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How Should a Healthy Eating Program Be? Healthy Nutrition List by Age
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| How Should a Healthy Eating Program Be? Healthy Nutrition List by Age |
In our busy daily life, we may not be able to show the necessary sensitivity about healthy nutrition sometimes. However, we all know that a healthy diet is necessary for our lives for many reasons such as slowing down the signs of aging, skincare, keeping fit. So, what should a healthy eating program be like? In this news, we share a list of age-appropriate nutrition programs for the elderly, children, young people, in short, for all ages.
A healthy diet program may differ according to age. Experts point out that children need more vitamins A, C, and D. In addition, it is said that the increased energy requirement in adolescence should be met from whole grains, legumes, and fruit. Zinc is recommended for young women, which will regulate the reproductive system. So how should a healthy eating program be? Here are healthy eating tips according to age that will become a part of your daily life…
How Should a Healthy Eating Program Be?
Here are golden suggestions for a healthy nutrition program, especially for employees…
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| How Should a Healthy Eating Program Be? Healthy Nutrition List by Age |
DON'T SKIP BREAKFAST
Start your day with a solid breakfast! A breakfast prepared with tomatoes, cucumbers, greens, eggs, cheese, and whole wheat bread helps you start the day fit. At the same time, it creates a content-rich in protein, omega 3, and antioxidants and increases daily work concentration.
STAY AWAY FROM HIGH CARBOHYDRATE FOODS
You should not skip your breakfast with foods containing high carbohydrates such as pastries, pastries, rolls, and bagels. These foods will create a feeling of sleep and fatigue, as well as cause excess fat and energy intake.
Consume Plenty of Water
If you forget to drink water, keep a water bottle on your desk, in a corner of the house, or next to your computer. You can also consume herbal teas such as unsweetened and milk-free coffee, black tea, green tea, linden, chamomile during the day.
DON'T FORGET THE MEALS
Even though it is forgotten in the busy working environment, snacks are very important for a healthy diet. You should consume snacks that are skipped due to long meetings, prolonged work or mostly being forgotten. Especially the time between lunch and dinner is long, and in the meantime, you should work your metabolism by consuming healthy snacks.
Healthy Nutrition List by Age
Sema Önelge, Head of the Istanbul Branch of the Turkish Dietetic Association and Nutrition Specialist of the Istanbul University Institute of Cardiology, explains the foods that will make you feel healthy and fit, special for all age groups;
As in adults, 50-55 percent of the daily energy of children aged 2-5 should come from carbohydrates, 10-15 percent from protein, and 30-35 percent from fats. Children of this age should be given foods rich in vitamins A, C, and D. Foods such as biscuits, chocolate, wafers and candies, soda, and cola should be kept away from foods that are sources of empty calories. For children between the ages of 6-12, it should be ensured that diversity in foods, preservation of ideal weight, frequent consumption of foods rich in whole grains, limitation of fat and sugar, adequate intake of vitamins and minerals should be ensured.
The increased energy requirement in adolescence should be met not from animal foods rich in saturated fat and cholesterol, but starchy carbohydrates, dried legumes, and fruits, including whole-grain loaves of bread made from whole wheat flour.
Since it is one of the critical periods for bone health, plenty of calcium-based foods should be taken. Otherwise, the risk of osteoporosis increases in later periods.
If you do not pay attention to your diet in your 20s, you may encounter serious health problems in the future. By following a balanced diet containing carbohydrates, starchy foods, vegetables, fruits, dairy products, fish, and eggs rich in proteins, you will get the vitamins and minerals you need. If you want to have children at this age, consume meat, fish, milk, eggs, nuts, onions, and cheese rich in zinc, which ensures the regular functioning of the reproductive system.
In this period when physical concerns are at the forefront in the 30s, wrong diet practices are common. Do not remove exercise from your life. If you want to have children, add folic acid to your diet list. From the age of 35, bones begin to lose their density. Since there is no compensation for the lost bone density, a calcium-rich diet should be applied against the risk of osteoporosis. Magnesium, phosphorus, D, C, B6, and K vitamins are important vitamins and minerals that should not be neglected during this period.
Heavy sweets and pastries should be avoided. Light desserts such as pudding and rice pudding should be chosen. One of the foods to be eaten frequently is yogurt. Yogurt can also be eaten sweetened if desired.
Fried foods that increase the calories of the food and make it difficult to digest should be avoided. Meals should be cooked in water, in the oven, or on the grill. Meals should be prepared soft and juicy for those with chewing difficulties. Fiber-rich foods should be preferred against constipation.
Surprising Facts About Peanuts
Peanuts have entered our lives, especially in recent years. Many of us love this healthy and delicious berry. However, there are many unknowns about peanuts
Read on for information about peanuts that you may read for the first time!
Peanut is a legume
Yes, you heard right. Although peanuts seem to be from the hazelnut family, they are a member of the legumes family.
It needs 2 solid peanuts for the paste
About 600 grams of peanuts are needed to make 350 grams of peanut butter.
It was also in the 14th century
Peanut butter, especially consumed by athletes, is older than we all think. Experts believe that peanut butter was invented by the Aztecs.
90% must be peanuts
The rule of thumb for making peanut butter is that at least 90% of the mix is peanuts.
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