A healthy diet is the inclusion of protein, carbohydrate, vitamins (all water-soluble in fat), fat (saturated and unsaturated) and minerals (macro-micro) in a balanced and adequate body. If the consumption of nutrients is not healthy, nutritious will lead to recurrence of old diseases and obesity by creating an infrastructure because of unbalanced and irregular nutrition.
Today, the most important reason for the increase of obesity is to move away from healthy home food and to fast food. Nutrients with GMO, corn syrupy desserts, frozen foods consuming is another way to go to more sedentary life.
The unhealthy and unbalanced diet brought by modern life increased diseases and obesity. Today, researches and applications are carried out in the axis of DIET + HEALTHY NUTRITION + EXCELLENCE in order to prevent from obesity and to live a healthy life. As a result of these researches and applications, the importance on healthy eating is increasing day by day. Healthy nutrition does not only occur with diets. Just diet is not healthy nutrition. Healthy eating is a way of life.
As a matter of fact, healthy eating and exercise activities with children are very important for giving positive habits to them. Various physical activities before the class every day during the course of the lesson can increase the level of physical activity with various games which will be enjoyed between the classes. In addition to this, children can be encouraged to increase their physical activity by rewarding. In general, children consume at least two meals at school, and various activities can be planned at these meals to ensure that healthy eating habits adapt slowly and systematically to their daily lives.
Nutrition is individual. The decisive role in healthy nutrition comes from the family. So the parent is seen as a role model in the family. The more the family adopts and supports the healthy eating, the more healthy the life will be possible. It is necessary to regulate feding for healthy eating.
Healthy eating starts with breakfast in the morning. People who do breakfast in the morning are more dynamic and energetic during the day. Starting the day with breakfast prevents high calorie intake throughout the day. Parents or carers welcome the healthy day with a healthy breakfast.
As Maslow points out in his pyramid of needs, the first step is physical needs, namely eating and drinking. People have to feed to live.
Today, it is essential to eat healthy in a similar way to live well. Because unhealthy lifestyles threaten the health of the individual, he or she is inviting obesity and many other diseases, so it must be avoided unconscious eating.
In order to get rid of such problems, it is necessary to eat healthy and exercise regularly to make it a lifestyle.
Short-term and difficult diets are no longer a solution to obesity, but on the contrary, unconscious diets that experts do not accompany increase obesity even further. We now know that in a specialist dietitian co-operation, diet is more successful and continuous if family members who are dieting are trained. The main purpose of healthy eating is to make it a habit. However, diets and exercises made in this way give successful results. In calorie-based diets, fat and sugar ratios are calculated and healthy diet programs are determined for the desired weight with individual diet programs, which is the right method. People have to make these diets voluntarily, and determination will lead them to success. On the other hand, when applying these diets, positive habits that increase exercise rates must continue.
In the generally recommended diets, the main topics are shaped around the following headings.
How the diet is planned:
We need to get 1000-1200 calories a day to be alive and healthy. Individuals' calorie needs may vary from one to other.
To calculate how close an individual is to obesity, the body mass index needs to be determined;
Body mass index ;(BMI1): Weight (kg) / height (m) x square
BMI = 18,5- 24,9 kg/m2
BMI = 25 - 29,9 kg/m2
BMI = 30-39,3 kg/m2
BMI > 40kg/m2
Once the body mass index has been calculated, an appropriate diet and nutrition program should be conducted in the presence of an expert.
1 The BMI is a very useful index, quick to calculate and adaptable to most subjects. However, the BMI hides in itself some big limits especially when it is referred to athletes. This parameter, in fact, represents an approximate calculation because it does not take into account the type of physical constitution (long, medium, robust) and the muscular masses of the subject.
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