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Stay healthy while getting ready for summer
A four-leaf clover is generally used to describe an adequate and balanced diet. Every leaf represents a food group. These groups are meat, dairy, grains, and vegetables and fruits. A healthy diet includes all four of these types of foods in every meal. Consuming various foods at the same time increases the benefits of nutrients in the body.
Meat and dried legumes keep you full and stimulate your intestines. Dried legumes (haricot beans, chickpeas, green lentil, soya beans) are a good source of protein like meat and eggs and therefore fall under that category. This group contains protein, iron, zinc, phosphorus, magnesium and vitamin B. Dried legumes keep you full and are rich in fiber that stimulates the intestines. Recent studies have revealed that dried legumes contain various herbal chemicals that protect against many diseases. It is recommended that adults and children consume two to three portions of this food group every day. One portion (two to three pieces/90 grams) of meat, chicken or fish and two eggs are equal to one dish of dried legumes.
Opt for low-fat dairy products
Milk and diary products are rich in vitamins and minerals such as calcium, phosphorus, protein and riboflavin. It is recommended that adults eat at least two portions from this food group every day, and children, teens and expectant and nursing women should consume three to four portions every day. One portion of this food group is equal to one cup of milk or yogurt, two pieces of cheese that are about the size of a matchbox (60 gram) or two cups of ayran (a drink made with yogurt, water and salt). Low-fat dairy products are recommended. The liquid part of yogurt is rich in riboflavin and therefore should not be thrown away.
Take advantage of seasonal vegetables and fruits
Fresh vegetables and fruits contain a significant amount of vitamin A and C, antioxidants and dietary fibers. Most vegetables and fruits are rich in antioxidants, including carotene and vitamin C and E, which fight against cancer and heart disease. At least five portions from this group should be consumed on a daily basis. One portion of fruit is equal to a medium-size apple, one cup of fruit such as strawberries and cherries, about three to five pieces of fruit such as plums or one vegetable dish. Try to eat fruit with peel and opt for freshly squeezed fruit juices instead of packaged ones.
Consume 6-11 portions of grains daily
Foods in this group are rich in carbohydrates (wheat, rice, corn and bread, pasta, bulgur and noodles made with these ingredients), which are the main source of energy. They include B group vitamins such as thiamine and niacin. One portion from this group is equal to a medium slice of bread, one ladle of soup containing flour or four tablespoons of rice or pasta. Pastries, which are also a part of the grain group, need to be consumed in limited amounts because they contain high levels of sugar, fat and flour and therefore are high in calories. These nutrients should be consumed in the form of three main dishes and three snacks. Prolonged hunger should be avoided, and no meal, especially breakfast, should be skipped.
*Yeşim Çelik is a dietician.
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