healthy food terms
For food to be healthy, it must contain many things, including:
- It must include fresh fruits and vegetables, so it is preferable to allocate five daily servings to the consumption of fruits and vegetables, so you are supposed to provide fruits and vegetables in all meals.
- Contains lean meats, taking into account the healthy choice of foods that contain protein, such as: fish, eggs, nuts, beans, cereals and bread.
- It contains a small percentage of sugar in the form of milk and water.
- It contains many nutritional sources, such as: minerals, phytonutrients and antioxidant compounds, such as: vitamin E, vitamin A and vitamin beta-carotene.
- Contains natural and healthy oils, such as: olive oil, soybean oil, canola oil and corn oil, taking care that it does not contain hydrogenated oils that contain unhealthy fats.
- It contains carbohydrates, and it is preferable to diversify the diet with food sources rich in carbohydrates, such as vegetables, fruits and whole grains.
- They include legumes, which are considered a healthy food, since they are rich in fiber and carbohydrates that help you feel full longer, as well as being low in fat. Examples of legumes are whole grains and wheat flour.
- It is preferable to avoid the consumption of sugary foods, such as cakes and sweets, since they usually contain around 50% of calories.
Examples of healthy foods
wheat or rye
Foods that contain wheat or wheat are considered healthy foods, as wheat contains many nutrients, such as: thiamin and folic acid in addition to magnesium, phosphorus and zinc. In addition, wheat is rich in protein and fiber, and it has a small percentage. of fat.
Blueberry
It is preferable to eat healthy foods that contain blue phytonutrients such as berries, as they are rich in fiber and vitamins, and contain compounds that help prevent chronic diseases, and it is preferable to eat blueberries that help improve memory work. . The berries contain about 2.7 grams of fiber and 10.8 mg of vitamin C.
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