Rules of Healthy Eating

Healthy eating is extremely important for protecting health and for maintaining a healthy weight. So that the body's daily functions can be carried out without problems, all nutrients need to be met fully. Care and awareness are needed for healthy eating at every stage of life, from infancy to old age.

What Is Healthy Eating?

At its most basic, healthy eating means meeting all macronutrients and micronutrients in the amounts a person needs. Because each individual's body composition, age, sex and health status differ, there is no single list that can be defined as a healthy eating plan. For this reason, although the general rules are known, an eating plan should be prepared individually by a dietitian.

What Should Healthy Eating Look Like?

For the body's functions to be maintained, protein, carbohydrate, fat, vitamins, minerals and dietary fibre need to be taken in sufficient amounts through food. For this, each food group should be eaten in sufficient amounts without going to extremes, and the diet should be varied.

The macronutrients that a healthy eating plan needs to include in balance are:

Proteins: Proteins are also called the building and repairing food group. They are the most abundant nutrient in the structure of the human body.

Carbohydrates: The body's main energy source. They are found most in grains, dried pulses and fruit.

Fats: Fats are one of the food groups most associated with weight gain and should be eaten in moderation. However, for the body's functions to continue properly, and especially to maintain hormonal balance, the amount of fat the body needs should be met from healthy sources.

What Are the Rules of Healthy Eating?

Healthy eating can be looked at within certain rules. As mentioned above, however, it does not depend on a single list, because each person's needs are different.

Factors to pay attention to for healthy eating:

• Balanced eating is the first rule. Eat from every food group in suitable proportions. What matters is balance. The amount of food needed differs in each age group, so it would be wrong for everyone to eat the same proportions.
• Many adults aim for at least 8 glasses, about 2 litres, of water a day, though needs differ. Water supports the body's normal functions. Drinking water on waking and before meals is commonly suggested, and it can help you feel fuller.
• Choose foods low in salt, because too much salt puts a strain on the body's normal functioning, including the kidneys, and is a particular concern for people with blood pressure conditions.
• In a healthy eating plan, limit fried foods and very fatty, salty, sugary and fizzy drinks, because they offer the body little benefit and can contribute to fat storage.
• Pay attention to the right fats. A diet low in saturated fat is associated with healthier blood vessels and a lower risk of heart disease and stroke. Olive oil, hazelnut oil and walnut oil are among the healthy fats to prefer.
• Make healthy choices when eating out.
• How food is cooked is as important as what is eaten. Baking, boiling and grilling are good cooking methods, though when boiling, do not overcook food.
• Do not eat too much meat and meat products, because extra protein can be stored as fat. Choose dairy products and pulses in place of fatty meat and meat products.
• Making fruit and vegetables a habit is another of the rules of healthy eating. This gives you plenty of vitamins, which are best taken from vegetables and fruit as far as possible.

This article is for general information only; please consult your doctor and dietitian about your own situation.