if a person wants to lose some kilograms of his weight, reducing the equivalent of 500 calories from daily intake leads to losing half a kilogram of weight within a week, and researchers believe that the process of losing weight is a slow process and needs patience, so it is advised to work with a dietitian to find the nutritional plan Suitable for losing or increasing the required weight.
Healthy food ingredients
A healthy food consists of different foods from the five major food groups in appropriate quantities, and includes the following:
Whole grains : such as bread, pasta, and grains. These grains include seeds and bran.
Fruits and vegetables : Fruits and vegetables are sources rich in fiber, minerals, and vitamins.
Eating vegetables and fruits in different colors achieves supplying the body with different food elements. The American Heart Association recommends consuming 8 or more servings of fruits and vegetables daily, which is equivalent to about 4.5 cups per day for the average person who It consumes about 2000 calories, and the juices are part of this food group, but eating whole grains of fruits and vegetables is better, so that the fiber that they contain is not lost, and research has shown that eating fruits and vegetables can protect a person from heart disease and diabetes Type II, in addition to cancer.
Protein: Protein is an essential nutrient to repair tissues in the body. Many foods rich in protein also contain high levels of minerals such as iron, magnesium, and zinc. As for protein sources, they are meat, fish, eggs, beans, nuts, and soybeans. It should be noted that the sources of Protein is not the only animal, but there are also plant sources rich in protein.
Dairy: It is recommended that a person’s diet includes calcium because it is important in building bones and teeth, and dairy products are rich sources of it, for example, cheese, milk, and milk.
Fat: Fat is an important element for the health of the brain and providing the body with energy in addition to its role in absorbing some vitamins. It is also important for the skin, hair, and joint health. As for saturated fat, it is found in fatty meat and fried foods. The fact that eating too much food Contains saturated fats lead to heart disease, while unsaturated fats help lower harmful cholesterol in the blood.
Foods high in unsaturated fats are:
avocado and oily fish, and the World Health Organization recommends that healthy fats make up no more than 30 percent of sum Calories.
Sugars : Sugars are found naturally in some foods, such as fruits, or they can be added as sweeteners, and a lot of sugar can lead to weight gain, heart problems, blood glucose dysfunctions, and other diseases
So the American Heart Association recommends: Association By reducing added sugar to 6 teaspoons per day for women or less, and 9 teaspoons per day for men.
Tips for a healthy food for better health and for a healthy diet.
It is advised to follow the following tips:
It is recommended to eat healthy foods of different types, choosing healthy food from the main food groups, and it is also advised to choose fresh foods and avoid the foods that were addressed; fresh foods guarantee the person the optimum nutritional value The lowest amount of additives, which are sources rich in nutritional value, minerals and vitamins, while processed foods are poor in nutritional value and rich in energy and unhealthy additives such as fats and sugar, preservatives and dyes, in addition to the treatment process And industrialization that will destroy the nutritional value of food, so excessive consumption of processed food can increase the risk of a person getting heart disease and diabetes. Eating the recommended amount of food appropriate for a person’s age, gender, and physical activity.
Information about food, to compare food products with each other and to choose a healthy product, these posters contain tables of nutritional facts about the product and its nutritional value, and in its readability a person can improve his choices.