Healthy Eating for Adults 19-64
Healthy eating is a part of healthy physical activity. When we eat foods we take essential nutrients and energy. If we don’t have enough exercise then body will collect these energy as weight in body. Therefore eating and exercise should be in correlation. We should have a balance between eating and physical activity to maintain ideal weight of body. Healthy eating can support you to protect from some kinds of cancer, type 2 diabetes, osteoporosis (bones fragile) and heart diseases. Enjoy your food but eat less to protect your body weight to live healthy active. You should always prefer healthy diet and stay away from trans fats (typical foods: fried foods,margarines, cookies and cakes etc) and saturated fats (typical foods: fatty meat, whole milk and its products such as butter and cheese), salt and salty foods and also cholesterol.
Food Pyramid for Healthy Living
Food pyramide shows;
1-Foods that should be consumed most of time.
2-Foods that should be consumed moderately.
3-Foods that should be consumed sometimes.
When we look at food pyramid we should consume minimum fat and limited salt.
Healthy Physical Activity (Exercise)
Physical activity is necessary to spend calories taken by eating. If there is no efficient pyhisical activity the body collects these calories as fat. Therefore we advise you to make exercise in your lifetime.
A) Foods should be consumed most of time:
Wholegrain bread, wholegrain cereals, pasta, legumes, lentils, beans, all types of fruits, all types of vegetables, dried peas, all kind of nuts. Eat plenty of them each day. Make breakfast each day. Don`t skip it. Drink 6-7 glass water per day.
These foods contain lots of vitamins, minerals, fibers, carbohydrates and proteins.
You can put these foods in highest quantities as 2/3 into your plate.
B) Foods should be consumed moderately:
Fish without bones, lean meat, poultries without bones and skin and also eggs – service per day.
Milk, milk products such as yoghurt and cheese – service 3 times per day.Prefer low fat milk or 1 % fat containing milk and milk products.
These types of foods contains lots of proteins, minerals and vitamins.
You can put these foods in moderate quantities as 1/3 into your plate
C) Foods should be consumed sometimes:
Limit foods containing high solid fats, salt and added sugar. Consume less often. These can be sugary sweets, sweet chocolates, cakes, candies, cookies, sweetened drinks,sausages, ribs, pizza, bacon and hot dogs drinks and fats.
Consume them sometimes and in less quantities per day.
Prefer fats containing low levels of saturated fats and fats containing omega 3 and omega 6.
You can put these foods in limited or very small quantities into your plate.