Adequate nutrition is important for the nutrition and healthy functioning of cells, the smallest living particles in our body, and the tissues and organs formed by cells. These cells need proper nutrition to function effectively. Differences may be observed between individuals due to nutritional deficiencies that may occur between adequately and inadequately nourished individuals.
People with Adequate and Balanced Nutrition
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Healthy and It has a healthy appearance.
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A mobile and flexible body,
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A smooth skin, lively and shiny hair and eyes,
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Strong, normally developed muscles,
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Personality willing to work,
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He has a body weight appropriate to his height,
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Normal mental development,
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He has a structure that does not get sick frequently.
Those who are inadequately and unbalancedly nourished;
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Their movements are slow and reluctant
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Unhealthy general appearance (excessively thin or fat)
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Rough, dry, unhealthy skin structure,
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Has a fat or thin body structure,
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Complains of frequent headaches
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Has a poor appetite, is tired and reluctant.
The leading diseases that occur after malnutrition are obesity, diabetes, heart diseases and stroke.
What is Adequate and Balanced Nutrition?
While adequate nutrition includes sufficient calorie intake, balanced nutrition provides you with a portion of each nutrient. That's why variety in the diet is important. Diversifying your diet with foods consisting of different colorful foods, as well as a uniform diet, nourishes you in terms of protein, fat and carbohydrates, as well as micro elements such as vitamins and minerals.
Remember, food diversity is the basis of a healthy diet.
Calories in Adequate and Balanced Nutrition
If you are working in a light active job, we cover the 80% part as required by society and take it as a basis (office jobs, lawyer, doctor, architect, accountant, civil servant, teacher, shop assistant, housekeeper). wife)
Set 2500 kcal/day for men and 2100 kcal/day for women (2) Workers doing heavy work should definitely work with a dietician and have their calories calculated. Calorie calculation varies not only by activity alone but also by height, age, gender and activity.
The source of the calories you consume daily is as important as the amount of calories. Empty calories, calories taken from a single type of nutrition, can be stored as fat and return to you by gaining extra weight.
Which Food Groups Are in the Adequate and Balanced Nutrition Table?
To make things easier, we dietitians include foods such as vitamins, minerals, proteins. We put them into certain groups according to their carbohydrate and fat values. You can set yourself up as these groups and organize your daily diets according to these groups.
Food Groups
Estimated Amounts
Meat, chicken, fish, eggs, legumes, Cheese
5 Portions (150gr)
Rice, pasta, bulgur, soup
5*4 Spoon
Fruit (Dry-Fresh)
p>4-5 Portions
Vegetables
2-3 Portions
Milk and yoghurt
2-3 Glasses of Water
Sweets such as sugar, honey, molasses
Do not use sugar. 30gr Honey, Molasses
Bread
6 Slices
*You can distribute it to your daily meals.
Meat, Legumes, Eggs and Cheese as Protein Sources
6 Slices
*You can distribute it to your daily meals.
Proteins are the primary nutritional sources for muscle organs and brain development. Ez sources can be good sources of saturated fat, which should be taken into consideration. These are Chicken and Fish. In addition, low-fat beef and other small head meats can also be consumed. Eating them without skin can reduce extra calories from dietary cholesterol and fat.
Legumes and nuts are ideal protein sources as vegetable protein.
Tofu and tempeh are protein sources made from soy. They are excellent alternatives for vegans.
Milk-Yogurt-Kefir-Herbal Milks
Dairy products prevent bone diseases and support development with their calcium and vitamin D content, as well as healthy protein. It is a pioneer in brain development.
For vegans, soy milk and almond milk can be a good alternative. Calcium and other nutrients can be met with these milks.
Vegetables
In addition to vitamin and mineral sources It is low in calories and filling. Thanks to the fiber it contains, it balances cholesterol and sugar and offers a healthy future.
Fruits
3-5 Portions of fruit protect you from stomach disorders to cancer, thanks to its antioxidant vitamins. It may be a mistake to think of fruit as having high sugar content. They contain fiber. Taking it with fiber can limit and slow down the absorption of sugar. This makes it healthy.
Fats
Watch out for sunflower and corn oils, which are high in saturated fats and Omega-6 fatty acids. Instead of flower oils, increase your fish intake and add healthy omega-3 fish oil to your diet. (Fish twice a week) Improve your main diet with olive oil, which is an omega-9 fatty acid.
Remove it from your meals.
In addition to adding certain foods to your diet, you can also consume a balanced and adequate diet and maintain a healthy weight. You may need to eliminate some products from your life to protect yourself.
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Alcohol
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Refined Sugar
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Salt
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Trans Fats
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Solid Saturated Fats (Except Butter)
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Processed Hypercaloric Products
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