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Healthy Eating

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What is a Healthy Diet?

A healthy diet is a diet based on getting the nutrients the body needs in a healthy, balanced way. Healthy nutrition is essential for the regular functioning of body functions. Healthy nutrition is a diet that starts naturally from the mother's womb and continues until death, and should be in all age groups in which the person is present. This way of eating ensures that you get the vitamins, minerals, proteins, carbohydrates and fats that your body needs. A healthy diet plays an important role in preventing chronic diseases, protecting body functions, regulating energy and improving overall health.

It is very important to consume the right proportion of food sources such as whole grains, vegetables and fruits, lean protein sources, healthy sources of protein, milk and dairy products, and adequate amounts of water in a healthy diet. Consumption of processed, packaged foods and fast food should be limited. A healthy lifestyle and nutrition plan should be tailored to the needs of the individual and should be supported by regular exercise.

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Definition of a Healthy Diet?

It is possible to prevent many health problems with a healthy diet that aims to ensure that the body receives the nutrients it needs in a balanced and sufficient amount. So how does a healthy diet work? How can we manage the healthy eating process?

You can apply following tips about healthy nutrition while creating your diet:

  • Balanced Nutrition: The most important step in the healthy eating process is a balanced diet. A healthy eating plan includes adequate amounts of food from each food group. All food groups including carbohydrates, proteins, fats, vitamins and minerals should be consumed within the body's needs. In a balanced nutrition plan, a healthy body weight is maintained by taking all the nutrients the body needs.
  • Adequate Nutrition: A healthy and balanced eating plan requires adequate intake of all the nutrients the body needs. It is important to control the amount of food you eat, to be in moderation, and to avoid excessive food consumption. Overconsumption of food can lead to excessive weight gain or some health problems.
  • Eating a variety of foods: In a healthy eating plan, food consumption should be diversified and monotonous nutrition should be avoided. Eat foods containing different nutrients at each meal. Carbohydrates, healthy fats, vegetables, fruits, whole grains containing vitamins and minerals; protein sources such as meat, chicken, fish, legumes can be consumed together at different meals.
  • Eating Fresh Food: Fresh food is an important part of a healthy eating plan. Consuming fresh fruits, vegetables, whole grains and lean proteins helps to maintain a healthy body weight and prevent chronic diseases such as heart disease, vascular diseases, diabetes and cancer.
  • Avoiding Processed and Packaged Products: Packaged foods, fast food or processed products are products that should not be included in a healthy diet program. These foods are often high in calories, high in fat, high in sugar, making it difficult to maintain a healthy body weight and can lead to heart disease, diabetes or other health problems. Instead of unhealthy fats such as trans fats and saturated fats, choose healthy sources of fat such as olive oil, avocados, nuts, seeds, etc.
  • Eating at regular intervals: You can organize your eating pattern as 3 main meals plus 2 snacks. It is important to eat morning, lunch and dinner regularly and not skip meals. You can also consume healthy snacks at regular intervals.
  • Drinking Plenty of Water: Every body needs water in its own proportion. Ignoring this need can cause various health problems. Drinking water regularly both keeps your weight in balance by facilitating digestion and contributes to skin beauty.
  • Taking Nutritional Supplements: In some cases, it may be necessary to include vitamin and mineral supplements in the diet. In this way, vitamins and minerals missing in the body can be completed. However, it is important to take these supplements with the doctor's knowledge. Otherwise, unwanted situations may occur.
  • Regular Exercise: In addition to healthy eating recommendations, regular exercise is always recommended. Regular exercise is a must for those who want to live a healthy life and maintain their ideal weight. In addition to physical health, regular exercise also affects mental health, making you happier, more energetic and less stressed.

Acquiring healthy eating habits is a long process that continues throughout one's life.

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Food Groups in Healthy Nutrition

The nutrients that should be taken in a healthy eating plan are grouped into food groups. Each of the food groups is an essential part of a healthy diet. They should be consumed in harmony with each other to provide the nutrients the body needs. It is also important that all food groups are consumed in a balanced way. It is important to create a healthy diet plan to get enough of each one.

The main food groups can be expressed as follows:


They are essential for muscle, bone and tissue formation and repair. Proteins of animal origin, which are found in meat, poultry, fish, eggs and dairy products, contain all the amino acids needed by the human body. Legumes, which include products such as beans, chickpeas and lentils, are proteins of vegetable origin. Legumes, which contain different amino acids, become a complete protein source when consumed together. 


Carbohydrates are the body's energy source. There are two types of carbohydrates: fast and slow absorption. Whole grains are an example of slow-absorbing carbohydrates and provide long-lasting energy. For this reason, they must be included in nutrition plans. Carbohydrates found in vegetables and fruits are examples of fast-absorbing carbohydrates and should be included in nutrition lists.


Fats are another source of energy that helps the body absorb certain vitamins that are essential for the body. They are divided into groups such as saturated fats, unsaturated fats and trans fats. Foods such as butter, margarine, cream, mayonnaise are examples of saturated and trans fats. Vegetable oils such as olive, hazelnut, almond, avocado, walnut, peanut, sesame oil are also examples of monounsaturated fats. Omega 3 and Omega 6 oils are also examples of polyunsaturated fats.

Vegetables and Fruits

Vegetables and fruits are a source of vitamins, minerals and fiber for the body. Green leafy vegetables, carrots, tomatoes, eggplants, peppers, broccoli, cabbage and many other vegetables are indispensable in a healthy diet. Many types of fruits such as apples, bananas, oranges, strawberries, grapes, melons and watermelons should be added to a healthy diet in terms of the vitamins and minerals they contain.

Milk and Milk Products

Milk and dairy products, which are also a source of animal protein, should be included in a healthy diet plan as they contain calcium and minerals necessary for bone and dental health.

Vitamins and Minerals

The body needs certain vitamins and minerals for body integrity, bone health, cell functions, blood health, immune system and nervous system functions to function properly. A healthy diet includes adequate intake of vitamins and minerals from natural sources. The most common vitamins are vitamins A, B, C, D, E and K. The most common minerals are calcium, iron, magnesium, potassium, sodium and zinc. It is possible to find all these vitamins in healthy food groups.

In addition to all these food groups, if we need to talk about sugars; Foods and drinks produced from refined sugar are foods that put a healthy diet at risk due to their high calorie content. Instead, it is possible to meet the necessary sugar needs from the sugar naturally found in fruits and honey.

Healthy Nutrition Program

In order to create a healthy diet list or a healthy eating program, it is necessary to have data such as the age, physical characteristics and health condition of the person. A healthy nutrition list can be prepared according to weight or age. At the same time, health status should be added to these lists. For a precise method or diagnosis, it is necessary to get expert support. You can still follow these suggestions to create a healthy eating program:

  • Set your goals. What is the goal of a healthy eating program? Do you want to lose weight, do you need more energy, do you want to manage a specific health problem? Setting your goals will help you create a nutrition plan that works for you.
  • It is important to understand the essential nutrients the body needs. Nutrients such as protein, carbohydrates, fats, vitamins and minerals are essential for a healthy body. By determining from which foods you can get these nutrients, you can create a healthy eating program.
  • Create a healthy eating plate. In a healthy eating program, all nutrients should be in harmony with each other. Choose a balance of protein, carbohydrates, healthy fats, plenty of vegetables and fruit or dairy products. Reduce refined sugar, salt and processed foods as much as possible.
  • Portion control is important in a healthy eating program. Consuming the appropriate portion size at each meal helps to maintain a healthy body weight by preventing excessive calorie intake.
  • Planning ahead is important in a healthy eating program. Prepare your meals by sticking to the plan you have prepared within the framework of healthy eating rules. If possible, prepare your food at home and check the menu before eating out. Prepare healthy snacks and carry them with you.
  • The body needs water and drinking enough water is important for a healthy diet. Determine your daily water needs and make sure you drink enough water throughout the day.
  • Eating slowly increases the feeling of satiety and reduces the need to overeat. Eating slowly also helps digest food and can help prevent digestive problems.
  • Make sure you enjoy your healthy eating program. Turn foods into delicious meals, try new recipes and enjoy your food. This way, you can make healthy eating a lifestyle and stick to it for longer.

Finally, it is important to remember that every body's needs are different. For this reason, you can prepare the right nutrition program for you by contacting a dietitian in line with your needs. You can also gradually introduce a healthy eating program into your life by creating a 1-month healthy eating program during the transition to healthy eating.

Last Update : 22.10.2023