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Blog Posted in avatar   Abdulrazaq Al-jobori's Blog

Learn More About Healthy Nutrition

By Abdulrazaq Al-jobori
Posted Jan 5, 2013 in Health
Needs of the human body to 40 food item, and there is no integrated food content of nutrients. So we need to eat a variety of foods every day to do a very healthy nutrition and get all the nutrients that our bodies need to live in good health
Mastering the basics of healthy nutrition comes from understanding the food groups and know our need of calories and nutrients (nutrients necessary for the continuation of human life and keep up good health and disease prevention).
Food group are a number of foods that share some general qualities. And classified according to the elements of food or physiological functions. Groups gathered in the form of a pyramid called pyramid nutrition and food groups include:
Grain group
This group consists of foods rich in starchy, and give us energy, protein, fat, vitamin B1, B2, folic acid, fiber and some minerals such as iron.
,Preferred eating whole grains or their products, as it includes a full nutrients in them, and greater fiber which contain grain manufacturer. Include whole wheat bread, pasta, his cakes, pita bread, bread and cereals, oatmeal, brown rice, pasta and popcorn, and barley.
Fruits and vegetables
This group includes foods rich in carbohydrates (fiber) vitamins such as vitamin C, folic acid and minerals such as calcium, iron and dietary fiber, which organizes and functions of the various organs of the body and protect the body from many diseases.
And include apples, apricots, bananas, dates, grapes, oranges, grapefruit, mango, melon, peach, pineapple, raisins, strawberries, broccoli, carrots, cabbage, green beans, green peas, kale, beans, potatoes, spinach, squash, potatoes and tomatoes.
Milk and dairy products
This group includes the foods necessary for growth and strong bones and teeth because they are rich in calcium and protein, and vitamins for better health and include fat-free milk (skim) or low-fat cheese, yogurt.
Meat group
This group includes food rich in proteins, iron and zinc. Include white meat (chicken and fish) and red meat lean legumes such as beans, peas, lentils, chickpeas, eggs, nuts, and shellfish.
Can make food choices for a healthy lifestyle through the following ideas:
• Know how many calories you need per day is the first step in the way of healthy nutrition.
• Enjoy the food you want, but eat less, and more time. Eating quickly can lead to eating too many calories.
• Using a small-sized dish when eating at home, and when you eat outside, choose the smallest size of the dishes, or engaged in a dish with someone else.
• Eat more vegetables and fruits, whole grains, dairy products free - low-fat (1%). These foods contain essential nutrients.
• Make half the amount of grain or whole-grain products, substitute brown rice instead of white.