Sema Elif Nutrition

HEALTHY NUTRITION

We can define the adequate and balanced consumption of the food groups we need for the growth and development of the body as a healthy diet. The nutrients needed by the body vary according to the age, height, disease status and blood values ​​of the person. The right food and the right amount are very important for a healthy diet.

For adequate and balanced nutrition, foods in the four basic food groups should be consumed in sufficient amounts at each meal.

MILK AND PRODUCTS GROUP

Desserts made with milk, yoghurt, cheese, kefir and milk are included in the milk group. These foods are the main sources of calcium required for the development and health of bones. It is also a good source of protein, B vitamins, phosphorus and zinc. Adults should consume 2 glasses of milk, children, adolescents, pregnant and lactating women, and post-menopausal women 3-4 glasses of milk group foods.

MEAT – EGG – DRYBACLAGIL GROUP

Meat, chicken, fish, eggs, beans, chickpeas, lentils and oilseeds such as walnuts, hazelnuts and peanuts are included in this group. This group is a good source of protein, iron, zinc, magnesium and B vitamins. Fish is a good source of omega 3. Legumes are also rich in pulp and vitamin E that work the intestines.

BREAD and GRAIN GROUP

Wheat, rice, corn, rye, oats, etc. such as cereal grains and flour made from them, bulgur, cracked wheat, breakfast cereal, pasta, etc. products are in this group. Unbleached foods in this group are especially important for health because they contain B group vitamins (especially vitamin B), minerals, carbohydrates, fiber and other nutrients.

VEGETABLE AND FRUIT GROUP

All fresh vegetables and fruits are in this group. These foods are rich in folic acid, vitamin A, vitamins E, C, and B2, as well as calcium, potassium, iron, magnesium, fiber and other antioxidant compounds. At least 5 portions (at least 400 g) of fresh vegetables and fruits should be consumed daily. At least two servings of vegetables and fruits taken daily should be green leafy vegetables (the amount that fills 2-3 glasses of water when green vegetables are chopped).