The benefits of a daily diet are an important goal to consider in our daily lives, by moderating the intake of foods that include all the main food groups the body needs, the distribution of meals, and calories during the day.
It is worth noting that an individual’s daily calorie needs vary from person to person. The average person needs approximately 2,000 calories per day to maintain his or her normal weight, and the amount of calories may vary depending on the amount of calories.
Per capita by age, sex, and sports activity, a balanced daily diet reduces the risk of multiple diseases such as obesity, heart disease, and diabetes.
Ways to eat a healthy diet
There are many steps to take to get a healthy balanced diet and keep in mind that a healthy diet does not mean being deprived of eating your favorite foods, but rather making simple changes, which can add significant health benefits, including:
Take whole grains
Whole wheat bread is recommended instead of white bread because it contains minerals, vitamins and fiber, which help reduce the risk of heart disease, diabetes and strokes.
Too many fruits and vegetables
Many studies have shown that regular intake of fruits and vegetables reduces the risk of chronic diseases, including diabetes, cancer and obesity, because they contain large amounts of fiber, minerals and vitamins, preferably full fruits and vegetables, and to stay away from processed juices.
Protein intake
It is recommended to introduce protein-rich foods into the diet; it provides the body with many minerals such as iron, magnesium and zinc, which are important nutrients for tissue repair in the body, and from the sources of protein-rich foods: meat, fish, eggs, beans, and nuts.
Reducing sugars
You should stay away from sugar-rich foods such as sweets, soft drinks, etc., as overeating increases the risk of obesity and heart problems, and the American Heart Association recommends that daily consumption of added sugar should not exceed nine teaspoons for men and six teaspoons for women.
Salt reduction
Sodium leads to fluid retention in the body, which can lead to high blood pressure and arrhythmias, and salt is available in large quantities in processed and processed foods significantly, so it is recommended to reduce the intake of these foods.
Tips for following the health system
There are many tips and practices to follow while eating that contribute to a healthy diet and we mention:
Eat slowly
Eating and digesting food is influenced by hormones responsible for delivering satiety and hunger information to the brain; the brain receives these signals after 20 minutes of feeling full; eating and chewing slowly helps consume less calories, contributing to weight loss and maintenance.
Too much water
Drinking a glass of water before a meal enhances your sense of satiety, thereby reducing the amount of calories consumed.
Eat eggs
Especially during breakfast, because it contains essential nutrients and amino acids, and contributes to increased sense of satiety compared to eating baked goods during breakfast.
