Healthy nutrition refers to the adequate and balanced intake of nutrients necessary for the development and functioning of our body.
Healthy nutrition is very important to protect against diseases and prevent their progression. Malnutrition leads to many diseases such as diabetes, heart disease, hypertension, obesity and liver diseases. Lifestyle change is essential to acquire healthy eating habits and ensure their sustainability. First, identify unhealthy habits. For example; Identify habits such as not drinking water, skipping meals, frequently eating fast food, excessive sweet consumption and acidic beverage consumption and make changes in your diet.
Ways to gain healthy eating habits;
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Do not fill your kitchen with unhealthy foods. Don't go grocery shopping on an empty stomach. Before going shopping, make a list of things to buy and try not to exceed it.
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Change your cooking methods. Use grilling, baking and boiling methods instead of frying.
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Bread is indispensable for the table. Include whole wheat bread on your table instead of white bread. Since whole wheat bread has a higher fiber content, it will prolong your satiety and balance your blood sugar.
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Eat your food slowly and chew more. Because the feeling of satiety occurs after 20 minutes. Eating fast causes you to consume excessive amounts of food before feeling full.
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Monitor your water consumption during the day. If you forget, keep a water bottle at your desk, in your bag, or in your car. To increase your water consumption, you can add your favorite fruits or vegetables to your water to add flavor.
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Drink your tea and coffee without sugar. If you cannot cut out sugar suddenly, proceed by reducing the amount of sugar you consume.
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If you consume sweets every day, reduce it to 1-2 times a week. Remember, skipping meals or eating an unbalanced diet lowers blood sugar, and in these cases, your desire for sweets increases. You can reduce your sweet tooth by eating an adequate and balanced diet during the day.
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Drink ayran or mineral water with meals instead of acidic drinks.
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Pay attention to a fiber-rich diet. Especially consume 5 portions of vegetables and fruits a day. Fiber consumption stimulates the stomach and intestines.
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Distract yourself with something else when you want to consume unhealthy food. For example; Activities such as going for a walk, drinking water, reading a book will help you.
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Do not skip meals. Skipping meals may cause you to overeat at the next meal and may also lead you to make unhealthy choices.
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Eat green salad with your meals. Be sure to consume vegetable food at one meal every day.
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Sedentary life causes obesity. Make exercise a habit that suits your lifestyle.
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