10 golden rules for healthy eating

10 golden rules for healthy eating, A healthy diet means we get enough balanced nutrients that our body needs in order to sustain our daily lives. Eating a healthy diet and getting regular physical activity helps you face life’s challenges. It makes you feel energized, learn better and be more attentive.

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10 golden rules for healthy eating

1- Eat fruits and vegetables every day:

Fruits and vegetables contain vitamins, minerals, and antioxidant components that help maintain immunity. You can have servings of fresh, frozen, dried, or canned fruits and vegetables. Remember to consume at least 3 servings of fruit and 2 servings of vegetables daily.

2- Do not leave your body without iron:

Iron is one of the most important minerals necessary for our body. Iron-rich foods to help you get the iron you need include: lean red meat, fish, shellfish, egg yolks, iron-rich breakfast cereals, fortified wholegrain bread, cooked legumes, and green leafy vegetables.

3- Control your stakes:

You may eat a lot more than you need without even realizing it. You can try the following tips to help balance your portions.

• Share the food you order from outside or order a portion for tomorrow.
• Eat at least half of your daily meals from home meals.
• Avoid eating in front of the TV or while busy with other work. If you eat while you are busy with other things, you cannot control the amount you eat.
• Don’t miss the meal. Skipping meals leads to a desire to eat more at subsequent meals, and thus can lead to an increased intake of fat and calories.

4. Snack Wisely

The right healthy snacks help us eat healthy food throughout the day. You can choose the following snack alternatives during the day, taking into account the portion sizes.

• All types of fresh, dried, frozen or canned fruits and vegetables (no added sugar)
• Milk, cocoa sweets, ice cream (consult your doctor or dietitian if you have a blood sugar problem)
•  Yogurt and low-fat cheeses
• Oil-free or low-fat popcorn in the pan or in the microwave

5- Carry your lunch with you if necessary:

In these days when restaurants are closed due to restrictions, it’s time to prepare your lunch at home safely and take it to your workplace. A healthy lunch should meet a third of our daily nutritional needs. Encasing fruit, yoghurt, kefir or yogurt and oilseeds like walnuts and hazelnuts, along with your sandwich, which you’ll prepare with veggies and various cheeses, tuna or chicken between wholegrain bread, will help you eat a healthy lunch.

6- Rearrange your drinks:

Excessive intake of soft drinks, especially those that are high in sugar, can lead to weight gain and subsequently to various chronic diseases. Instead of sugary drinks, you can prefer water, low-fat or fat-free milk, regular kefir, ayran and regular mineral water

7- Get up and move:

In addition to a healthy diet, physical activity supports weight control, strong bones and muscles, reduced risk of chronic disease, and control of flexibility and balance.

8- Choose wisely when ordering from abroad:

You often order food from outside. If so, you may be getting a lot of energy from fat and sugar. A menu that consists of a regular hamburger, potato chips, soda, or sugary soda can contain more energy, fat, and sugar than anyone should eat in the course of a day.

9- Start the day with breakfast:

Several studies of breakfast help us feel more energetic during the day and provide weight control. A classic breakfast prepared with eggs, 4-5 olives, fresh seasonal vegetables, whole grain bread and cheese, or if you say you don’t have time, the practical alternative made by adding oatmeal and fruit to yogurt or milk are healthy breakfast options you can choose in the morning.

10. Read food labels.

It is important to pay attention to portion size, energy, nutrients, and proportion of nutrients that meet daily requirements when reading the label of the product we are going to buy from the market.

to remember! Change happens over time. It can take time to change your old habits, especially our diet which is part of our culture and has social and psychological implications. Make changes slowly, set realistic goals for yourself, identify the reasons holding you back, and come up with solutions.