The basics of proper nutrition

Eating healthy doesn’t mean following a strict diet that deprives you of all your favorite foods. However, eating healthy means eating foods that help you stay healthy, improve your mood, and give you the energy to get through the day without feeling tired. You can achieve this by learning some nutritional basics and applying them in a way that suits your lifestyle. Together, we’ll learn the basics of good nutrition to help you achieve your goals.

Moderation does not mean giving up certain foods, as the body needs a balance of all nutrients. However, moderation means avoiding unhealthy foods and eating healthy foods. The concept of moderation can be applied in the following ways:

Avoid certain foods: If you are avoiding certain foods, it is natural that you want them more than before. And if you eat it, it is considered bad luck, which can make you give up on your goal of a healthy diet. So, to avoid this problem, reduce the amount of unhealthy foods in your current diet and start reducing it gradually. After a while, you don’t think too much about these foods and you want to eat them less.

Reduce portions at each meal: You can limit the portion size at each meal to be smaller than usual, and do so gradually. Use smaller boards or share your board with a family member. If you feel full after eating a dish, you can eat vegetables or fruits to satisfy your hunger.

All is well
Healthy eating is not just about what you eat, but how you eat it. Eating should have certain rules to help you get the most out of your food. You can achieve this by trying the following:

Eat with others whenever possible. Eating with family or friends has many social and emotional benefits, especially for children. Eating in front of the TV or computer often leads to overeating.

Eat slowly and allow yourself to chew and taste the food well. Thus, feeling full comes faster than overeating too quickly.

Only eat when you feel hungry. If you feel hungry, try drinking a glass of water, as the body usually confuses thirst with hunger. Also try to stop eating before you feel full, as the brain takes time to signal that you are full.

Do not miss breakfast, because eating breakfast is the main trigger to start the metabolism process responsible for burning extra calories in the body. Choose breakfasts that will give you energy throughout the day.

Try not to eat at night: it is better to eat dinner early so that the digestive system has time to rest before the next breakfast.

Eat more fruits and vegetables
Vegetables and fruits are essential to a healthy diet as they provide a feeling of fullness with fewer calories. Vegetables and fruits are also rich in vitamins, minerals, antioxidants and dietary fibre. In addition, it protects you from many diseases, especially cancer. Eat more colorful vegetables and try to eat 5 servings of vegetables or fruits per day.

Eat healthy carbohydrates
Choose healthy carbohydrates and high-fiber cereals for long-lasting energy. Whole grains are rich in phytochemicals and antioxidants that help protect against heart disease, certain types of cancer and diabetes. Studies have shown that people who eat more whole grains are healthier.

Eat healthy fats
The body needs good sources of healthy fats to nourish the brain, heart, and cells as well as hair, skin, and nails. Foods rich in omega-3 fatty acids are especially important and can reduce cardiovascular disease and improve mood.

Watch your protein
Protein is responsible for building muscle and nourishing hair. The protein in food is broken down into 20 amino acids, which are responsible for building the building blocks for body growth and energy, and are also needed to maintain cells, tissues, and organs. A lack of protein in the diet can lead to stunted growth, decreased muscle mass, a weakened immune system, and a weakened heart and respiratory system.

Eat more calcium-rich foods
Calcium is an essential nutrient that the body needs to stay healthy and strong. It is the lifelong bone-building foundation for both men and women, as well as many other important functions. Apart from leafy green vegetables and legumes, milk and milk products are among the most important calcium-containing foods.

Reduce your salt and sugar intake
Sugars are an important factor in many health problems such as obesity and diabetes. In addition to sugar consumption,

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