विवरण
Healthy eating is essential for maintaining good health and preventing chronic diseases. The basics of nutrition include consuming a balanced diet that includes carbohydrates, proteins, fats, vitamins, minerals, and fiber in appropriate amounts. Portion control is crucial, as overeating can lead to weight gain and other health problems. Drinking plenty of water and staying hydrated is also important for overall health. Planning meals ahead of time, reading food labels, and cooking meals at home can help you make healthier food choices.
सारांश
- The presentation discusses various types of diets, including balanced diets, low-carb diets, keto diets, and intermittent fasting. Balanced diets recommend macronutrient compositions with carbs at 45-65%, protein at 10-35%, and fat at 20-35%. The low-carb diet has less than 26% carbs, 40-50% protein, and 30-40% fat. The keto diet is high in fat (70-80%), with 10-20% protein and 5-10% carbs. Intermittent fasting involves 16/8 or 14/10 hour fasting windows.
- Choosing food products wisely involves checking nutrition fact labels for serving size, total calories, saturated and trans fat, added sugar, salt, and fiber. When shopping, one should select foods higher in vitamin D, calcium, and iron, and those lower in sodium, unhealthy fats, and added sugars. Whole grain starches, which provide more fiber, are also preferred.
- Chronic diseases, like heart disease, cancer, lung disease, stroke, type 2 diabetes, and kidney disease, are linked to risk factors such as poor nutrition. Healthy eating can prevent, delay, and manage some chronic diseases. This includes focusing on fruits, vegetables, whole grains, low-fat milk and milk products, lean meats, and foods low in saturated fat, trans fat, cholesterol, salt, and added sugar.
- Healthy snacking options for employees include granola bars, unsalted nuts, fresh fruits, and whole grain crackers. Supplements should only be taken under a doctor's recommendation to avoid potential harm from excessive doses. Antioxidants, found in fruits and vegetables, protect body cells against free radical damage.
- Tips for healthy fasting during Ramadan include breaking the fast with dates, water or low-fat dairy products, warm soup, salad, and a main course. It's important to drink plenty of fluids to prevent dehydration and to limit fried and fatty foods. Avoiding high-salt foods and caffeinated beverages is also advised.
- The presentation stresses the importance of consuming a suhoor meal to avoid overeating during iftar, mirroring the balanced iftar meal. Avoiding thirst during Ramadan can be achieved by limiting salt intake, taking cold showers, staying in cooler places, wearing light clothes, and engaging in physical activity at appropriate times.
- Carbohydrate type is more crucial than the overall quantity consumed. Prioritizing whole grains for their fiber and antioxidants is advisable. Avoid sugary beverages and incorporate the healthy eating plate for a balanced diet. Finally, favor healthy fats and reduce salt intake to maintain overall health and well-being.
नमूना प्रमाण पत्र
वक्ताओं के बारे में
Ms.Rayan Saleh
Clinical Dietitian, Al Zahra Hospital Dubai. Emirates Speciality Hospital , DHCC Dubai, UAE.
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