Healthy Food | Meal prepping ideas

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Healthy Food | Meal prepping ideas

Healthy Food

A person can not live without eating, food provides the human with the energy necessary to live his life and grow normally, and he must pay close attention to what he eats because his body will inevitably be affected by the quality of food, some foods cause damage to the human body and lead to health problems, and when a person eats healthy food will get a healthy and healthy body.

Healthy eating is a food rich in all the nutrients needed to obtain a strong physical structure and a strong immune system, and you should eat healthy in certain quantities and times to get the desired benefit.

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How to eat healthily?

- When eating food, take into account the physiological condition of the person, age, and sex.
- Be free of any microbes, bacteria, chemical or biological contaminants.
To be diverse and balanced.
- Be an appetizer.
- To be of the desirable form.


Healthy Food Groups

Energy Foods

 It is responsible for giving the body the energy to perform its various vital activities, and its most important sources include sugars, tubers, animal and plant fats, and grains of all kinds.

Construction Foods

 They are useful in the growth and regeneration of the body, and one of its most important sources is proteins in both animal and plant.

Prevention Foods

 It is competent to resist diseases that may be exposed to the body, the most important of which are vegetables, fruits, and various types of natural juices.

Healthy eating

Many foods are classified within the concept of healthy eating, the most important of which are:

- Fruits and vegetables, such as dark leafy vegetables, citrus fruits, tomatoes, and beans.
Whole grains, such as wheat, lentils, and rice.
- Milk and its products, to be low in fat.
- Various nuts and seeds, such as walnuts, almonds, and sesame. Meat, such as red meat, white meat, and fish. Eggs, of all kinds.
- Vegetable oils, such as olive oil, sesame oil.
- Various herbs, Allanson, chamomile, and ring. Natural juices, such as pomegranate juice, and lemon juice.
- Dried fruits, such as raisins, dried figs.


Tips for a healthy diet

- Take care to eat food from its natural sources.
- Stay away from using oil that has changed color due to repeated use.
- Avoid cooking too much.
- Do not use foods that contain preservatives or colorants, especially meat derivatives.
- Avoid using margarine or hydrogenated oil to cook food. - Do not drink tea during or immediately after eating, as this limits the absorption of iron in the body and thus leads to anemia.
- Avoid eating cholesterol-rich foods to avoid heart disease.
- Do not increase the levels of sugars consumed by more than 50 grams per day.
- Avoid using plastic bottles in the process of preserving or packing foods, especially fatty ones.
- Do not use salt during cooking because it causes significant food loss.
- Eat directly after cooking.
- Eating small amounts several times during the day is better than eating large amounts during fewer periods.
- Keep foods in sealed containers refrigerated at a temperature below 10°C.
- Eat foods containing vitamins, minerals, dietary fiber, and calcium from childhood to avoid the risk of osteoporosis in the future.
- Exercise, such as walking daily for 30-60 minutes.
- Check the validity of foods, specially packaged and packaged foods.


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References

- "Food & Nutrition", www.healthline.com, Retrieved 16-8.
- "Healthy Eating Plate", www.health.harvard.edu.
- Elaine Magee, "11 Simple Steps to a Healthier Diet"، www.webmd.com.
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