Dieting is essential to maintain the health of the body and reduce the risk of chronic noncommunicable diseases such as heart disease, diabetes, and cancer.
Fruits, vegetables, as well as foods with animal sources, are recommended to reduce the consumption of salt, sugar, and fats, and vegetables and fruits are a rich source of vitamins and minerals, antioxidants, fiber, and reduce their consumption of the risk of obesity, cancers, Strokes, fat is a high source of calories, and the intake of saturated and mutated varieties, which are found in industrially prepared foods, should be reduced.
The most important steps of dieting
The following points illustrate some aspects of most important steps of dieting:Setting dietary goals
Many people miss the first and most important step of diet, which encourages them and motivates them to continue, as it is recommended to set long and short-term weight loss goals, including:A balanced diet
The following points illustrate some aspects of dietary change:- Choosing healthy foods: It's a way to make a healthy diet, as eating more vegetarian foods, such as fruits, vegetables, whole grains as a source of carbohydrates, as well as fat-free protein sources such as lentils, soy, and meat, Small amounts of fat should be eaten, which are recommended for healthy sources such as olive oil, canola and nut oils, and fish is recommended twice a week.
Following healthy habits
Changing bad daily habits and following healthy habits is one of the most important steps of diet, as it improves health and reduces the risk of disease, and has a role in improving sleep, quality, and the most important of these habits:- Turn off your TV, phone, and any electronic devices an hour before bedtime if the person has difficulty sleeping.
- Choose healthy foods.
- Note the daily changes of practice, self-rewarding when achieving goals and following healthy habits.
- Choose the lowest costs to apply habits; for example, you can walk outside and buy healthy food products at the lowest prices.
- The participation of others in the application of healthy habits, which contributes to encouragement and motivation, such as dancing, exercising, and cooking with family or friends.
- Drink plenty of water during the day, which can reduce your appetite and the amount of food consumed.
- Eat prepared at home as this improves the quality of your diet.
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Reference
- "Healthy diet", www.who.int.- "Obesity", www.mayoclinic.org
- "Breaking Bad Health Habits", www.webmd.com.
- "Changing Your Habits for Better Health", www.niddk.nih.gov.
- "10 Morning Habits That Help You Lose Weight"، www.healthline.com.
easy steps
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