Why is a healthy diet valuable?
We must be nourished for growth, development, regeneration of worn-out tissues and to provide strength. While doing this, we must be conscious.
How to eat healthy?
Our daily nutritional and calorie needs are determined by our age, gender, height, weight and physical activity. Since there is no official website for this bet in our country, I can give an example of a website prepared by the US government: www.choosemyplate.gov: SuperTracker. By entering this site, you can calculate the 5 main food cluster measures that you should consume per day. These; cereals, fruits, vegetables, protein, milk and dairy products.
What is a stable diet?
It is a diet containing protein, fat and carbohydrates.
What are the sources of protein?
Meat, milk, dairy products, eggs, dried beans, peas, hazelnuts…
Why should there be fat in the diet?
Fat is one of the building blocks of the body. They play a role in the body’s defense system, the work of coagulation factors, and the use of vitamins A, D, E, K. Omega-3, a type of fat, is valuable for brain development.
Which type of oil is most suitable?
Vegetable unsaturated fats are the healthiest.
What are wasteful oils?
Saturated and trans fats are not healthy because they are sources of cholesterol.
How do I reduce oil?
Apart from the foods we take, we can reduce the amount of fat we consume per day by changing the way of cooking.
Why should carbohydrates be in the diet?
The main power source of the body is carbohydrates.
What are the types of carbohydrates?
Carbohydrates are divided into ‘simple’ and ‘complex’.
Easy carbohydrates are a quick powerhouse. It is found in natural and artificial foods such as natural sweet foods (fruit), table sugar, honey, syrup.
Complex carbohydrates are a long-period power source. They also contain fiber. They are found in bread, rice, some fruits and starchy vegetables (potatoes, corn).
What are fiber foods?
The indigestible part of plant foods is called ‘fiber’. They originate from fruit, vegetables, and whole-grain artifacts. Since they have a low glycemic index, they provide a constant blood sugar level, prevent hunger and therefore diabetes. It also has anti-constipation effects. They lower cholesterol.
Why is calcium valuable?
It is valuable for bone health.
What is a source of calcium?
Milk and dairy products, dark green leafy vegetables, soy and sea products, contain plenty of calcium.
Why is vitamin D valuable?
It is valuable because it provides the absorption of calcium from the intestines.
What is the source of vitamin D?
Vitamin D fortified milk, fish such as salmon containing unsaturated fat, sunlight are sources of vitamin D.
Why is iron valuable?
Iron is required for blood production in the body.
What is a dietary source of iron?
Spinach, beans, red meat, liver are the most powerful food sources of iron. Iron is very difficult to absorb from the intestines. We can increase iron absorption by taking citrus fruits such as tomatoes and oranges that contain vitamin C.
What is folic acid and why is it valuable?
Folic acid, which is a B group vitamin, is the only vitamin proven to cause structural anomalies in infants due to its deficiency in women of reproductive age. At least one month before getting pregnant, it is recommended to take 400 micrograms of folic acid per day for those who do not have other health problems.
What is the source of folic acid?
Dark green leafy vegetables, flour, rice, beans and yellow fruits are rich in folic acid.
Why is salt wasted?
Excess salt is the cause of hypertension. It is recommended to consume less than 1 teaspoon (<2300 mg) per day. If you are over 50 years old, have diabetes, kidney or blood pressure, salt ≤ 1500 mg/day should be consumed.
