Healthy nutrition for the body in 2024
A healthy lifestyle includes any choices, including choosing a healthy diet. It also includes a healthy eating plan that helps control weight by eating a variety of foods.
Calories:
A calorie is a unit of energy often used to measure the energy contained in foods and beverages; Eating more calories than the body uses leads to weight gain.
Calories the body needs:
You should eat healthy foods that contain the right amount of calories for the body. Calories are determined by body weight, height, age, gender and physical activity. A woman may need to eat up to 2,000 calories per day, and she also needs 1,500 calories to lose 450 grams of weight per week. A man needs 2,500 calories per day, and 2,000 calories to lose 450 grams of weight per week.
Choice of foods:
Fruits and vegetables:
Many studies have shown the health benefits of eating fruits and vegetables:
Eating fruits and vegetables is associated with a lower risk of premature death.
Fruits and vegetables reduce the risk of cardiovascular disease, including heart disease, stroke, and death from heart disease.
Eating more fruits and vegetables may reduce your risk of cancer. It is recommended to eat at least five servings of fruits and vegetables daily.
Fiber:
A high-fiber diet may reduce the risk of heart disease, colon cancer, and death. Fiber consumption also prevents type 2 diabetes. Eating soluble fiber, such as the fiber found in vegetables and fruits, especially legumes, may help control blood sugar levels in people with diabetes. Fiber is found in many breakfast cereals, fruits and vegetables. Interestingly, the recommended amount of dietary fiber is 25 grams per day for women and 38 grams per day for men.
Cereals and sugar:
Eating cereals regularly helps you lose weight and reduces your risk of diabetes. And then; It is recommended to choose foods made from whole grains, such as 100% whole wheat bread, oats, and brown rice, instead of foods made from refined grains, such as white bread and white rice.
fat:
Eating saturated fats and foods high in saturated fat may reduce the risk of heart disease. Trans fats are described on food labels as “partially hydrogenated oils” and are solid at room temperature. These fats are found in many types of shortening, commercial baked goods, and fats stored at high temperatures for long periods of time, such as cooking oil in fast food restaurants.
It's important to reduce some fat, unless you replace it with healthy carbohydrates like white bread, white rice, and plenty of sweet potatoes. Remember, eating high amounts of carbohydrates may increase your risk of heart disease by lowering high-density lipoprotein (HDL) and good cholesterol.
Red meat:
You should eat red meat, especially processed meat like pepperoni. Because it harms the heart and increases the risk of chronic diseases such as cancer, heart disease, and those afflicted with that disease.
Friends: foods
Folic acid:
Folic acid is a type of B vitamin that is important for the production of red blood cells. As a result, low folic acid levels in pregnant women cause blood vessels to form in the retina, causing diseases (sclera bifida). It is suggested that folic acid multivitamins and folate-enriched tablets are actually better than adequate folic acid intake.
Antioxidants:
Antioxidants: Vegetables contain vitamins A, E, C and beta-carotene. In addition to eating plenty of vegetables, especially fruits and vegetables. Not enough studies have been done on whether antioxidant vegetables help prevent disease, especially cancer, and there is no evidence to support antioxidant supplements, especially in people with vegetable deficiencies.
Calcium and Vitamin D:
Therefore, all vitamins D, especially for women; Home Risks of Osteoporosis. A doctor can help determine the body's need for calcium, vitamin D, and other nutritional supplements as a result of eating these vegetables. It recommends that men (before flax only) and women consume at least 1,000 mg of calcium per day, and after the meteorite, women should consume 1,200 mg of calcium per day throughout their lives, and no more than 2,000 mg of calcium per person. day . . You can also benefit
People over the age of 70, and it contains 800 units of vitamin D, equivalent to 20 micrograms, after taking the opinion of the prosecution. For other adults, I order 600 IU, which is 15 micrograms per day.
Follow these guidelines for a balanced diet:
. Eat vegetables, whole grains, and red meat. You should eat at least one serving of fruits and vegetables every day. In fact, the following may apply:
. Different types of fruits and vegetables are part of breakfast.
. Green salads and simple recipes in the store.
. Place the seed on the grain.
. Replace half the amount of grains with whole grains, such as whole wheat bread.
. The most important thing is to eat a lot of junk food and eat the good stuff.
In fact, the following must be followed:
. Choose chicken, fish and beans instead of red meat.
.Cooking with oils that contain saturated, mono- and polyunsaturated fats, such as corn, olive oil, and palm oil.
. Choose oils that contain partially hydrogenated oils.
.Eat traditional baked goods that contain saturated fats, such as many types of biscuits and cakes.
.Eat fast food and eat healthy foods like hot chicken or salad at home.
. He has a good or fake file, which is good for those who don't need it enough.
. Avoid sweetened drinks, sugar, fruit juices, fresh juices or unpleasant substitutes, and horseradish.
.To follow a healthy lifestyle, you should reduce:
. Fat, added sugar and sodium.
. In addition: Consume less than 10% of your daily calories from sugar.
. Eat less than 10% of your daily calories and increase that number.
. Consume less than 2,300 mg of oxygen per day.