You may be tired of receiving health advice and confused about what you should do to truly eat healthy. These days, when we are bombarded wi...
You may be tired of receiving health advice and confused about what you should do to truly eat healthy. These days, when we are bombarded with information and stimuli, we have prepared small tips for you that will make your nutrition routine healthier. Moreover, we have listed 10 easy-to-implement suggestions. You can also evaluate our healthy nutrition suggestions and implement them.
So, do you know what else you will find in the article we have prepared for you?
- We start with why good nutrition is important. Because we are sure that motivation will increase when we know its importance.
- Then, before moving on to our recommendations, we will talk about what to pay attention to for a healthy diet in general.
- Finally, we will leave you with 10 valuable tips for healthy nutrition.
Of course, we will also occasionally talk about practical Defya products that will accompany you on your healthy life journey. You can make your meals much healthier by making small changes in your kitchen. Even if you have little time and your enthusiasm for a healthy life wanes from time to time, Defya products that will save you time and motivate you are in your kitchen. We know, we can succeed together. Whenever you lose motivation, Defya is with you with its practical products!
Why Should We Eat Healthy?
Nutrition is important not only to meet daily energy needs or to feel full, but also to maintain all bodily functions. Food literally gives us life with the vitamins and minerals they contain. So much so that with a regular and balanced diet, the brain works better, the memory becomes stronger, and the body becomes fitter. Both daily efficiency increases and immunity becomes stronger. In other words, while daily functionality increases, the risk of disease is also minimized in order to be fit in the following days. Moreover, eating regularly for a long time means better functioning body systems, more beautiful skin, healthy hair and nails, and a fit and fit body.
How Should Healthy Nutrition Be?
A diet that meets the daily nutritional needs of the body according to its age, needs and special health condition is called healthy nutrition. A healthy nourished body is able to perform its daily functions and access the energy source required for functions.
To better understand healthy nutrition, we must recognize three basic nutrients. We will continue to refer to these three groups, carbohydrates, protein and fat, as macronutrients. In addition, we will classify the vitamins and minerals that support the body as micronutrients. In order for the body systems to function smoothly, for the production of hormones and body secretions, and for the functions to continue, both macro and micro nutrients must be taken in sufficient amounts. A routine in which these components are taken completely creates the correct nutrition plan.
In this context, the healthy nutrition suggestions we have prepared for you:
1- Say Stop to Processed Foods for a Healthy Nutrition!
You can do yourself a favor by reducing packaged and processed foods as much as possible. Ready-made snacks and meals contain more additives, sugar and salt than you think. Moreover, its nutritional value is quite low, it is much more expensive than preparing meals at home, and it produces a high amount of waste.
You can prepare your snacks at home instead of low-quality processed foods. You can use fruit and vegetable dryer products for this . Even if you have to buy ready-made food, you should read labels as much as possible and choose products without additives.
2- The Most Important Part of Healthy Nutrition is Drinking Enough Water
Drinking water is so important that it deserves to be at the top of the list of healthy nutrition recommendations. According to international official sources , adequate water consumption helps balance body temperature. It supports joint health and facilitates the body's cleansing of toxins. The need for water increases especially when physical activity is high and the weather is hot.
In light of this information, you should drink at least 2 liters of water a day for a healthy life. You should also keep the amount of tea and coffee you consume separate from the amount of water you drink. You can even try water revitalizing carafe products to make the water more nutritious .
3- Make Peace with Fiber and Healthy Foods
Maintaining intestinal health is vital for whole body health. So much so that, according to studies, deterioration in intestinal bacteria; It increases the risk of obesity, digestive problems and many chronic diseases. Therefore, you should increase your consumption of fiber foods. In this context, you should turn to foods rich in prebiotics and probiotics.
4- Make Slow Eating a Habit
Eating speed is one of the most important determinants of eating habits. Moreover, eating fast increases the need to eat more and the potential for weight gain. For a lower body mass index, you should learn to eat slower and chew more.
5- Learn Healthy Food Preparation Techniques
You should learn healthier food preparation methods instead of high-fat cooking techniques such as frying or carcinogenic cooking techniques such as barbecuing. For example, you can eat healthier by making it a habit to prepare grilled meals, consume raw salads at every meal, and cook stews in stews.
6- Don't be afraid of going hungry
If you do not have a chronic illness, there is nothing to fear about starving for a few hours. Keeping in mind that eating habits are for a vital need, you should realize that you do not need to feel full all the time. If you feel the need for emotional eating and eat even though you are full, you should get support from a mental health professional.
7- There is No Place for Refined Sugar in Healthy Nutrition Recommendations
Healthy nutrition recommendations include renewing sweet habits. You should learn to use natural fruits instead of refined sugar. You should also try to consume foods that rapidly increase blood sugar in small portions along with fiber products. If you feel the need for sugar very intensely no matter how hard you try, you should definitely consult a specialist, thinking that this may be due to a problem in your blood values.
8- Check Out Are Diet Foods Really Healthy?
Until today, you may have thought that you need to be thin to be healthy and consume diet foods for this. However, this information is not always correct. Products that are reduced in fat for diet purposes may contain high amounts of sugar to provide flavor. Therefore, you should check the contents of packaged diet foods and remember that healthy products do not need a "diet" label. With portion control and the right choice, you can easily consume many products that do not carry diet labels.
9-Change Your Habits by Considering Alternatives
Even reading healthy eating tips may make you feel stressed right now. We know that it is difficult to change your life habits suddenly. However, we can give good news that every product can have a healthy alternative. For example:
- Instead of consuming ready-made bread , you can prepare healthy bread at home from flour that you grind in your own stone mill . ( You can click to learn how to make bread at home .)
- Instead of refined sugar, you can use small amounts of apple juice or natural date paste.
- Instead of sugary drinks, you can consume mineral water, water or sugar-free compotes you prepare at home. You can also prepare fresh fruit juices with juicer devices.
- You can eat nuts, healthy seeds and dried fruits/vegetables as snacks.
- Instead of plenty of salt or sugar, you can choose dishes flavored with spices.
10- Have More Vegetables and Fruits as Your Motto
A healthy diet consists of consuming a balanced and sufficient amount of vegetables/fruits. Of course, you can continue to consume protein sources such as meat, fish and eggs. However, you should make it a goal to consume as many vegetables and fruits as possible. There should be colorful foods on your plate at every meal. For example , you should make more room in your diet for purple-red vegetables, green vegetable juices and smoothies, raw seeds (such as flax seeds, pumpkin seeds, sesame), and legume sprouts. ( If you haven't discovered what sprouting is yet, be prepared to be surprised!)
You can also follow Defya Blog to learn more about healthy living. You can also find kitchen products in the Defya collection that will make healthy eating easier for you.
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