What is Nutrition?
Nutrition is not about suppressing the feeling of hunger, filling your stomach, or eating and drinking whatever you want. Nutrition; It is a behavior that must be done consciously in order to get the nutrients the body needs in sufficient quantities and at appropriate times in order to protect and improve health and improve the quality of life.
So who is a Dietitian?< br /> A dietitian is a dietician who can practice the profession of dietitian by completing at least a 4-year (5 years with one year of preparatory) nutrition and dietetics education-training program of any health-related higher education institution and obtaining the "Nutrition and Dietetics Undergraduate Diploma" and the title of "Dietitian". and is the person who is entitled to apply it.
When the word diet is used, most people become demoralized and resort to self-restriction and banning certain foods. But of course that's not the truth; Diet actually means healthy eating and knowing what you eat.
Because our food preferences and cooking techniques are wrong as a society, obesity is increasing day by day and unfortunately this increase continues to increase. A lot of sentences are always used, such as "Nothing will happen once", "Look, there is nothing homemade in it" or "Are you going to check it while we are eating, eat it too" and confuse the person. This should not be done, after all, that person has made a decision, it means he is not happy with his current appearance. As a result, it is necessary to be conscious and respect the person who is on a diet (actually eating healthy) and not to insist in this way. As a dietitian, I always act with the idea that "There is no prohibition in a diet, all it takes is knowing what you eat." We should have foods from each food group on our plate (milk and dairy products group; meat, legumes, egg group; vegetable and fruit group; bread and grains group; oil and oilseeds group). In this way, we will have adequate and balanced nutrition. If we want to create breakfast with these five food groups; By consuming eggs, cheese, olives, bread and tomatoes-cucumbers-greens (without oil), we will have a healthy, adequate and balanced diet. You can also adjust your main meals with this system. We have one important issue, and that is snacks!! Let's talk a little about why it is important to have a snack; snack It prevents the feeling of hunger caused by low blood sugar. Approximately 2-3 hours after a normal meal, blood sugar begins to drop and people open the refrigerator door with this feeling of hunger and eat whatever is harmful or harmless. However, by having a snack approximately 1.5-2 hours after the main meal, we prevent getting hungry quickly and avoid eating too many calories at the next meal. In addition, by making snacks, we will make it a habit to eat frequently and in small amounts, and accordingly, our metabolic rate will increase. Our weight loss will accelerate due to the increase in our metabolic rate. Of course, we don't say let's have a snack with these and eat whatever we want! It is also very important what kind of food is consumed during snacks. We should prefer healthy foods instead of sugary foods and drinks and artificial foods. At the same time, consuming sugary foods alone will cause sudden increases and then sudden decreases in blood sugar. Therefore, it is beneficial to consume foods such as milk, yoghurt and kefir, which are protein sources, as well as foods containing carbohydrates.
What can be consumed as a snack?
Foods with high fiber content should be our first choice. Because these foods stay in the stomach longer and prolong the feeling of fullness, they are also very important for the health of our cardiovascular and digestive systems. Fiber foods; Unpeeled fruits, raw vegetables, and whole grain products can be given as examples. Foods such as dried or fresh fruits, oil seeds such as walnuts, hazelnuts and peanuts, crackers and roasted chickpeas are both healthy and light alternatives for snacks. Of course, as I mentioned above, with milk, yoghurt or kefir.
Finally, Let's Change Our Preferences!!
Made with whole wheat flour or rye flour instead of white bread. Let's choose breads, drink plenty of water, go to close distances on foot rather than by car, consume edible fruits with their skins, eat legumes and fish 2-3 times a week, add salad to our meals, prefer meats that have been removed from their visible fat rather than fatty meat products, let's eat sugary and sweet foods. Let's eat fruits instead of products and stay away from pastries and offal. If we comply with what is written above, obesity, which is the disease of our age, We can be saved. It should not be forgotten that obesity brings many diseases; sugar, cardiovascular disease, cholesterol, etc.
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