Healthy Eating Tables

1. Balance is everything: Learn how much calories you need to get per day. The only way to stay in the ideal kilometer is with the calories you consume from the foods you eat and the energy you use is equal to each other. Balance is everything! Get help from a dietician when needed.

2. Enjoy your meals, reduce the amount: enjoy your meal with family or friends at your meal time and enjoy delicious food. Feeling very fast eating, eating on the television, snacking on the computer or eating in the bumpy times of your emotional state can cause you to get too many calories. Check your hunger-toughness situation during or after meals. Do not fill us with too much food.



3. Avoid too large portions: use small plates or bowls at home. When you eat outside, choose small portions. If you can not finish your plate, you can share it with our animal friends on the street or you can make a package and bring it home. Instead of dessert, fruit should be your first choice. If you want to dine, you can share a single portion with other people in the meal.

4. Do not skip the foods you need more often: consume more vegetables, fruits, whole grains and dairy products. These foods contain nutrients such as potassium, calcium, vitamin D and pulp that your body needs to stay healthy. Try to consume these foods at your meals or as a snack every day.

5. Fill half of your plate with vegetables and fruits in rainbow color: Also pay attention to the color difference as much as the variety of food at your meals. The colors like beetroot, carrots, spinach green and cauliflower whites will look great on your table. Absolutely eat salad with your meat dishes. You can choose between fruit meals or after eating dessert.

6. Do not forget about dairy products: consume one or more daily foods such as milk, yoghurt, cheese, ayran, kefir, cacık. If you have a health problem such as heart disease, cholesterol, or sensitivity to lactose intolerance, you may choose to have low fat or lactose-free dietary recommendations. These nutrients help to strengthen your immunity by protecting your digestive system as well as calcium contents.

7. Prefer whole grains: choose whole wheat bread instead of white bread and black rice or whole wheat instead of white rice. When shopping, use your choices for full-grain products. By providing both blood sugar control, these nutrients will quickly prevent you from getting hungry, and will also provide you with nutritional items such as pulp, B vitamins that you need.

8. Consume less nutrients: consume saturated nutrients, saturated fat, sugar and extra salt as little as possible. Do not make these foods a part of the calorie you need to get daily. Allow yourself on some days or occasions. In short, enjoy a slice of cake on your birthday!

9. Pay attention to the amount of sodium / salt in the food: try not to add salt to your food. The amount of salt in pickled and salted foods is high. If you have hypertension and cardiovascular disease, consume these foods as little as possible or remove them from your diet. Be sure to read the labels to pay attention to the amount of salt in ready-made foods.

10. For more water: try to stay away from sugar-high drinks. If you drink 1 cup of water every hour, you will become a habit with time and increase your water consumption. Take care not to drink more water in hot weather and when you exercise extensively.