Anyone performing a diet should know these.
Being the company that employs the highest number of dietitians, Sodexo identified “10 Golden Rules of Sodexo for Nutrition, Health and Good Life” against obesity, one of the major health problems of recent years, and uncontrolled diets.
Sodexo provides health quality services for 75 million people in 80 countries every day and Sodexo Integrated Service Management Dietitian Sibel Mumcu explains the “10 Golden Rules” that are prepared by 4,918 dietitians within the body of Sodexo. Rules of Diet:
Rule 1. Meal plan adjustment is the base for healthy nutrition!
The first rule for healthy nutrition and to preserve body weight is to have a meal plan adjustment without skipping any meal. Beginning the day spryly and finishing it in the same way depend on great breakfast and a light dinner. Don’t forget that, in a healthy meal plan, 25% of your daily energy requirement should be met with breakfast, 35-40% should be met with lunch, 30% should be met with dinner and 5-10% should be met with refreshments.
Rule 2. Make your table colorful, balance your nutrition
For a healthy and good life, you should give place to the colors of nature on your dining table. Fruits and vegetables, which come into prominence with their vitamin, mineral and fiber contents, increase body resistance and help tissues regeneration. Daily fruit and vegetable consumption helps digestion system function properly and protects against many chronic diseases like cardiac and cardiovascular diseases. Don’t forget: for a balanced nutrition, 5 different colors of vegetable and fruit should be consumed every day.
Rule 3. Don’t stay away from this white, consume it three times a day!
Being irreplaceable nutrition for bones and teeth with their calcium and phosphor contents, milk and dairy products are also among the richest nutrient groups in regards to vitamins of B group and vitamin D. Along their support for brain development, milk and dairy products like yoghurt and cheese can also inhibit harmful bacteria and make digestion system function properly. For all these benefits coming from milk and dairy products, all you need to do is to have 2-3 glasses of milk or yoghurt and cheese as much as 2 matchboxes (in terms of volume) every day.
Rule 4. Careful about consuming protein in a balanced way for health!
Proteins are important for many different processes of body, including but not limited to growth, development, tissue repair, antibody production that constitute defense mechanism of our bodies against sicknesses and enzyme production. On the other hand, they can provide energy for our bodies. However, for a healthy and good life, it is crucial to be careful about protein consumption. Enough and balanced consumption of fish, meat, egg and legumes provides many different benefits for your body systems like cardiovascular system and muscle system; whereas excess consumption of proteins that provide cholesterol can bring along many different health problems.
Rule 5. Make peace with bread, have whole-wheat bread on your table
One of the most common mistakes in unsupervised diet routines is to stop consuming bread. However, grains meet most of the daily energy requirement and they are essential for healthy nutrition. Don’t forget: whole grains improve immune system, slow down aging process and provide control over blood sugar level for diabetes patients with their antioxidant contents. Furthermore, as whole grains leave stomach later, they provide the feeling of fullness for a long time and offer a chance to control body weight.
Rule 6. Insufficient fat consumption may cause insufficient fat-soluble vitamin intake
Fats exist in hormone and enzyme structures just like proteins. Therefore, for healthy nutrition, it is important to consume fats in a balanced way. A nutrition plan that contains no fat causes insufficient fat-soluble vitamin intake (vitamin A, D, E, K) and thus, nervous system problems may occur or vision disorders may be experienced. Consuming fat more than required, on the other hand, can lead up to obesity and cardiovascular diseases.
Rule 7. Have health on your table, not sugar!
Although foods with sugar contain high amount of calorie, their nutritive values are low and they can cause many different health problems like tooth decay, diabetes, cardiovascular diseases and cataract. If you want to have control over your body weight and have a healthy meal plan, you have to limit your sugar consumption and not to get excess sugar into your body. Remember, the nature offers enough amount of sugar in natural ways, you don’t need to have extra sugar.
Rule 8. Less salt, more health!
Salt contains sodium and sodium plays an important role in body to provide liquid balance and regulate blood pressure. However, if it is consumed excessively, salt may cause calcium loss from bones, edema, hypertension and related cardiac diseases and kidney problems as well. Remember that processed foods, pickled products, dried nuts, potato chips and charcuterie products contain high amounts of salt. Just by breaking the habit of adding salt without tasting your meal, you can decrease your salt consumption by 15%.
Rule 9. For every 1000 calories you have, drink 1 liter of water
Water is the second most important (after oxygen) requirement for all creatures to maintain their lives and it is an essential part of healthy nutrition as well. Water preserves moisture and flexibility of skin and it also helps body temperature be regulated and digestion and circulation systems function properly. To protect your health, consume 1 liter of water for every 1000 calories you have. Instead of tea, coffee, fizzy and sugared drinks, prefer fresh vegetable and fruit juices, diluted yoghurt drink, kefir and herbal teas in order to meet your daily water requirement.
Rule 10. Password: 30 minutes every day!
Regular physical activity provides weight and stress control and it also increases sleep quality and life quality as well. With small changes in your regular lifestyle can affect your mental and physical health positively. For a healthy life, do brisk walking for 30 minutes every day. Remember: for your health, “10,000 steps every day”.