Characteristics of a healthy diet
Some diets unprincipledly prohibit you from eating different foods, when the body needs all the resources and you should use all of them in a balanced way. Protein, fat, fiber, vitamins, carbohydrates and minerals are all necessary for the health of the body and you should help your body health by choosing the best ingredients from each category. characteristics of a balanced diet
Healthy eating means choosing different types of healthy foods from all food groups (fruits, vegetables, grains, dairy products and proteins) in correct and appropriate amounts. At each meal, fill your plate with 5 food groups. Half of the plate should consist of fruits or vegetables. Most women do not consume enough fruits, vegetables, whole and whole grains, seafood, fiber, or healthy fats such as olive oil or canola oil. Most of us don’t need a calorie counting program or a special diet to eat healthy. Healthy eating means avoiding food with excess sugar, sodium (salt) and saturated and trans fats. Nutrition characteristics of a balanced diet
Protein
The main source of energy for the body is protein, and you need it to perform daily activities, and of course, note that consuming too much protein can be harmful to the kidneys, and especially people who are involved in kidney diseases should be very careful in this regard. The body always needs high-quality protein intake, even in old age. Proteins exist in different animal and vegetable forms, and you should choose the most suitable ones. healthy diet characteristics | characteristics of a nutritious diet
Fat
Fats are divided into good fats and bad fats. Bad fats are harmful to the body and make a person suffer from various diseases. But good fats are good for your body and protect your heart and brain. Among the good fats is omega-3, which is very essential for physical and mental health. characteristics of healthy diet
Fiber
There are a variety of foods that are rich in fiber. These items, including fruits, nuts, vegetables, beans, etc., help to improve the digestive system. In addition, consuming fiber can reduce the risk of diseases such as heart problems, stroke and diabetes. Fiber has a great effect on long-term satiety and weight loss as well.
carbohydrate
Carbohydrates are another important source of energy for the body. But the important thing in this context is that you should use complex carbohydrates instead of sugar and simple carbohydrates. Complex types are found in foods such as vegetables, seeds, and fruits. Starch and natural sugars prevent the rapid increase of blood sugar in the body. characteristics of a healthy diet
Calcium
Calcium is very necessary to have healthy bones and without it, a person will suffer from osteoporosis. In addition, lack of calcium in the body causes problems such as anxiety, depression and lack of sleep. All people of all ages should get enough calcium through their diet. Vitamins like K and D also help to absorb more calcium in the body. You should also eliminate foods that destroy calcium in your diet.characteristics of healthy diet
Use bitter coffee without sugar
Coffee is one of the very healthy drinks that has become very common in the world. In fact, coffee is a source of antioxidants and its consumption has many health benefits, including the fact that coffee can reduce the risk of diabetes, mental decline, and liver disease. There are different types of coffee and it contains added sugar, juice, cream, sweeteners and milk. This drink is mostly served as a dessert. Drinking coffee containing sugar and high calories destroys its health benefits. Therefore, instead of consuming these drinks, use bitter coffee without sugar, or if you wish, add a small amount of milk or cream to it and avoid using sweeteners. healthy diet characteristics | 5 characteristics of a healthy diet | characteristics of a nutritious diet | characteristics of a balanced diet
Use small plates to eat
what are the characteristics of a healthy diet
Research has proven that the size of the dishes or plate can affect how much you eat. Choosing large plates will increase your portion of food, but small plates will decrease your portion of food. Studies have shown that people eat 30% more by choosing a large bowl or plate. If you have eaten more than usual at one meal, you cannot make up for it by eating less at the next meal. Therefore, by choosing small dishes or plates, you can train your brain to eat less. 5 characteristics of a healthy diet | 5 characteristics of healthy eating | 5 characteristics of a healthy eating
sleep well
Sleeping well is very important. Insomnia disrupts appetite regulation and leads to increased appetite and calorie absorption and ultimately weight gain. In fact, people who lack sleep and do not sleep enough are prone to gain weight. Lack of sleep or insomnia has a negative effect on concentration, productivity, performance of athletes, glucose metabolism and immune system function. Lack of sleep or insomnia increases the risk of inflammatory and heart diseases. Therefore, it is recommended to prioritize sleeping well and enough sleep and pay attention to the hours of sleep. characteristics of a healthy diet
Replace carbonated drinks with water
Sweet drinks are the unhealthiest drinks that contain only sugar and a lot of water, and their consumption is associated with heart diseases, obesity and type 2 diabetes. 500 ml of sweet drink contains 210 calories. Therefore, replace water with carbonated and sweet drinks or use mineral water. Drinking water burns extra calories and reduces the absorption of extra calories and sugar. 5 characteristics of a healthy eating
Fruit in a healthy diet
Fruits are very healthy foods that are rich in water, fiber, vitamins and antioxidants. Studies have shown that eating fruit is associated with a reduced risk of heart disease, diabetes and cancer. Since fruits contain fiber and various plant compounds, their sugar is digested slowly and does not increase and fluctuate blood sugar, but this description does not apply to fruit juice. Most of the fruit juices are not prepared from natural fruit, but are prepared and produced by the concentrate method and contain a lot of sugar just like non-alcoholic drinks. Even natural fruit juices do not contain fiber and fruit pulp, therefore, by consuming these types of fruit juices, the blood sugar level increases and fluctuates. Therefore, it is better to use natural fruits. 5 characteristics of healthy eating