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healthy food

Healthy food is every food that gives the human body all the nutrients it needs to continue its life optimally, for its healthy growth, and to increase its protection from diseases. So that the calories that a person enters his body are equivalent to the energy he consumes. So that they are neither excessive nor lacking in excess of what is needed, because if the calories are in excess of the body’s need, the excess will turn into fat that accumulates little by little in the body, causing obesity and health problems related to the heart and blood vessels, and if the calories are insufficient, the person will feel weak and weak due to the loss of the minimum level of energy.

Due to the increase in the number of people suffering from obesity and extreme thinness, scientists have increased their interest in everything related to healthy food. They divided the food into seven basic groups, so that a specific number of portions are taken from each group, the number of which is determined according to the necessary calories and according to the program and diet.

The seven basic groups are:

Bread and cereal set.
Vegetable group.
Fruit set.
Milk and dairy products group.
Meat and fish group.
A group of legumes and nuts.
A group of fats, oils and sugars.

Steps to get healthy food

Reducing the amount of foods rich in sodium.
Increase the amounts of green leafy vegetables, legumes and grains.
Increase the amount of fresh vegetable salads.
Avoid fatty food sauces such as mayonnaise, ketchup, and mustard as much as possible.
Increase amounts of iron-rich foods.
Increase amounts of foods rich in calcium.
Reduce the amount of sugary and starchy foods.
Reduce the amounts of smoked, salty and pickled foods.

Fluids are an essential part of healthy eating

The human body consists of about 70 percent of water, which has many tasks and functions in the body. Therefore, a person must increase the amount of fluids he consumes daily, provided that they are healthy fluids. That is, it is not too salty or sweetened, and the most important fluid that must be consumed in abundance is water. Fluids and water in the human body perform many functions, including:

It helps digest food and dissolve food to enable it to cross the walls of the small intestine and reach the large intestine.
It carries waste out of the body.
It creates an atmosphere conducive to vital processes in the body.
Regulates temperature in the body.
It maintains the shape of the cells and prevents them from shrinking and shrinking.
It helps keep the skin hydrated and fresh.

Basics in healthy eating

Maintain eating breakfast daily; Because it helps very much in controlling body weight and provides it with the vitamins, minerals, and elements necessary for proper growth.
Do not eat dinner late at night; Because eating dinner and sleeping helps to gain weight; Because food ferments in the intestines and is not completely digested, dinner should be eaten hours before bed.
Diversity in one meal; It contains carbohydrates, proteins, fats, minerals and vitamins.
Increase physical activity and do some exercises, to keep the body in a state of activity and burn calories.
Drink a large amount of water daily; So that it is not less than six cups on a daily basis.