Without knowing what a diet means, you may not want to start practicing it, which may cause situations we didn't want. When it comes to diet, the first concept that comes to mind is slimming. In fact, this is a well-known misconception. Diet is the name given to the nutrition program we eat daily.
What is not a diet?
There is a false belief in our society about dieting, such as starving only to lose weight. Dieting is not just about eating or not eating to lose weight or just gaining weight. Diet can be defined as the nutrition program applied for a healthy life. People who want to go on a diet should not make the mistake of following the ear-to-ear information and the recommendations of people who are not nutritionists. The help of a dietitian will be useful for the program to be implemented. If a beautiful and healthy diet is desired, it is essential to be under the control of a dietitian. Otherwise, a diet without bread, a cabbage diet and similar diets will not give a result. Dietitians apply a program primarily according to the specific characteristics of the person to whom the diet will be applied. These characteristics are gender, age, weight, height, muscle and fat ratio, daily physical November activities. Daily energy and protein intake are evaluated within the framework of these characteristics. These programs prepared by dietitians differ from person to person. The diet of each person is unique. The calories that everyone should take, the weight that they should have and their metabolism are not the same. Personalized lists are created. Fats, carbohydrates, proteins, vitamins and similar substances are distributed in a balanced way with their proportions. A person can easily switch to applying his diet. Another well-known misconception is the understanding that there is a forbidden list of diets. Diet means the sum of what you eat. The proportions of proteins, carbohydrates and fats that you need to take should be equal.
People are in a hurry to diet by staying hungry. They can't get what they want by being hungry. On the contrary, if the body is hungry for a long time, it goes into storage, and the nutrients received during the next feeding turn into weight. As you want to be, that is, you cannot reach the weight you dream of and a more annoying situation may arise.
What should be considered when dieting?
First of all, it is necessary to accept that each diet program is individual. People should not follow every diet program that they can easily find to lose weight or gain weight. While a special diet program is being prepared for you by a dietitian specialized in his field, your medical condition is investigated with special examinations, first of all, the reason for your weight increase or weight loss is investigated and a special program is created for you. A diet program that you will do without finding the cause of weight gain or loss can do you more harm than good.
We are serving with dieticians who are experts in their fields in our hospital in Bagcilar, Istanbul. You can find detailed information about diet and diet programs in our hospital nutrition and dietetics service. If you are curious about the diet, you can ask us by contacting our phone number and whatsapp information line.
Healthy eating recommendations for children
Healthy nutrition increases school success
School periods are periods when there is a constant rush to catch up with something for families. Conditions become even more difficult, especially if both parents work. In addition to preparing for work in the morning, the rush of dressing the child and having breakfast is experienced in almost every home. Because it's only a matter of time before the school service arrives. In the evening, a similar bustle is experienced for dinner and the child's homework. In all this hustle and bustle, it is of great importance that the meals you prepare for your children are healthy, because healthy meals both contribute to the physiological health and development of
the child and increase school success. So what do children need to eat healthy?
Don't neglect breakfast for a healthy diet
The most important meal for children of primary school age is breakfast. Because the most important food sources that the body needs are met at this meal. Studies show that children who do not eat breakfast after a long night of hunger develop problems such as weakness, dizziness, headaches, decreased mental activity due to not having enough energy,
and attention deficit. A regular and balanced breakfast, on the other hand, provides sufficient calories that support growth and the intake of various vitamins and minerals that prevent diseases. A breakfast consisting of milk, eggs, cheese, tomatoes, cucumbers and whole wheat bread will ensure that she gets enough vitamins and minerals. As a different breakfast alternative, you can also use breakfast cereals such as oatmeal in milk or yogurt.
Take advantage of all the essential nutrients
Create a nutrition program consisting of proteins, carbohydrates, fats and minerals during the day so that your child has an adequate and balanced diet. For this reason, be sure to include milk and dairy products, meat and meat products (red meat, chicken, fish) vegetables and fruits, dried legumes and cereals in your nutrition list.
Beware of carbs!
Avoid foods high in carbohydrates and fats, such as cornflakes (with added sugar), chocolate cream spread on bread, muffins, bagels, pies, pastries for breakfast or Decoupage. Such foods do not have nutritional value, but because of their high calorie content, they lead to weight gain in the child. In addition, since they do not contain calcium and protein, which are very important for children, they can also cause napping in class with distraction. In addition, foods high in this type of carbohydrate can also lead to faster hunger and a desire to eat more at meals after consumption.
Eggs are required
Especially pay attention to the intake of protein foods, which play a very important role in growth and development. For example, eggs, which are an important source of protein, open the child's mind and make him more successful in his lessons. Eggs are also a very rich food in terms of iron, which is very effective in growth and development. Therefore, if he does not have allergies, make sure that your child eats 1 egg every day or every other day.
Drink milk for calcium
Calcium is very important for bones and teeth to be strong enough, bones to grow, November and nervous system to develop. In addition, it is also of particular importance for a strong immune system. For this reason, it is very important that your child consumes milk and dairy products that are rich in calcium every day. For example, 1 cup of milk a day + 1 bowl of yogurt + 1 slice of cheese will ensure that he gets enough calcium.
Nuts health store
Nuts such as walnuts and hazelnuts also help to increase your child's success and energy in school life thanks to the essential fatty acids they contain. In addition to regulating blood sugar, these foods contribute to the development of your child's mind. However, since the calorie values are high, it is very important that you control the portion. For example, eating 2-3 walnuts or 10-15 almonds will be enough.
Do not give white bread
Be careful not to feed your child white bread. Because white bread with a high glycemic index can cause blood sugar to rise rapidly, as a result of which the child sleeps during class. The rapidly rising blood sugar then drops rapidly, triggering hunger again. Whole wheat or large grain breads are also rich in pulp (fiber), so they cover more volume in the stomach and keep it full, and they also help regular bowel movements.
Prepare healthy Decoupage meals
Prepare healthy Decadal meals to prevent him from eating more than necessary in the evening, hence gaining weight. For example, nuts, dried fruit, cakes prepared from dates or molasses, dried or fresh fruit, yoghurt, freshly squeezed juices, homemade, small sandwiches or prepare vegetables like chips. It is very important that you avoid packaged chocolates, biscuits and doughy foods at Decoupage meals. Because packaged grocery products that are snacks may contain additives and dyes. This, in turn, can cause obesity, cardiovascular, diabetes, gastrointestinal diseases and allergic reactions in the long term. Caffeinated drinks such as Cola or ready-made fruit juices have no nutritional value and cause unnecessary calories. Therefore, instead of these, prefer drinks such as buttermilk or compote at Decalogue.
Give fruit instead of dessert
Every food group must be present at lunch and dinner. It should be supplemented with foods rich in protein, such as meat, fish or chicken, or a juicy vegetable dish, salad and yogurt. This menu can also be accompanied by soup. Fruit should be given instead of dessert. Children of developing age have great energy needs. For this reason, there is no harm in eating foods such as pasta and rice every other day. To be able to understand whether our child is getting enough and balanced food, review the monthly food lists at school. If lunch cannot be provided, you can also prepare the lunch bag by choosing from the foods in the required food group.
Fast food once a month
Unfortunately, it is not possible to completely eliminate fast food-style foods from children's lives. However, be careful to limit it to 15 meals a day or once a month. Excessive consumption of trans and saturated fats, which are found in excess in fast food foods, has a negative effect on a large number of molecules that help learning and memory due to the content of trans fats in brain cells.
Examples of healthy breakfasts for children
1. Example of breakfast
* White cheese / cheddar cheese
• 1 boiled egg (can be an omelet or Menemen)
* Plenty of tomatoes cucumbers
• 10pcs hazelnuts / 2pcs walnuts
* Whole wheat bread
• 1 cup of freshly squeezed juice (if there are no problems with excess weight) or milk
2. Example of breakfast
• 1 cup of milk or yogurt
* Plain oatmeal
• 1-2 servings of fruit
• 10 pieces of almonds or 10 pieces of hazelnuts
3. Example of breakfast
• 2 thin slices of whole wheat bread with white or cheddar toast
• 1 egg