The concept of healthy food has been emphasized since the 20th century, and it has become more important than just the idea of replenishing energy and replenishing the body's need for nutrients to stay healthy and live longer.
As the world's population grows by 100 million every ten years, food demand will increase by more than 70 percent by 2050.
However, with so many types of food on the table, are our children and families healthy?
Choosing nutritious foods that are not enough to satisfy the stomach is one of the most critical issues in modern human health.
8,000,000: 13 million children under the age of five die every year in the world, eight million of them due to malnutrition.
370,000,000: Due to the global epidemic, more than 370 million children have been denied access to free school lunches. As a result, there is a risk of vitamin and nutrient deficiencies in the diet.
200: Calcium, zinc, and vitamin D deficiency cause more than 200 diseases in the human body, according to a study conducted in our country.
30 g: While consuming 300 g of vegetables per day to get the necessary micronutrients, we consume an average of 30-40 g of vegetables.
Healthy Eating Dishes is a healthy, balanced diet developed by Harvard University School of Public Health nutritionists and Harvard Health Publishers. We recommend following these guidelines when preparing meals for family and work. Print out healthy eating tips and stick them on the fridge so you can remember to eat healthy and balanced every day!
1. Make up the bulk of diet with vegetables and fruits - plate ½:
The more colors and types, the better. Keep in mind that potatoes are not included in the recommendations for a healthy diet. It is because potatoes hurt blood sugar levels.
2. Use whole seed products - ¼ of the dish:
Select and use whole and unprocessed seed products such as whole wheat, barley, whole wheat, quinoa, oats, brown rice, and foods. For example, whole-wheat pasta has less blood sugar and insulin than white bread, rice, and processed seeds.
3. Protein Consumption - Dish ¼:
Fish, chicken, beans, and nuts are good healthy options and can be a great source of protein. These foods are great to eat with salads and vegetables. Limit the consumption of red meat, mainly processed meats such as bacon and sausages.
4. Use healthy vegetable oils - in moderation:
Choose healthy plant oils such as olive, canola, soy, corn, sunflower, and peanut. It is essential to avoid semi-hydrogenated trans fats, which are harmful to the body. Also, keep in mind that not all low-fat products are healthy.
5. Drink water, coffee, and tea:
Avoid sugary foods and drink 1-2 cups of milk and dairy products a day, and no more than a tiny cup of fruit juice a day.
6. Live an active life:
The image of a red man running in the lower-left corner of the Healthy Eating Dish reminder also reminds you that exercise is essential for weight loss.
The main idea of a healthy eating dish is to pay attention to food quality.
What type of carbohydrate to consume is more important than how much to consume? For example, the carbohydrates from vegetables (other than potatoes), fruits, whole grains, and beans are healthier than other carbohydrates.
Healthy Eating Dishes also recommend avoiding sugary drinks. Again, these drinks are high in calories and low in nutrients.
A Healthy Eating Dish recommends that consumers consume healthy fats and do not limit the maximum number of healthy calories they can get per day.