What are the Rules of Healthy Eating?

Start the Day with Breakfast

Starting the day with a good breakfast after a long sleep Healthy Eating period gives our body the energy it needs throughout the day. A toast made of whole wheat flour, yogurt-fruit, muesli, oatmeal with milk or recommended by your dietitian is a good breakfast menu.

Small Portions and should be Eaten Frequently

There should be 3 main meals and 3 snacks a day. Most of the daily carbohydrates are taken from the main meals. Vitamins and minerals are taken Healthy Eating from fruits and vegetables that should be eaten in between meals. Between meals should be 2-3 hours.

It is Important to Drink Water

At least 8 glasses of water, ie 2 liters of water, should be consumed per day. It is useful in removing toxins that are harmful in the body. It balances and regulates our body’s circulation and digestive system. Do not drink water with meals, as this will mix with digestive juices and reduce their effectiveness. It is recommended to drink water upon waking up and before each meal. Drinking water reduces overeating.

Excess Meat Products should Not be Consumed

Excess protein from these turns into fat in the body. Dairy products and legumes can be consumed instead of fatty meat and products. Fish, chicken and lean meat, dried legumes are the most preferred ones. They should also be low-fat and low-salt.

Avoid Sweets

The excess sugar you consume as a meal turns into fat in your body immediately. Also, sweets and refined sugars are Healthy Eating poor quality carbohydrates. You don’t want them to be unnecessarily stored as fat in your body.

Exercise

Regular exercise is very important for the human body to stay healthy and for ideal weight. Isotonic exercises such as walking, swimming and cycling are important in terms of both energy expenditure and resistance of the body. Choose a type of exercise you can do for 20 minutes five or six times a week.

Less Salty Foods should be Preferred

Daily salt consumption in a normal person should be 2 teaspoon. Salt should not be taken too much. It tires the body’s normal working condition. It can damage the kidneys. It is more harmful for those with blood pressure disorders.

Take Care of Your Sleep

In order for the Healthy Eating hormones to work correctly in your body, it is necessary to pay attention to the sleep hours. Sleep is one of the most important functions of human life. Good sleep improves one’s quality of life during the day. We should get up at 07:00 at the earliest and go to bed at 23:30 at the latest. If we wake up late, our digestive system will not work well and we will feel bad because the hormones of depression kick in.