healthy food

Healthy eating is defined as containing foods that provide the complete nutrients that the body needs to maintain its health, enhance its sense of comfort, and provide it with energy; These nutrients include proteins, carbohydrates, and fats, as well as water, vitamins, and minerals. Eating a variety of these foods from the five main food groups helps provide the body with different nutrients, and adds flavors and textures to foods. It is worth noting that many foods in the usual diet often form part of the five main groups, and are usually referred to As junk foods, which should not be included in a lot in a healthy diet, even though fats and oils contain high amounts of calories; however, it is necessary, but in small quantities. It is also worth noting that enjoying good health is not limited to just following a completely healthy diet; rather, it is about making lifestyle changes, in which it is recommended to combine healthy eating choices with regular and consistent exercise.


healthy food ingredients


As mentioned previously, a complete and balanced diet contains foods consisting of all the major food groups in the appropriate quantities, and these food groups include the following:


▪vegetables and fruits: Eating vegetables and fruits daily helps reduce the risk of many diseases, and it also helps to ensure that the body obtains adequate amounts of dietary fiber to increase the intake of vegetables and fruits, the following tips can be followed:


*Include vegetables in the main meals.

*Eat fresh fruits and raw vegetables as snacks.

*Eat fresh fruits and vegetables in season.

*Diversity in eating fruits and vegetables.


▪Whole grains: Whole grain products are made from seed and bran, while refined grains contain only a portion of the grain. Whole grains are a rich source of dietary fiber, B vitamins, and some minerals; Including iron, zinc, and magnesium, and it should be noted that grains lose many of their health properties when they undergo the refining process.

Examples of whole grains include whole-grain bread, whole-wheat pasta, oatmeal, and cornmeal.


▪Protein:  It is recommended to eat a variety of proteins with a high content of nutrients; Including lean meat and poultry. Protein can also be obtained from eggs, seafood, beans, peas, nuts, seeds, and soy products.

It should be noted here that it is recommended to eat approximately 220 grams of seafood per week, as it also contains omega-3 fatty acids, which are beneficial for heart health; Among the seafood rich in omega-3: salmon, trout; These types also contain less harmful mercury than other types of seafood.

▪Dairy products: Milk products are a rich source of proteins and vitamins, in addition to the calcium necessary to maintain bone health. It is worth noting that low-fat and skimmed milk contains less fat compared to whole milk; However, it provides the same amount of protein, vitamins, and calcium.

And plant-based milk alternatives: soy milk and milk made from nuts, and it is recommended to choose unsweetened and calcium-fortified varieties, and some dairy products may also contain; Examples: Cheese and yogurt are high in salt, sugar, or fat, especially saturated fat, so food labels should always be checked.


▪Fats: Foods from this group contain high calories and low nutritional value, and therefore it is recommended not to eat a lot of them; Fat sources: butter, margarine, cooking oils, and salad dressings.


The importance of a healthy diet:

 A balanced diet helps provide the necessary nutrients that the body needs to function, and not following a balanced diet makes the body more susceptible to disease, infection, fatigue, and reduced performance, and children who do not get enough healthy foods may face problems. In growth and development, immunodeficiency, poor academic performance, frequent infections, and they may develop unhealthy eating habits that may persist into adulthood. In addition; A healthy diet can help reduce the risk of developing some serious diseases. Including heart disease, strokes, type 2 diabetes, severe anemia, in addition to some types of cancer, and a healthy diet can contribute to accelerating the recovery process when sick, reducing the risk of obesity and weight gain, and promoting weight loss. And strengthening the body's immunity.