The most important point that affects everything in our lives is nutrition. Here are 10 nutritional suggestions that will unlock the key to a healthy life:
1) Don't Skip Meals
Do not skip meals to have an adequate and balanced diet. Because each skipped meal will cause you to be more hungry until the next meal and to consume every meal you come across with high or low calories, more or less than you need.
2) Have Your Meal Variety
Take care to eat as much variety as possible. Try to include all food groups (milk, meat, vegetables-fruits, grains) in your nutrition plan every day. Even if you cannot consume all of these foods in one meal, try to have them at different meals throughout the day.
3) Consume Plenty of Vegetables and Fruits
Vegetables and fruits contain plenty of water, vitamins-minerals and are low in calories. Consuming plenty of vegetables and fruits in different colors helps to control weight and protects you from many diseases (cancer, cardiovascular diseases). An important point to consider is the consumption of seasonal fruits and vegetables.
4) Reduce Fat Consumption
Reduce fat consumption in your diet. Especially stay away from solid fats (margarine, butter, etc.), prefer mostly vegetable oils. Consume no more than 3 tablespoons of vegetable oil a day. When preparing your meals, use grilling, boiling, steaming and baking methods instead of frying.
5) Limit Ready-made Foods
Ready-to-eat foods and heavy desserts, cakes, which are considered junk food, contain large amounts of oil and Since it contains energy, it is both weight gaining and increasing susceptibility to diseases. Therefore, make sure to limit these foods
6) Consume Legumes and Fiber Foods
Pay attention to the type and amount of carbohydrate source consumed. Instead of pure sugar sources and refined flour foods, choose legumes (such as chickpeas, lentils, kidney beans), fibrous cereals, fresh and dried fruits and vegetables that increase the feeling of satiety, prevent constipation and facilitate weight control.
7) For Plenty of Water
Water is the most important element for human life after oxygen. While a person can withstand hunger for weeks, he can only live for a few days without water. �it may. Water is essential for balancing body temperature, maintaining metabolism and removing toxic waste materials from the body. Therefore, consume 2-2.5 liters of water a day.
8) If you drink alcohol, reduce it
If you have a habit of consuming alcoholic beverages, try to give up, and if you cannot stop, reduce it. The type of drink is also important. Hard alcoholic beverages such as whiskey, cognac and vodka have higher calories than beer and wine. Alcohol is empty energy, it returns to us in the form of fat. While drinking alcohol, do not forget that the foods such as nuts and chips that you snack with are extremely calorie.
9) Include Exercise in Your Life
Include a healthy lifestyle and healthy diet Be sure to include an exercise program. Choose a type of activity that is suitable for your living conditions, that you can do continuously, and exercise regularly.
10) Maintain Your Ideal Weight
To reduce your risk of getting diseases, always be fit and energetic Being in your healthy weight range is very important. For this, make sure that your Body Mass Index (BMI), body fat percentage, waist circumference and hip circumference measurements are in the healthy range.
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