Healthy foods alone are not sufficient for diet and to avoid diseases, but must be accompanied by a programmed and integrated healthy diet for eating food. The ideal and integrated diet must include some important conditions.

 

 

 

 

 

 

Maintaining an ideal weight, preventing diseases, and increasing the body’s immunity: all of these are things that a person can achieve by eating healthy foods, but only if they are eaten correctly and not excessively or unorganized.

 

A good health system is based on the concept of the “food triangle,” in which sugars are at the top of the pyramid and it is recommended to reduce them. As for milk and vegetables, they are at the bottom of the pyramid and should be consumed in abundance, as recommended by the German website “On Media”, which specializes in medical advice.

 

An ideal and comprehensive diet should include the following ten tips:

 

1- Diversification in food: Healthy nutrition is not complete without eating different types of food and changing the quantities and types of substances.

 

2- Eat foods rich in sugars and free of fat, such as rice, bread, and potatoes, because they give the body the necessary nutritional energy, vitamins, and important nutrients.

 

 

 

3- Eat vegetables and fruits daily, and it is recommended to eat them fresh. The body must be accustomed to eating different meals daily of vegetables and fruits. Fresh juices are an ideal way to do this.

 

4- Meat and fish are important for nutrition, because they contain nutrients and energy that are important for the body. But too much of it is harmful and causes serious diseases. The German website “On Media”, which specializes in medical advice, advises eating fish 2-3 times a week in small meals not exceeding 70 grams. As for meat, it is recommended to eat it in small meals as well, in quantities not exceeding 600 grams per week.

 

5- Substances that contain fat are also beneficial to the body, but it is recommended not to exceed more than 80 grams of fat per day. While it is recommended to eat unsaturated fats, such as soy fats and vegetable fats.

 

6- Reducing sugars and salts is important for the health of the body. It is preferable to replace them with herbs and natural sweeteners.

 

7- Drink plenty of water and sugar-free drinks.

 

8- Good and slow preparation of food, by reducing cooking temperatures. Thus, the food does not lose its important nutrients and maintains its taste and flavour.

 

9- Choose the right time to eat, and remember that your eyes eat with you, so try to take care of your food and prepare it carefully.

 

10- Daily exercise is important for digesting food and stimulating blood in the body. It is recommended to practice 30 to 60 minutes of exercise daily.