We may all agree that health and food are closely related, the growth and normal formation of children, the strength and vitality of young people, and their productive ability largely depend on what they eat. Healthy food and balanced nutrition are the key to enjoying good health that affects our growth, activity, thinking and communication.
healthy food balance plays a major role in building body tissues and functions, as it is necessary for the maintenance of damaged cells and tissues, and is essential for growth and development. It constitutes the cornerstone in the prevention of physical, mental and psychological diseases. The effect of food on a person begins from the beginning of his formation while he is an embryo, and this effect continues in all stages of his development.
What is a balanced diet
balanced diet It is the food that is able to give the body the growth, development and energy needed to preserve the body’s cells and tissues, and which contains all the five basic nutrients such as proteins, carbohydrates, fats and mineral salts, in addition to a sufficient amount of water to ensure the continuation of life in a healthy manner.
type of balanced diet
It is necessary to eat foods in different amounts according to the body's actual need for them, as the body needs large amounts of grains (starches), and smaller amounts of fresh vegetables and fruits (salts and minerals). The body also needs moderate amounts of meat, fish, dairy and cheese (proteins), and small amounts of fats, oils and fats, which cannot be completely dispensed with.
A healthy diet helps balance your calorie intake with the necessary nutrients: proteins, carbohydrates, fats, minerals, vitamins, and water.
Among the foods needed for a balanced diet are the following:
- Cereals group (6-11 servings per day)
This group is a rich source of protein, carbohydrates and various vitamins, and the best types of grains are those that have not been subjected to any dehulling process because they are very rich | with fibres; As one portion is equivalent to: a quarter of a loaf of bread, or a third of a cup of rice, or a medium-sized potato.
- Fruits and vegetables group (3-5 servings per day)
The vegetables and fruits are rich in minerals and vitamins, in addition to containing fiber that helps satiety as well as preventing constipation; As one serving of vegetables is equivalent to a vegetable, a cup of salad, or half a cup of boiled vegetables, and as for the fruit portion: one portion is equivalent to a medium-sized fruit or half a cup of juice.
- Meat, fish and eggs group (2-3 servings per day)
This group is considered very rich in protein needed for growth from red meat, poultry, fish, eggs, meat of internal organs (such as liver) and legumes; One serving is equivalent to a piece of meat, chicken or fish the size of an egg, and one chicken egg is equivalent to one serving or half a cooked cup of lentils, chickpeas, beans or broad beans.
- Milk and its derivatives group (2-3 servings per day)
This group includes: milk, all kinds of cheese and yogurt; As one serving is equivalent to a cup of milk, or two pieces of white cheese (60 grams), or two tablespoons of milk. The importance of this group as a source of balanced food because it contains a high percentage of calcium and phosphorous, which are necessary for the growth of bones and teeth.
- Fats and oils group (used in moderation and in small quantities)
This group includes oils, butter, margarine, sugars and sweets, as well as some spices rich in fats such as mayonnaise; And we need to eat a tablespoon a day
- Water (At least 6-8 cups a day)
Water is one of the necessities of life. It is necessary for the stability of the internal body temperature, the conduct of chemical reactions, and plays a key role in the process of digestion and absorption. Therefore, it is necessary to pay attention to drinking water, especially in hot weather.
Healthy rules of healthy balanced food
- Eating a lot of vegetables and diversifying them: because they are the main source of vitamins, and it is necessary to diversify in eating them to get most of the vitamins.
- Focus on the fruit: Eating fruit is better than eating its juice. Fruit is one of the foods rich in vitamin D, which has a close relationship with calcium and its absorption, through its impact on the integrity of the bones significantly, especially for people who are not exposed to sunlight.
- Eat protein in moderation: Protein is important for growth, but in moderation, and its excess affects the kidneys, causing disease and illness.
- Eating fish: You should eat at least two pieces of fish per week for its nutritional value, which is a natural source of proteins, vitamins (A), and minerals iodine - calcium - phosphorus.
- Pay attention to eating grains without the peel: because of the presence of fiber that has an important role in health, as it resists constipation and bloating, and it also has an important role in preventing colon cancer.
- Eating fats: The body needs fats and it is an element of healthy food. There are two types of fats:
- Harmful fats for the body (saturated fats): They contain carbon atoms that are bonded with hydrogen atoms, and are harmful to the body; Because it raises cholesterol in the blood and causes heart disease
- Unsaturated fats: They contain fewer calories and less energy, and lower blood cholesterol.
- Reducing the intake of foods that contain salt, which increases the risk of high blood pressure.
- Maintaining home-prepared meals and not eating too much fast food; To maintain weight.
- Not reaching the stage of extreme hunger because this leads to eating large quantities afterwards.
- Avoid consuming food greedily, and reach the stage of satiety, and remember the teachings of our true religion: one third for food, one third for drinking, and one third for breathing.
- Drink enough water, and reduce drinking water while eating.
- Sports is the basic rule of the food pyramid, so it is necessary to combine food and physical activity, including doing some sports activities such as walking after dinner.
- Preserving food in a safe manner, by preserving it, knowing its source, method of transportation, preparation, preparation and presentation