The known and most correct answer to the question of what are the basic building blocks of a healthy life is ‘healthy nutrition and adequate physical activity’.
So what is a healthy diet and what should we pay attention to for a healthy diet?
1) Reduce Simple Carbs, Don’t Be Afraid of Healthy Carbs!
Carbohydrates are divided into simple and complex carbohydrates.
Simple carbohydrates, in other words, simple sugar; sugar beet, sugars obtained from sugar cane and high fructose corn syrup (HFCS). We get simple sugar from the sugar we throw in tea, from the cakes and desserts we make at home. We can buy YFCS from all kinds of ready-made foods, packaged products and soft drinks.
Complex carbohydrates occur naturally in foods. It is a type of carbohydrate found in bread and cereal products, legumes, milk and dairy products, fruits and vegetables.
CAUTION!
Simple sugars have no nutritional value! They only give energy and increase the risk of various chronic diseases when consumed in excess. Complex carbohydrates, on the other hand, are both a good source of energy and contain important nutrients such as vitamins, minerals and fiber necessary for the body to function in a healthy way. For this reason, complex carbohydrate sources should be preferred instead of simple sugars in nutrition.
Getting enough carbohydrates in the diet is necessary to create a feeling of satiety and to prevent muscle loss if you are in a slimming period. . But as in everything else, balance is important here too. Although the need for carbohydrates varies according to the individual, I would like to remind you that consuming carbohydrates is not in the form of a plate of pasta or rice.
2) Consume Quality Protein Sources
Proteins are the building blocks of our body. The amount of protein that an adult should take is 0.8 grams per kilogram on average.
Red meat, chicken, fish, eggs, milk, yogurt and cheese are sources of quality protein. For vegetarians and vegans, legumes, oil seeds and soy products are high protein sources. Add one of these protein sources to your plate at every meal.
3) Consume Healthy Fat
Olive oil, avocado and raw nuts are sources of healthy fats. Use olive oil as the main source of fat in meals and salads. Instead of oils such as sunflower and corn oil, cook your meals with olive oil and do not burn the oil. Try to consume butter as little as possible, and don’t even put margarine in your kitchen.
4) Add Vegetables to Your Plate at Every Meal
Vegetables are rich sources of vitamins and minerals, which are essential for our body. Therefore, instead of cooking vegetables that you can consume raw, consuming them as a salad will be the right option to benefit more from their vitamins and antioxidant properties. Let vegetables make up a quarter of your plate at every meal. Make sure to consume at least 2-3 servings of vegetables a day.
5) Eat 2-3 servings of fruit a day
Fruits, like vegetables, are rich in many vitamins and antioxidant compounds. It is also a very good source of fiber (pulp) and contributes to intestinal health. Consume 2-3 servings of seasonal and fresh fruit a day and choose fruit as the primary way to meet your sweet needs.
6) Consume Milk and Dairy Products
Milk and dairy products are both a good source of protein and a source of many micronutrients such as calcium, phosphorus, zinc, retinol (vitamin A), and various B vitamins. Do not forget to consume 2-3 servings of milk and dairy products per day.
7) Consume Enough Water
Water is needed for many metabolic events such as the digestion, absorption and transport of the nutrients we take into the body, removal of metabolic wastes from the body, and control of body temperature. Try to drink at least 2 liters of water a day. You can find out how much water you should consume daily by multiplying your body weight by 0.033.
ATTENTION to the 80-20 Rule!
We now know what it means to eat healthy. However, it should be noted that it is not always possible to eat 100% healthy in life. Eating can also be a social activity. So what do we do then? We will apply the 80-20 rule. When 80% of what you eat is healthy, it’s okay to have the remaining 20% of foods labeled as unhealthy. As in everything else, the most important thing in nutrition is balance.
