Health is not only the absence of disease and disability, but also a state of complete physical, spiritual and social well-being. Human health; It is under the influence of many factors such as nutrition, genetic structure, climate and environmental conditions. The most important among these factors is nutrition.
Nutrition; It is the consumption of nutrients necessary for human growth, development, and long-term healthy and productive living, and their use in the body. Correct, adequate and balanced nutrition is the basis of a healthy life. Wrong eating habits pave the way for many diseases such as obesity, cardiovascular diseases, hypertension, muscle and bone diseases, diabetes, which are problems for many people, and reduce the quality and duration of life.
Losing weight without starving? For years, attempts have been made to imprint what we call popular diets (very low in calories and limited in nutrients and nutrients) into people's memories. The healthy eating part has always been skipped, but is it possible to reach your ideal weight by eating healthy and being full?
First things to consider in weight loss programs:
Does it include all food groups?
Are there sufficient portion sizes for each group?
Are the foods the kind you can enjoy in your life?
Are there foods you can easily obtain in your program?
Are there foods you like? Is it?
Does the food suit your budget and lifestyle?
Have we been able to add regular physical activity?
Healthy nutrition program; It contains certain amounts of carbohydrates, protein and fat, and it is aimed to ensure that your body gets enough from all sources to perform its functions in the best way.
Here are some suggestions for you to live a healthier life by eating an adequate and balanced diet;
- Do not be afraid of eating, you can consume whatever food you want, provided that it is moderate,
- Definitely do not skip meals, plan small but frequent meals in the form of 3 main meals and 3 snacks, this situation It will make your metabolism work 35% faster.
- Prefer baked, grilled or boiled foods instead of deep-fried foods. Stay away from oily sauces (mayonnaise, etc.). However, while doing this, do not completely eliminate fat from your life, fats are one of the nutrients necessary to sustain life, they give energy and ensure that fat-soluble vitamins are beneficial to our body.
- Containing high amounts of fat and saturated fat ; Stay away from foods such as salami, sausage, sausage, pastrami,
- Never use burnt oil,
- Your meat preference is more than red meat have too much white meat,
- Do not exclude bread from your life (in moderation of course), bread is a grain group and rich in B vitamins, if possible, choose the whole grain one,
- Take care of consuming legumes 2-3 times a week,
- Take care of consuming 2-3 portions of dairy group (milk-yoghurt, cheese) per day. show them,
- Choose fresh vegetables and fruits as much as possible, let dark green leafy, red and orange fruits and vegetables be our first choice,
- Include healthy foods in your fridge,
- Do not go shopping hungry and make a list,
- Be careful to drink water before eating , avoid eating in front of the television or computer,
- Chew thoroughly while eating, put the spoon down after each bite,
- Making dinner plates smaller and water glasses larger will help you in terms of satiety.
Diet should be planned individually. Therefore, following low-calorie, extremely restricted, popular diet lists will do you more harm than good. You can achieve permanent weight loss only with a balanced and healthy nutrition program planned specifically for you.
Read: 0
