What Should Be the Goal and the Distribution of Food Content?
What Should Be the Goal?
The healthiest diet is one that is definitely done under the supervision of a dietitian, where a person does not overload on certain nutrients, does not lose their balanced eating habits, and continues the diet consistently. The target for the healthiest diet that can be done is a weight loss of around 0.5-1 kg per week. Weight loss should be spread over time and be slow. Pounds lost quickly can be regained just as quickly. Weight loss will initially be rapid, but then it will slow down as the metabolism protects itself. Sometimes there will be no weight loss at all. Therefore, morale should not be affected, and the diet should be insisted upon. Consuming at least 2 liters of water a day is very important.
Distribution of Food Content in the Healthiest Diet:
Carbohydrates: About 60% of the energy we need daily should come from carbohydrates. We should get carbohydrates from legumes such as beans and lentils. Sweets should be avoided.
Proteins: About 15% of our daily energy needs should come from proteins. Chicken, red meat, fish, etc., should be consumed.
Fats: About 30% of the energy we need daily should come from fats. The type of fat is important. The fat provided in the diet gives a feeling of satiety and enables the body to use vitamins A, D, K, and E. Excessively fatty foods and fried foods should be avoided. For adequate and balanced nutrition, 4 food groups should be consumed in a balanced way.
These are:
- Dairy group; milk, cheese, yogurt
- Meat group; red meat, white meat, legumes
- Vegetable and fruit group
- Cereal group; bread, pasta, rice, bulgur
In addition to these, certain principles should be adopted for the healthiest diet. The number of daily meals should be between 3-6. The amounts consumed at each meal should be balanced. Increasing the number of meals will reduce the feeling of hunger. Cooking methods should be grilling or boiling, and fried foods that absorb oil should be avoided. Only eating habits are not enough; physical activities should also be considered. We should exercise as much as we can and keep our bodies fit. We can also benefit from beneficial medicinal plants during the diet. Food should be chewed thoroughly. This will also facilitate digestion. Food should be eaten slowly because it takes at least 20 minutes for the feeling of satiety to reach the brain. Sometimes the diet may be broken, but this is not the end of the world. It is meaningless to give up everything because you missed a little. We should continue from where we left off. If we are not consistent, it is impossible to achieve success. Avoid sugary foods that quickly lower and raise blood sugar; prefer high-fiber foods. Absolutely avoid the indiscriminately consumed medications sold on the market that are said to cause weight loss. You can achieve this without needing them.
