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First of all, a body weight appropriate to your height should be targeted and a healthy body weight should be maintained. BMI: Should be 18.5 - 24.99 kg/m2.
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No work other than eating should be done while consuming meals. (e.g. talking on the phone, watching television, reading newspapers, etc.).
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Create "main and snack" meals suitable for your lifestyle with your nutritionist in accordance with the principles of healthy nutrition. should be planned and implemented.
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Meals, especially breakfast, should not be skipped. Breakfast is the most essential meal to be consumed during the day to maintain a healthy body weight. In addition, nutritional diversity in meals is important for maintaining an adequate and balanced diet.
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Foods with low energy content (e.g. fruits, vegetables, milk and buttermilk, etc. in recommended portions) should be consumed between meals and Care should be taken to choose healthy food.
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Foods with high content of simple carbohydrates, total and saturated fat (sugar, chocolate, cake, pie, pastry, donuts, fatty, creamy and unknown content) Consumption of all kinds of food) should be avoided.
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Beverages with high energy content (carbonated/non-carbonated drinks with added sugar and ready-made fruit juices, alcoholic beverages, etc.) should be consumed in limited amounts. Instead, healthy drinks such as water, milk, buttermilk, freshly squeezed fruit juice should be preferred.
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Consumption of foods with high fiber content is important in controlling body weight (unless you have any illnesses). For this purpose, whole grain products should be consumed instead of white bread, bulgur pilaf instead of rice, and vegetables and fruits themselves should be consumed instead of vegetable and fruit juices. Additionally, the consumption of legumes should also be increased. (2-3 times a week)
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It is useful to take this feature into consideration, as chewing food well while consuming your meals will increase the feeling of fullness and help digestion.
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Care should be taken in water consumption. For an adult, it should not fall below 2.0-2.5 liters (8-10 glasses) per day.
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Stop shopping for food and drinks on an empty stomach. It should not be done. Nutrition labels should be read when shopping for food and beverages. Attention should be paid to the energy and nutrient contents per portion on the label.
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To ensure energy balance, portion amounts (size) should be taken into consideration.
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Healthy choices should be made when eating out. Healthy cooking methods such as grilling, boiling and steaming should be preferred and foods prepared with oily and creamy sauces and fried foods should be avoided.
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Physical activity should be increased and sedentary time should be reduced. Please first consult a physician and a nutritionist for the right exercise, and then seek support from a physiotherapist or sports instructor to get to know your body structure better.
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Remember that preventing body weight gain results in less energy intake. (personalized) as well as by increasing physical activity. However, the best way to understand whether the energy intake is in the appropriate amount is to monitor the changes in body weight and balance the energy consumed from the daily diet with the energy spent for physical activities.
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