Tips on healthy eating for a healthy life and knowing what we don’t know about nutrition
Hippocrates, who is considered the father of medicine, defined the basic principle of healthy life as “the personal structure of the individual and the power of different foods.
The World Health Organization defines health as a state of complete physical, physical and mental well-being.
defined as. Healthy growth and development, maintenance of current health, life expectancy and quality of life
The main thing is to consume enough-balanced and varied foods in order to increase
Nutrition is one of the most important issues that have been emphasized in recent years.
While man fights death and disease brought on by constant hunger and malnutrition, others are excessive and wrong.
Due to the disorders caused by nutrition, they cannot work at an early age, become unable to produce,
and they become a material and moral burden on the environment or they lose their lives at an early age. Wrong and unconscious nutrition,
It takes its place in the first place in terms of the problems of people, family, society, and increasingly the country.
A team that has recently been made by incompetent people, lacking infrastructure and sufficient scientific studies.
explanations and suggestions further increase the nutritional knowledge level of the society, which is already quite confused on this issue.
This situation is the most common cause of inadequate and unbalanced nutrition problems in the society.
affected pregnant women and growing children, young people whose return is extremely troublesome or backward
It is highly likely that it will cause irreversible health problems. Therefore, wrong and unbalanced nutrition
with the right information from the right place or people at the right time, which is one of the main tools in preventing
The navy is the first step in improving the diet of the individual, then the family and society.
it could be. Because the first purpose of the individual, family and society is to be healthy, productive and happy.
a well-developed, well-functioning body structure mentally, spiritually, physically and socially, and this structure is life-long
Of course, nutrition is not the only factor that ensures this functionality, the effect of heredity, climate and environmental conditions.
Although it is undeniable, there are many reasons that correct and healthy nutrition has an effect on all these factors alone.
shown in the research.
Nutrition takes place in a process that starts as soon as the baby falls into the mother’s womb and continues until the last breath.
It should not be forgotten that it is necessary to raise our awareness on this issue in every period of life.
In order to take the right steps about nutrition, “no time” should be considered too late, every mistake should be made.
It should not be forgotten that it will affect future generations. Even one or two crucial measures that seem simple to take,
Apart from diseases such as cancer and cardiovascular diseases, which are the leading causes of death today, mental retardation,
rickets, simple goiter, anemias, many infectious diseases, miscarriages, infertility, growth-development
retardation, skin, hair, eye, bone-muscle structure, dental caries, (Calcium and Vitamin D Deficiency – Bone Resorption
), obesity-weakness, depression, fatigue, weakness, irritability, intolerance, hormonal problems.
It also affects our behavior.
If we think that our life is made up of the decisions we make, then the nutrition is our mood and mood of the day.
their effects on our behavior, in other words, on our decisions, ultimately determining our quality of life.
We have to think more.
In the light of the above information, individuals of different ages, genders and special conditions need to have an adequate and balanced diet.
It should not be forgotten that there are differences in energy and nutritional requirements. People need
They cannot take nutrients by weighing them, they are met with natural foods. Our foods, the types of nutrients they contain, and
different in quantity. Some foods are rich in protein, some are rich in any vitamin. Every food is the same
We do not have the opportunity to eat at the same time. Therefore, we divide our foods into 4 groups in terms of their nutritional values.
we can collect. The nutrients in this group are interchangeable. Our daily diet includes foods from all groups.
and if their amount is suitable for our needs, we get enough and balanced nutrition: To summarize,
Group 1: Milk and dairy foods: This group is the best source of calcium. Milk, yoghurt, cheese, cottage cheese and milk
Desserts made with honey are included in this group. 2 servings a day of any or more of the foods in this group
must be renewed. A large glass of milk or yoghurt, two matchbox-sized cheeses, a small bowl of pudding or
rice pudding is considered one serving. Foods in this group are especially suitable for growing children, pregnant and lactating women.
It is important for the elderly. Two servings per day, for example, two matchboxes, for adults and normal individuals
Even if a large amount of cheese or a glass of yoghurt is enough; children, pregnant and lactating women 3-4 servings
they should.
Group 2: Meat, chicken, fish, eggs, dried chickpeas, beans, lentils and products made from these foods:
Foods are rich in protein, B vitamins and iron. They also give energy. Any or any of the
Two servings a day should be eaten. This group of foods constitutes the first meal of lunch and dinner. If an egg is eaten in the morning
half portion is taken. Legumes for one meal and vegetables with meat for another are sufficient. instead of meat
Fish or chicken can also be eaten. Teenagers, pregnant and lactating women should take 3 servings from this group.
Group 3: Fresh vegetables and fruits: We meet our vitamin C requirement from this group. Potatoes, cauliflower, celery,
eggplant, artichoke, beet, zucchini, tomato, cucumber, pepper, green leafy vegetables, carrots and all kinds of fruits. This
5-7 servings of any or a combination of the foods in the group should be eaten every day. received
a portion of vegetables and fruits from green leafy vegetables or citrus fruits such as oranges, lemons or tomatoes
should be. A medium-sized one of fruits such as orange, apple, pear, banana, 3-6 fruits such as apricot and plum
qty; half a glass of strawberries, cherries, etc.
portion counts. When green vegetables are chopped, the amount that fills 2-3 glasses of water, one medium-sized potato,
one small carrot, one small green zucchini, again counts as one serving.
Group 4: Cereals and foods made from cereals: This group constitutes our main energy source. Bread, pasta,
noodle, rice, bulgur, couscous, pastries, desserts made from flour and semolina. Bread is the food we eat at every meal.
For an adult person, 1-2 medium slices of bread are sufficient for meals. People who show a lot of movement get two or three times that.
As with food, people who work by sitting more do not need to eat more than one portion. mobile worker
people can eat 2-3 servings depending on the degree of work they do. 3-5 tablespoons of pasta or rice, one
portion counts. The portion size of the desserts is adjusted according to the varieties. 3-4 tablespoons of semolina halva,
5-6 pieces of lokma, 3-4 of the pastry, and a normal slice of the pastry are considered one portion.
portion should be eaten.
Oil, sugar, tomato paste and spices not specified in these groups are used to flavor foods. sugar to the body
Since it only provides energy, eating too much sugar leads to an unbalanced diet. Honey, molasses, jam and
Foods like marmalade take the place of sugar. Workers and athletes with a lot of physical activity can eat dessert at every meal.
About half of the fats we eat daily come from the composition of our food. Meat and so on
with food; Adding oil to the meals in which foods such as peanuts, olives, walnuts, milk, cheese, eggs are used.
There is no need. The oils we use for breakfast and meals can be solid or liquid. Balanced from fats and oils
must somehow be defeated. The amount of fat a person will receive daily is 20-30 g. (2-3 tablespoons). This oil
half of it should be from vegetable oils. You can eat too much of the foods in this group and too little or too much from the other groups.
people who do not take any means an unbalanced diet. For example, daily foods are mostly meat, pastries, rice,
A person who has bulgur and sweets and does not eat fresh vegetables and fruits can not get enough of some of the vitamins and minerals.
cannot provide as much. In addition, there is no benefit to eating too much of any fruit. Daily
While choosing our food, each
It is necessary to take the amounts shown from the foods in the group in order to prevent inadequate and unbalanced nutrition.
Nutrient groups and nutritive values Nutrient groups Attributes
1. Milk and its Products: Rich in calcium, B vitamins and protein.
_ Milk-yoghurt -Low fat and cholesterol.
_ Fatty cheeses -Lots of fat, saturated fat, cholesterol.
_ Fat-free cheeses -Low fat and cholesterol.
2. Meat, chicken, fish, eggs, Protein, B vitamins, iron and zinc legumes: they are rich.
_ Red meat -Contains saturated fat and cholesterol.
_ White meat – Low in fat, saturated fat and cholesterol.
_ Eggs – Less fat and saturated fat, more cholesterol.
_ Legumes – Very little fat, no saturated fat, no cholesterol, contains fiber. Rich in potassium and magnesium.
_ Nuts, walnuts, etc. -Unsaturated fat, vitamin E, magnesium and
rich in potassium.
3. Fresh Vegetables and Fruits: Vitamin C and some B vitamins and carotenoids, the precursors of vitamin A, fiber and potassium
they are rich.
_ Leafy greens -rich in vitamins C, E and carotenoids.
_ Citrus fruits, tomatoes -rich in vitamin C.
_ Carrot, apricot -Rich in carotenoids.
4. Cereals and Products: They are sources of energy. Whole wheat and bulgur are rich in B vitamins and have pulp.
ingredients and vitamin E.
* Fat, Sugar and Sweets: They are pure foods, they are a source of energy.
_ Butter – It has a lot of saturated fat, cholesterol, vitamin A.
_ Margarine – Lots of saturated fat, no cholesterol, vitamin E.
_ Olive and palm oil – They contain a lot of monounsaturated, no cholesterol, vitamin E, carotenoids.
_ Vegetable oils – Lots of polyunsaturated, no cholesterol, vitamin E.
_ Sugar, jam, honey, molasses -Many carbohydrates, iron, calcium, potassium in molasses
they contain. If all the stories are ignored, let’s not forget that the disease will enter with a scale and will leave with a miscal.
wish you stay healthy…
