We are healthy when we consume sufficient and balanced food from all food groups throughout the day. The basic truths of nutrition are the same for everyone, and people of all ages should make healthy eating a habit. With the food culture you inherit to your children, you will build a healthy and solid future with high intelligence scores, a strong immune system. For healthy and successful generations;
Make sure to eat your meals as a family. Family members have a great influence on healthy eating habits, the foundations of which are laid at an early age. Especially the types of meals eaten with the family in the evenings since childhood form our eating habits. In addition, gathering all family members and eating together has a great impact on weight management. However, people who eat irregularly at different times tend to snack constantly, without paying attention to the amount of food they eat. When these seemingly small escapes accumulate, weight control becomes very difficult. While people feel better in their morale when they eat together with their family members and talk about the day, they also spend the 20 minutes needed to feel full by eating slowly. In addition, according to research, it has been observed that children who sit at the family table at least three days a week have almost no tendency to use harmful substances or smoke compared to children who eat out. It has been observed that the friend groups chosen by children who eat at the family table consist of children who do not use substances or consume alcohol.
Make sure your bread is whole wheat or rye. If you do not have any discomfort, choose whole wheat or rye bread instead of wholemeal or white bread. Be careful to consume moderate amounts of bread, which is rich in B group vitamins and provides satiety thanks to its fibrous structure. Buy it sliced to adjust the size.
Make room for fibrous foods on your table. The daily fiber requirement of women is 25 grams, men is 38 grams. Vegetable dishes and salads are the main source of fiber. Fibrous foods keep your blood sugar balanced and keep your intestines working. It also has a satiating effect. Daily need Do not end the day without meeting your needs.
Consume protein source foods during the day. If a person has not eaten a protein source during the day, he should definitely eat it for dinner. Protein source foods play a role in muscle building and repair of body tissues and organs. Red meat, chicken, fish, eggs and cheese are meat group protein source foods.
Don't forget that calcium sources are responsible for fat burning metabolism. Include milk, yoghurt, kefir or ayran, which are sources of calcium, which play an active role in weight loss, on your table.
Meet your sweet tooth with fruits. Eating fruit right after your meal meets your sweet need and prevents your blood sugar from rising or falling suddenly. Eat 2-3 portions of fruit during the day. When you consume fruit regularly, you will notice that you will stay away from sherbet and heavy desserts.
Use correct cooking techniques. Avoid deep-fat frying. Remember that foods cooked in the oven, grilled or steamed are more delicious, and vitamins are preserved to the maximum extent in steamed meals.
Do not prepare personalized meals. Especially if there is someone at home who is a picky eater or is on a diet for weight loss, a special meal will be cooked for him/her, do not allow it. If the person who is on a diet is a mother, she should not cook separate meals for herself and the children. Cooking different meals may lead children to choose food rather than to eat every meal. When the dieter is the father, choosing a different food from what everyone else eats can create the perception that the father is the power figure for the children and that he has this figure thanks to those foods. In addition to all these, if the child is on a diet and other family members are fed different foods, it may create a feeling of exclusion in the child and cause him to exhibit an introverted attitude during the diet. While the concept we call diet is a personalized nutrition plan, the foods eaten consist of healthy foods specific to everyone.
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