How Can We Eat Healthier?
The food we consume has a huge impact on our health and quality of life. Although eating healthy may seem quite easy, the rise in popular diet and diet trends causes confusion. In fact, these trends distract attention from the essential nutritional principles.
Research continues on the relationship between serious diseases and malnutrition. For example, healthy eating; It lowers the risk of heart attack and cancer, which are the most common causes of death in the world. A good eating plan; It can improve all areas of life, from brain function to physical performance. In fact, food affects all cells and organs in the body. If you participate in a sportive activity, there is no doubt that a healthy diet will contribute to a better performance.
Calories and Energy Balance
The importance of calories has been pushed aside in recent years. While calculating calories is not always a necessary process, total calorie intake plays a key role in weight control and health. If a person eats more calories than they burn, they store the calories as a new muscle or body fat. If you consume fewer calories each day than you burn, you lose weight. Those who want to lose weight should also go to calorie restriction. Conversely, if you want to gain weight and increase muscle mass, you must get more nutrients than the body burns.
Macronutrients
There are three groups of macronutrients: carbohydrates, fats and proteins. These nutrients are needed in higher amounts compared to other substances. They provide calories and have various functions in the body.
Common foods for the macronutrient group;
1) Carbohydrates: Provides 4 calories per gram. All starchy foods such as bread, cake and potatoes, fruit, legumes, juice, sugar and some dairy products contain carbohydrates.
2) Protein: Provides 4 calories per gram. Main protein sources; meat, fish, dairy products, eggs and legumes.
3) Fats: 9 calories per gram. Main sources of oil; nuts, vegetable and animal oils, butter, cheese, fatty fish and red meat.
How much macronutrient to consume depends on lifestyle and goals as well as personal preferences.
Micronutrients
Vitamins and minerals needed in small doses are in the micronutrients class.
Some of the most common micronutrients;
1) Magnesium: It plays a role in more than 600 cellular processes including energy production, nervous system functions and muscle contraction.
2) Potassium: This mineral; It is important for blood pressure control, fluid balance, and muscle and nerve function.
3) Iron: Known primarily for carrying oxygen in the blood, iron has many benefits, including boosting the immune system and brain function.
4) Calcium: It is an important component of bones and teeth. It is also a key mineral for the heart, muscle and nervous system.
5) All vitamins: From vitamin A to vitamin K, all vitamins have important functions in all organs and cells in the body.
All vitamins and minerals are essential nutrients. This means that it must be taken from food in order to survive.
Consuming All Nutrients
All foods should be aimed to be consumed. All nutrients term; describes natural and unprocessed foods that contain only one ingredient. All foods tend to be nutrient-dense and contain low energy density. This means; They contain fewer calories and contain more nutrients than processed foods. In contrast, many processed foods have low nutritional value and are called empty calories. Consuming plenty of foods with this feature is associated with obesity and other diseases.
Healthy Food Groups
1) Vegetables: Should be consumed as the basis of most meals. They contain low calories but contain the highest amount of micronurtients and fiber.
2) Fruits: Contains micronutrients and antioxidants that improve health.
3) Red meat and fish: They are the biggest sources of protein. Although vegetarian diets are also common, they have an important place in nutrition.
4) Hazelnuts and kernels: In addition to being important sources of oil, they also carry important micronutrients.
5) Egg: An unprocessed egg; It is a combination of proteins, beneficial fats and micronutrients.
6) Dairy: Rich in protein and calcium.
7) Healthy starchy foods: Potatoes and quinoa are healthy and high in nutritional value.
8) Beans and legumes: They are the richest sources of fiber, protein and micronutrients.
9) Beverages: Water constitutes a large part of liquid consumption. In addition; Tea and coffee can also be consumed in normal quantities.
10) Herbs and spices: They are quite high in terms of nutrient amounts.
Foods to Avoid
While consuming healthy foods, the consumption of those classified as unhealthy should be reduced as much as possible.
This type of food;
1) Sugar-based products: Foods with high sugar content, especially sugary drinks; It is linked to an increased risk of obesity and type 2 diabetes.
2) Trans fats: Partially hydrogen-saturated fats are known as trans fats and are linked to serious illnesses such as heart disease.
3) Processed carbohydrates: Consuming large amounts of foods such as white bread with high amounts of carbohydrates can lead to obesity and metabolic diseases.
4) Vegetable Oils: Although most people believe that vegetable oils are healthy, these oils can disrupt the body’s omega 6-omega 3 balance. This can cause problems.
5) Processed low-fat products: Although they are often offered as healthy alternatives, low-fat products contain plenty of sugar for better taste.
Portion ControlHow Can We Eat Healthier?
Calorie control is a key factor for weight gain and health. Control of the portions prevents too much calorie intake. There are some simple strategies to control portion size. For example, smaller plates can be used and wait 20 minutes after the first serving. Another popular approach is to proportion the portion sizes according to the size of the hand. For example; Carbohydrate should be the size of 1 punch, protein 1-2 the size of a palm, and healthy fats the size of 1-2 thumb. Calorie-dense foods such as cheese, nuts and fatty red meats are healthy, but care should be taken when consuming.
