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27.11.2020 / 00:00

For a healthier life

For a healthier life

Healthy eating is one of the most important issues in terms of maintaining both health and fitness. From the time children are breastfed, to adulthood and old age, it is important for all age groups to follow a healthy and regular diet, to prevent disease and to have an ideal body weight. All types of food must be met in order for the body to be able to perform its daily functions without any problems. To ensure this, a healthy and regular diet is essential. In addition, obesity and many chronic diseases are among the most important risk factors for individuals of all ages. Therefore, keeping your body weight in the ideal range with a healthy diet and calorie intake is very important to prevent disease and live a healthy life. For all these reasons, the necessary attention should be paid to healthy eating at every stage of a person's life, from childhood to old age, and they should be determined to act consciously in this regard.

Foods contain a source of energy necessary for physical activity and biological functions in the body. There are 3 basic foods in the food we eat. These are carbohydrates, proteins and fats. In addition to these three basic groups, called macro-food components, vitamins and minerals, which are members of the micronutrient system, are other components found in food. It is very important to fully meet the needs of vitamins and minerals for the smooth functioning of the digestive, respiratory, circulatory, muscular and nervous systems, and for the healthy continuation of hormones and body fluids.

In addition, the maintenance of the order of many systems in the body is possible only through the implementation of a healthy and regular nutrition plan.

Healthy eating is a type of nutrition that contains all the macro and micronutrient components in the most basic sense, in the amount needed by a person, and at the same time fully meets the amount of energy needed by the individual, suitable for maintaining an ideal weight.

Because each person's body composition, age, sex, and health status are different, there is no single list that can be defined as a healthy eating program. The list of healthy foods should be prepared by a dietitian individually for each person, although the general rules are known.

Proteins

Also known as a constructive and restorative food group, it is the most important food component in the formation and development of the human body. The amount of protein must be fully met in order to support mental and intellectual functions, realize basic skills and create the energy needed for this, maintain healthy immune system components and blood production, and perform more functions. In young people, and especially in active people and athletes with high levels of physical activity, the amount of protein needed for a healthy diet increases, while in people with a passive lifestyle, liver and kidney disease decreases the amount of protein needed to eat.

Carbohydrates:

Carbohydrates, which are the body's main sources of energy, can be obtained from grains, dried legumes and fruits. Full carbohydrate needs should be met by complex carbohydrates (whole grains, legumes) with a high content of fiber, vitamins and minerals instead of refined sugar and refined grains. Thanks to this, while maintaining weight control, it can also prevent energy and mood swings, and blood sugar can be controlled.

Oils:

Fats, which are another food component, are the group of foods that are most associated with weight gain and should be taken in moderation. However, the amount of fat the body needs must be fully met from healthy sources in order for the body to be able to function without problems and, in particular, to maintain hormonal order.

Animal fats and processed fats such as margarine should be avoided as much as possible, and fish containing olive oil and omega 3 fatty acids should be used instead. While meeting the need for fat, it should not be forgotten that it does not consist only of fats added to food, but also contains a significant amount of fat in foods such as meat, milk and fish.

What are the problems associated with unhealthy eating?

Many of the most common chronic diseases in the world are directly related to nutrition. In addition, there is an increase in the risk of developing many other diseases, especially infectious diseases with unhealthy and irregular nutrition.

Obesity is the most common health problem related to nutrition in our country and in the world. Obesity, which is an advanced level of weight loss, is one of the most important risk factors for many diseases, such as cardiovascular disease, diabetes, hormonal disorders and metabolic syndrome. Unhealthy, irregular or malnutrition is called malnutrition in medical parlance. Some of the most common health problems associated with malnutrition include:

* Vitamin and mineral deficiency;
* Excessive weight loss;
* Thyroid diseases;
* Infertility;
* Growth and development retardation;
* Intense infectious diseases;
* Forgetfulness, difficulty concentrating and blurred consciousness;
* Fatigue and weakness;
* Anemia;
* Disorders of organ functions;
* Bone and joint diseases;
* Muscle loss (sarcopenia) and decrease in muscle strength.

What should a healthy eating program look like?

Using alfalfa when creating a healthy eating program can be helpful in simplifying the subject. 4-leaf clover represents 4 food groups. These groups include milk and dairy products, meat, eggs, fish and legumes, fruits and vegetables, and cereals. Women in the group of milk and dairy products during pregnancy, lactation or postmenopausal period should use 3-4 servings, while other people should use at least 2 servings.

Consumption of meat or fish should be 2-3 servings per day. Egg consumption should be 1-2 times a week in children or healthy adults, and 1-2 times a week in cardiovascular patients. Dry beans, another food in this group, should be taken 2-3 times a week, and attention should be paid to the consumption of fish at least 2 days a week.

Foods such as walnuts, hazelnuts and almonds, which contain valuable proteins and healthy fats, can be taken up to 1-2 servings a day in healthy individuals.

The last group of fruits and vegetables should be used at least 5 servings per day.

The average daily energy requirement in humans is 2,000 calories. While this is an average figure, men, young people, and those with high levels of physical activity have higher daily energy needs, while women, the elderly, and sedentary individuals have lower levels.

All this information is valid for healthy individuals, and a different nutrition program should be developed for people with any disease or those who take medication regularly. For this reason, individuals who want to start a healthy diet should first have routine health checks, and then repeat them regularly.

We would like to note that the information we provide in the blog is general information, and if you want to switch to a healthy diet, it is recommended that you go under the supervision of a doctor or dietitian.

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