From the Department of Nutrition and Diet at Bahçelievler Hospital, Uz. dit. Nihan Yakut gave information about the basic rules of a healthy diet program.
Giving information about the diet lists, Uz. dit. Nihan Yakut said, “The nutrition plan with balanced nutritional content prepared and applied in accordance with the rules is called a health diet list. This list should meet the macro (carbohydrate, protein, fat) and micro (vitamin, mineral, fiber) elements in a balanced and sufficient manner in terms of nutrients. In the right nutrition plan, at the end of the day; All nutrients such as meat and meat products, milk and dairy products, vegetables, fruits, bread and its derivatives, legumes, oil should be consumed in a sufficient and balanced way. The diet list, that is, the daily menu, is prepared depending on many variable parameters. While preparing a personal healthy eating plan; Many variable parameters such as the person's age, height, weight, lifestyle, physical activity level, diet, local/traditional eating habits, choices, likes and dislikes, previous operations, acute/chronic diseases, and drug use are taken into consideration. All these variables are brought together to create a completely personal, new and healthy eating plan.” said.
“Main meals” are the 3 essentials of a healthy food pattern.
“A healthy food pattern; It starts with the establishment of the indispensable “3 main meals basis”.” Yakut said, “Breakfast, lunch and dinner contents are placed in the menu plan with a balanced distribution of basic nutrients. While these conditions are applied, skipping meals should not be done as much as possible and unless it is necessary. However, in a healthy eating plan, the diet should fit the person.” made a suggestion.
Prevention from diseases is possible with proper nutrition and adequate physical activity.
From the Department of Nutrition and Diet at Bahçelievler Hospital, Uz. dit. Nihan Yakut said:
“In addition to this, one's behaviors regarding malnutrition should be changed with a new correct behavior model. In this direction, it is aimed to correct the nutritional information that the counselee knows incomplete or incorrectly with a good nutrition education. Eating with incomplete or wrong information or a completely uncontrolled nutrient pattern brings together obesity, diabetes, intestinal diseases and defecation problems, decreased cognitive functions, increased liver and blood lipids, cancer and cardiovascular problems related to weight in the long term. It is possible to prevent these diseases, which are frequently encountered in today's life, with proper nutrition and adequate physical activity.
Snacks play an important role in a healthy diet.
Emphasizing that snacks have an important place in healthy nutrition, Yakut said, “Depending on the need, lifestyle and the reason for the plan, by adding 1 or more snacks, a balance is achieved in the diet. While snacks are planned according to the person, it ensures that the blood sugar is kept in balance and aims to prevent the person from experiencing irresistible and uncontrollable hunger when approaching the main meal times. At the same time, it has the logic of evenly distributing the nutritional content that the person needs, considering the stomach volume. In other words, it is preferred not to give all the need for the main meals by forcing the stomach capacity. In most cases, the calories of the lists are affected by physical activity variability. For this reason, the issue of how much physical activity is done and how regularly it is done should also be taken into consideration. he said.
Pay attention to these in order to gain long-term healthy eating habits!
Upset. dit. Nihan Yakut listed the ways to be followed in order to gain permanent healthy eating habits in the long term:
“Although it varies according to body values, fluid consumption, especially water, should be consumed in pure water at a minimum of 1,5 and an average of 2 liters. Seasonal and temperature changes should not determine water consumption, regardless of the weather, the water needed by the body should always be consumed in the same average.
In a healthy eating plan, excess of all nutrients should be avoided. It is important to not go beyond the content of the diet as much as possible, to prevent tendencies that will disrupt the nutritional balance, to resolve emotional or stress-related eating attacks with professional support (psychotherapy) if necessary, in order to gain permanent nutrition habits in the long term.
Packaged and packaged products, foods containing high amounts of syrup and additives, foods that do not add value to nutrition should not be included in the diet list, only foods with high calorie content.
Uncontrolled consumption of tea and coffee should be limited. Average daily coffee consumption should not exceed 2 cups, and daily tea consumption should be limited to 4-5 cups, provided it is clear.
Dieting at home is unfortunately a very common behavior pattern in society. However, the diet list should be personal. Although a healthy list has fixed and standard rules for everyone, the contents are chosen according to the person. For this reason, TV program, social media or someone else's diet, impersonal content, fashionable diet methods do not work, and do not bring permanent, correct and healthy results. Permanent results are not achieved, and it can lead to consequences that can seriously affect health. The cycle of rapid weight gain and loss with unhealthy methods (yo-yo effect) brings along stubborn and uncontrollable weight. For individuals struggling to lose weight in the long term, this can lead to a serious loss of motivation.
In an ideal and healthy weight loss program, weekly weight loss should be between 1 and 1,5 kilograms on average. These values can increase with the right physical activity as well as the nutrition program, and this increase is acceptable. However, the average loss of more than 3,5 kilograms is an indication that the program applied is wrong. In order to achieve permanent results in a healthy weight loss program, the dietitian should determine the estimated time and inform the client about it. Unfortunately, the weight lost as a result of nutrition programs that provide rapid weight loss cannot be maintained permanently and in the long term. While preparing a healthy or medical nutrition program for any client/patient, the aim is to teach what proper nutrition is, as well as to maintain health and build habits, and to create together the formulas that can bring these teachings into practice.