Health Dieting Method
Health Dieting Method
Health Dieting Dieting is the inclusion of the following food groups:
Vegetables and legumes: It is recommended to eat vegetables of various colors, such as: beans, peas, cauliflower, sweet peppers, tomatoes, carrots, red cabbage, eggplant, mushrooms and potatoes, at a rate of five to six servings per day for adults and children over the age of nine years, One serving equals half a cup of cooked vegetables or a cup of raw vegetables.
Fruits: It is recommended to eat fruits at the rate of two fruits per day for adults and children over the age of nine years, and can be replaced with half a cup of fruit juice.
Food grains include oatmeal : brown rice, whole wheat bread, wheat, barley, etc. Three to six servings per day are recommended. One serving is equal to one slice of bread or half a cup of cooked rice, oatmeal or pasta Or other cereals.
Proteins are fat-free meat : chicken, fish, eggs, legumes, nuts and seeds. Women are advised to take 2 to 2.5 servings per day of protein, and men from 2 to 3 servings per day, one serving 65 grams of cooked red meat, Chicken, 100 grams of fish, or two eggs, or a glass of legumes, or 30 grams of nuts, seeds, tahini or peanut butter.
milk: It is recommended to eat milk or one of its derivatives by two to three and a half a day for men, and two to four servings per day for women, and one share is a glass of milk or two slices of cheese or 200 grams of yogurt.
Fat: Small amounts of unsaturated fats, such as olive oil, soybean oil, corn oil, sunflower and sesame, can be taken.
Vegetables and legumes: It is recommended to eat vegetables of various colors, such as: beans, peas, cauliflower, sweet peppers, tomatoes, carrots, red cabbage, eggplant, mushrooms and potatoes, at a rate of five to six servings per day for adults and children over the age of nine years, One serving equals half a cup of cooked vegetables or a cup of raw vegetables.
Fruits: It is recommended to eat fruits at the rate of two fruits per day for adults and children over the age of nine years, and can be replaced with half a cup of fruit juice.
Food grains include oatmeal : brown rice, whole wheat bread, wheat, barley, etc. Three to six servings per day are recommended. One serving is equal to one slice of bread or half a cup of cooked rice, oatmeal or pasta Or other cereals.
Proteins are fat-free meat : chicken, fish, eggs, legumes, nuts and seeds. Women are advised to take 2 to 2.5 servings per day of protein, and men from 2 to 3 servings per day, one serving 65 grams of cooked red meat, Chicken, 100 grams of fish, or two eggs, or a glass of legumes, or 30 grams of nuts, seeds, tahini or peanut butter.
milk: It is recommended to eat milk or one of its derivatives by two to three and a half a day for men, and two to four servings per day for women, and one share is a glass of milk or two slices of cheese or 200 grams of yogurt.
Fat: Small amounts of unsaturated fats, such as olive oil, soybean oil, corn oil, sunflower and sesame, can be taken.
Calories :
To
follow a healthy diet, you need to know how many calories the body
needs to perform its various functions. Active women need 2,400 calories
a day, while non-active women have 2,000 calories a day. Active men
need 2800 to 3200 calories a day. 2600 calories.
No comments