains when following a diet. healthy; To benefit more.

The estimate for one serving of carbohydrates is as follows:

  • One slice of bread (40 grams)
  • Half a cup of rice, pasta, noodles, bulgur, barley, quinoa, buckwheat, or semolina (75-120 grams)
  • Half a cup of cooked porridge (120 grams)
  • A quarter cup of muesli (a mixture of cereals and fruits)
  • Two-thirds of a cup of breakfast cereal flakes (30 grams)
  • A quarter cup of flour (30 grams)

All types of grains are considered a healthy food that provides the body with fiber that gives a feeling of fullness. It is a type of carbohydrate sometimes called bran.

It is a part of the plant that cannot be digested in the human digestive system, but it passes through the intestines with food and absorbs water, which facilitates the excretion process and protects against constipation. Among its many benefits to the body are:

  • Reduces the risk of developing some chronic diseases such as heart disease, obesity, and type 2 diabetes
  • Helps lower blood cholesterol levels
  • Helps lose and control weight
  • Prevents constipation

Healthy food and protein group

  • Red meat
  • Poultry of all kinds
  • Fish
  • Legumes
  • eggs

Healthy food that contains a group of proteins is rich in proteins and amino acids that the body needs as a source of energy, and contains a group of B vitamins such as niacin, thiamine, riboflavin, vitamin B6, vitamin E, zinc, and magnesium. Red meat also contains iron, and can be replaced with Meat with legumes such as beans, nuts, grains, or soy derivatives.

Read also : The best healthy foods

One serving of protein can be determined as follows:

  • 65 grams or two small pieces of cooked lean beef or lamb, or half a cup of minced meat
  • 80 grams of chicken or turkey meat
  • One cup of cooked, dried or canned legumes, such as beans, lentils, chickpeas, or peas
  • 100 grams of cooked fish, or a small can of canned fish
  • Two large eggs (120 grams)
  • 170 grams of tofu
  • 30 grams of nuts, or nut butter, such as peanut butter, almond butter, or tahini

The importance of proteins when following a healthy eating system lies in several things, such as:

  • Proteins form the building blocks of bones, muscles, cartilage, skin, and blood, and enzymes, hormones, and vitamins are also made from proteins
  • Proteins are rich in B vitamins, which play an important role in maintaining the health of the nervous system, and help form red blood cells and build tissues
  • Proteins contain iron, which carries oxygen in the blood
  • It contains magnesium, which is used in building bones
  • It contains zinc, which is important in chemical reactions and helps the immune system perform its functions

Healthy food, vegetables and fruits

Healthy foods that include vegetables and fruits are an important source of vitamins and minerals. They are also rich in fiber, potassium, and antioxidants that help prevent chronic diseases. It is recommended to eat five servings of vegetables and fruits daily to provide the body with what it needs. The types of vegetables and fruits in meals must be diversified. Because each different type gives the body different nutrients.

One share is estimated as follows:

  • Half a cup of cooked vegetables
  • Half a cup of cooked, canned, or dry legumes such as lentils, beans, or peas
  • A cup of vegetable salad
  • Half a cup of corn
  • Half a medium potato, or starchy vegetables such as sweet potatoes
  • A medium tomato
  • One medium-sized fruit such as apple, banana, orange, and pear
  • Two small fruits, such as apricots, peaches, and kiwi
  • One cup of canned or cut fruit without sugar
  • One cup of sugar-free fruit juice

Please know that vegetables and fruits have many benefits, including:

  1. Vegetables and legumes such as lentils, beans, and artichokes contain fiber, which helps prevent heart disease
  2. Healthy food that contains vegetables such as black beans, cooked spinach, and asparagus is rich in folic acid, which reduces the risk of having a child with brain and spinal cord deformities
  3. Potassium-rich vegetables, such as sweet potatoes, tomatoes, beets, white beans, boiled leafy vegetables, and white potatoes, help maintain a normal level of blood pressure
  4. Fruits are an excellent source of vitamins, especially vitamin C, minerals and antioxidants that help prevent chronic diseases and heart disease
Healthy food and dairy derivatives

Healthy food containing dairy derivatives provides the body with calcium and proteins. It is preferable to choose low-fat or fat-free types. It is recommended to eat three servings of dairy derivatives daily, and one serving is estimated as follows:

  • A cup (250 milliliters) of liquid milk, or made from milk powder
  • Half a cup (120 milliliters) of unsweetened condensed milk
  • Two slices (40 grams) of hard cheese, such as cheddar
  • Half a cup of ricotta cheese
  • Three-quarters of a cup or small container (200 grams) of yogurt
  • A cup (250 milliliters) of soy, rice, or almond milk fortified with calcium

Dairy derivatives are very important when following a healthy eating schedule. Because of its many benefits such as:

  • Supports bone health and protects against osteoporosis
  • Reduces the risk of heart disease, high blood pressure, and diabetes
  • Vitamin D found in dairy derivatives helps maintain calcium and phosphorus levels in the body. Dairy derivatives are the main source of calcium and vitamin D, and include milk and yogurt of all kinds. It is recommended to choose low-fat products to dispense with excess fat
Healthy food and fat group

Here are some points about healthy food:

must be prepared in healthy ways, such as grilling or boiling, rather than frying in oxidized oil, and must be prepared from fresh, well-washed materials.

Healthy food is usually rich in fibre, vitamins and minerals, and low in salt, sugar, preservatives and colourings.

Healthy eating plays a role in maintaining a healthy body, energy levels, and a good psychological state, in addition to preventing chronic diseases and cancers.

Different types of healthy foods must be eaten in quantities that suit the body’s need to obtain all nutrients. Because each different type of food provides the body with different elements.

Tips for a healthy diet

Healthy eating is a balanced lifestyle. It is not limited to eating a specific type of food, but rather it is a healthy lifestyle for life. Healthy eating is smart food choices from each group of foods, so that they are diverse, balanced, and rich in all essential elements.

Below are some tips when following the Healthy Food System:

  • Eat the healthy amount of calories that suits the person and his daily activities
  • Eat different and varied healthy foods; To ensure obtaining all the necessary nutrients for the body.
  • Eat plenty of vegetables and fruits
  • Approximately one-third of the meal should contain carbohydrates, such as bread, rice, pasta, cereals, and potatoes. It is preferable to choose whole grains or brown rice. To get fiber
  • Reduce your intake of saturated fats and sugar
  • Reduce the amount of salt in food
  • Doing exercise
  • Drink enough water

Eat fish twice a week, and choose one serving of fatty fish containing omega-3, and from fatty fish:

  • Salmon
  • Mackerel
  • trout
  • Herring
  • Sardines
  • Herring

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