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What are the recommendations for balanced nutrition to reach a proper weight ?


"A sound human eating routine is an approach to convey our food to every day slims down, to be a reasonable and solid eating regimen, fit to our energy needs for exercises in our day by day lives," said Turkish specialist Mukhtar Fatih B. Dili, a pediatrician at Medical Park Hospital in Izmir, west of Izmir.

The diet contains essential elements of minerals and vitamins, as well as a key supplement through the regular daily exercise that is appropriate to our overall health situation," he said.

"A healthy diet helps people throughout their lives to prevent malnutrition in their various forms, as well as a range of noncommunicable and related diseases," he said.

Important habits in any diet program:

 1- Eating slowly and chewing well reduces the amount of food intake.

2-Eat salads rich in fresh vegetables at least once a day, using olive oil when cooking.

3-Eat fresh fruits and vegetables, they are low in calories and rich in nutritional content, such as turnips, broccoli, cabbage, etc.

4-Find food items with easy recipes and fresh or frozen ingredients instead of canned.

5-Monounsaturated fats such as olive oil, as well as avocados and nuts such as almonds, hazelnuts, walnuts, and some seeds such as sesame should be taken.

6-You should take products that contain the calcium needed by your body to prevent osteoporosis such as milk, milk, and cheese.

7-You should drink enough water daily, and it is recommended to drink 8 glasses a day, which helps to expel waste and toxins from the body.

Eat fish once a week, as they have important benefits for the body such as healthy fats.

Eat fruits rich in fiber, vitamins, and antioxidants, such as berries and apples.

On the other hand, Dili stressed that avoiding the following:

1-Avoid late eating at night before bedtime.

2-Do not eat while watching TV to avoid overdoing it without any attention.

3-Avoid refined foods such as bread and pasta and replace healthy items with them.

4-Refrain from taking harmful items gradually such as refined sugar, salt, saturated fat, etc.

5-Reduce the intake of saturated fat sources such as animal sources including red meat, milk products, and whole-fat dairy.

6-Avoid eating trans fats, found in margarine, and some types of biscuits, sweets, cakes, and fried foods.

7-Avoid drinking caffeine contents significantly especially coffee and soft drinks.

8-Avoid processed foods such as ready-made soups in different packages, as they contain large amounts of sodium.

Are harsh diets effective?

Severe diets are not a healthy way to get rid of excess kilograms, as they can lead to the following complications:

 Fatigue and poor activity, consuming small amounts of carbohydrates and fats deprive the body of two essential nutrients it needs to maintain normal energy levels and perform vital functions, according to a report by The Health shots of India by Ayoshi Gupta.

 Lack of essential nutrients and depriving the body of significant ingredients, such as fats that act as fuel for the body.

 Muscle atrophy, thus loss of strength and stamina.

 Hair loss, as a lack of proper nutrition, weakens the hair follicles, causing them to fall out. If you have heavy hair loss, a harsh diet may be the cause.

 Long-term weight gain, because the body returns to gain weight faster than before once it returns to normal food, and this occurs as a result of reduced metabolic speed when following severe diets, which reduces the rate of fat burning.










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