Healthy eating

By | 2 April 2021

Healthy eating tips

Recommendations for Healthy eating

  • Consume a variety of foods
  • Do not skip meals
  • Do not start your day, especially without having breakfast.
  • Try to consume 3 main meals and 2-3 snacks every day.
  • Reduce the size of the dinner plates you use on the table.
  • Avoid quick snacks and fast food choices.
  • Consume your meals by chewing for a long time in small bites.
  • To eat healthily, choose natural and fresh foods in their season.
  • Reduce your sugar consumption.
  • Reduce your salt consumption. Remove the salt shakers from your table. Consume a little iodized salt.
  • Choose whole-grain products.
  • If you are going to consume cereal for breakfast, choose the ones without added sugar.
  • Drink at least 8-10 glasses of water a day.
  • Prefer vegetable oils (olive oil, sunflower oil, corn oil, etc.) containing unsaturated fatty acids instead of animal origin oils containing saturated fats (butter, tallow, tail fat). Avoid trans fat.
  • Avoid alcohol consumption.
  • Do not consume carbonated drinks. Avoid sugary drinks.
  • Prefer drinks such as semi-skimmed milk, ayran, and a small amount of freshly squeezed fruit juices rich in vitamins and minerals.

Recommendations for the purchase and preparation of food

  • Enjoy your food purchases on a full stomach and with your pre-prepared shopping list.
  • When purchasing food, check the packaging. Do not choose the torn, worn ones in the packaging and the products that are crushed and curved in the food in the can.
  • When purchasing food, read the labels.
  • Check the expiry date, ingredients, and calorie value tables on the packaging of the food product you want to buy.
  • Choose foods with low energy and low-fat content as much as possible.
  • For healthy nutrition, choose unprocessed and enriched cereal products. For example; whole wheat bread.

Recommendations for planning

  • Take care to keep your body weight in balance.
  • Plan the foods you will consume in your meals to include 4 basic food groups.
  • Measure your weight at regular intervals. (Most often once a week)
  • Plan your meal times and do not skip meals.
  • Take care to sleep an average of 6-8 hours every day.