2023-06-26 11:48:38
A healthy balanced food is one that contains different nutrients from all the basic food groups, and in sufficient quantity for the necessary needs. This is to supply the body with the necessary daily energy, maintain all body functions, and develop the life stages with healthy and sound growth.
Since we always strive to have a healthy and fit body, this will require achieving a nutritional balance in accordance with the nature and health of the body. Therefore, we will need to know the criteria for healthy diets to choose them properly.
So let us inform you, through the “Heya” website, of the criteria for healthy diets, through the clinical nutritionist Maryam Gamal Louka from Cairo, so that you can always benefit from them, especially if you need to lose weight without subsequent damage and affecting the functions of your body’s organs in general.
Healthy diets include five groups from different sources that should not be missed
Healthy diets have standards
According to Dr. Maryam, a healthy balanced diet must include the following:
All nutrients from carbohydrates, proteins, healthy fats, vitamins, minerals and water. That the food be sufficient, that is, that it be in the quantity necessary for the needs of the body and the energy it expends. The food should be clean to avoid poisoning by contaminated food.
Healthy diets are associated with five groups
Dr. Mariam added, to adopt any healthy diet, it must include food groups, which are a group of foods that share nutritional properties or biological classification.
There are five basic food groups; Each group provides important nutrients for the body, and foods are divided into food groups that are similar in their components. which is next:
Cereals and products group
It is an important source of energy and fiber, and it includes bread, pastries, wheat, corn, barley, oats, rice, and pasta. Preferably, at least half of the grains consumed should be whole grains; It is an excellent source of fiber, as well as many B vitamins, iron, and magnesium.
These include whole wheat, oats or oatmeal, brown rice, and quinoa; It is recommended to eat from 6 to 11 servings per day, with each serving being equal to one slice of bread or half a cup of rice or pasta.
It is worth noting that whole grains include great health benefits, help control weight, prevent heart disease, type 2 diabetes, and some types of cancer, as they facilitate the movement of the large intestine, and increase the beneficial bacteria in the colon.
Healthy diets should include five groups to meet the needs of the body without collateral damage
group of proteins
They are the substances that constitute the main source of protein, as they are necessary for building the body, resisting diseases, and repairing damaged cells. They are found in foods of animal origin such as: “chicken, beef, or fish, eggs, milk, and dairy products,” as well as legume plants that contain protein. Of plant origin, such as: “beans, lentils, and kidney beans.” It is recommended to eat 2 to 3 servings per day of various proteins.
It is worth noting that protein is one of the most important components of a healthy, balanced diet. It provides our bodies with energy, helps transport oxygen to all parts of the body, and is involved in building muscles, tissues and bones.
It is also important for the manufacture of antibodies in the immune system; However, it is not recommended to follow diets that focus on proteins and fats only and exclude carbohydrates because they deprive you of important nutrients and may cause you health damage.
It is also not recommended to take protein from processed meats such as: “bacon, sausage, and deli meats.”
Vegetable group
This group is considered a rich source of vitamins and mineral salts, and it is recommended to eat 3 to 5 servings a day of various vegetables, and one serving is equivalent to a cup of leafy vegetables, or half a cup of other vegetables, whether raw or cooked, including: “spinach, broccoli Peas, kale, sweet potatoes, tomatoes, garlic, onions.
Fruits group
It includes fruits of all kinds; As it is a rich source of vitamins and mineral salts such as dates, fresh and dried fruits, and it is recommended to eat 2 to 4 servings per day, and the portion may consist of 1/2 cup of sliced fruit, 3/4 cup of unsweetened fruit juice, or a whole medium-sized fruit, Such as: “apples, bananas, pears, strawberries, oranges, grapefruits, apples, blackberries, pomegranates, pineapples.”
Healthy diets have specifications that you always adhere to, especially during your weight loss
Group of milk and its derivatives
It includes milk and its various products derived from it, whether in the form of liquid “milk” or solid “cheese”. This group provides a high percentage of protein, calcium and vitamins. It is recommended to eat 2-3 servings per day of milk and its derivatives, and the share is like one cup of milk or yogurt; Note that it is a main source of calcium, which is important for bone health, so it is recommended to take low-fat dairy products in particular.
It is worth noting that women or girls who suffer from lactose intolerance can take low or lactose-free dairy products, or soybean products such as “soy milk” to be able to obtain the nutrients provided by dairy products.
Healthy diets have set portions
On the other hand, Dr. Maryam explained that following knowing the groups of healthy, balanced meals, it is also important to know the number of servings distributed throughout the day for each component. of them, as follows:
Fruits and vegetables: It is recommended to take 5 servings per day. Starches, preferably whole grains: 3 to 4 servings per day. Protein, whether vegetable or animal: 2 to 3 servings per day. Dairy or dairy alternatives: 2 to 3 servings per day.
Note that if you suffer from pressure, diabetes, or any other medical condition, you should consult your doctor regarding the type of food and the number of servings that are appropriate for you.
Healthy diets have shares that are determined by the specialist doctor according to the nature and health condition of the body
Poor selection of healthy diets has risks
In this context, Dr. Mariam emphasized that the term malnutrition does not always refer to a lack of food intake, but rather sometimes refers to a lack of access to important nutrients. It is possible to eat large amounts of food rich in calories, but despite that you do not get enough. Essential items, which may bring you health risks.
For example, your reliance on foods high in saturated fat, added sugar and sodium, And the lack of eating vegetables and fruits, may lead to many health risks, such as::
heart disease. Type 2 diabetes. cancer. Obesity.
and finally, Pay close attention when choosing your healthy meals at all stages of your developing life, and commit to seeing your specialist doctor to determine your daily portions in a healthy way. Especially when you follow various diets to lose weight, to include healthy meals that are beneficial for improving your health and enhancing your beauty, not the other way around.
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