Healthy eating is known to consume nutrient-rich foods in appropriate quantities, and of all types of food, including balanced amounts of food groups, one group of foods cannot provide all the nutrients the body needs for good health, by identifying the foods and drinks that are eaten, and a balanced and nutritious diet.
It is worth mentioning that healthy eating contributes to the prevention of malnutrition in all its forms, and the prevention of a range of chronic diseases, but takes into account the different composition of healthy eating, or diet according to individual needs, such as age, sex, physical activity, lifestyle, locally available foods, dietary and cultural habits, but as basic principles of healthy eating, they are the same for all.
Major food groups
A healthy balanced diet means eating major food groups, in appropriate quantities, as follows:
Fruits and vegetables
Fruits and vegetables are foods rich in vitamins, minerals, and fiber, and the American Heart Association recommends eight or more servings per day, equivalent to four and a half cups per day for a person who consumes about 2,000 calories, research suggests that eating fruits and vegetables in good quantities can protect against heart disease, type 2 diabetes, and cancer.
Many protein-rich foods contain high levels of minerals, such as magnesium, iron, and zinc, which are useful in repairing body tissues, and the most important sources of protein are meat, eggs, fish, nuts, beans, and soy.
Dairy products are the most important sources of calcium-rich for promoting dental and bone health and recommended dairy products: low-fat milk, yogurt, and cheese.
Fats are important nutrients for brain health, skin and hair, as well as energy savings for the body, helping to absorb certain vitamins, and foods that contain saturated fats: fatty meats, fried foods, and creams, but eating these fats In large quantities may cause heart disease, including foods that contain unsaturated fats: avocados, fatty fish, so that they help reduce bad cholesterol in the blood, and the World Health Organization (WHO) recommends that healthy fats account for less than 30% of total calories.
They mean natural sugars found in certain foods, such as fruits, or that can be added as local, but many can cause weight gain, heart problems, and unbalanced blood sugar levels, so the American Heart Association (AHA) recommends eating added sugar as much as six teaspoons or less for women a day, and nine teaspoons for men a day.