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Healthy Food Book Summary

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Mr zino Engineer graduated from the University of Batna 2, my hobby is writing, researching, and working online

Healthy Food Book

Healthy Food Book

Healthy eating is that food that contains the essential elements that the body needs so that it includes a range of vitamins, minerals, and elements useful to the body. Healthy food is prepared at home in healthy ways, does not contain preservatives or artificial colors, and includes useful features that the body needs.

Benefits of Healthy Eating
Choosing a healthy food has many benefits for the body, including:

  • Healthy food protects the body from exposure to various diseases.
  • It also prevents diabetes, stress and other diseases that cause the cause of poor food.
  • It also strengthens the body's immune system and thus provides good protection for the body from getting sick.
  • Healthy food that contains dietary fiber, improves digestion and protects the body from constipation or diarrhea.
  • The potassium element found in some foods contributes to protection from exposure to blood pressure problems.
  • Calcium is also an element that prevents exposure to osteoporosis or osteoporosis.
  • Eating healthily improves your mood and increases the rate of energy in the body.
  • It also increases concentration and improves mental abilities and thinking skills. It also works to reduce the rate of stress, anxiety and depression and improves the psychological state.

Healthy Eating

Healthy Eating

The importance of healthy food for children
Choosing healthy food for children is of great importance as follows:

  • A child's development needs to have access to various nutrients in order for their cell building to be completed properly.
  • Healthy eating for a child also protects the child from tooth decay and from exposure to chronic diseases.
  • Healthy food gives the brain growth properly, and makes the baby smarter and more alert.
  • Healthy food also provides the baby's body with energy, activity and vitality.
  • In addition, healthy eating contributes to building the baby's muscles.
  • Foods that contain healthy elements should be chosen and stay away from harmful elements so that the child does not become obese without health.
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healthy food for children

healthy food for children

The Importance of Healthy Food for Pregnant Women

A pregnant woman goes through a very important stage of her life, especially since the fetus consists of elements in her body, so she should take care of eating healthily.

  • A pregnant woman needs to have enough folic acid to have, as it enters the formation of the nervous system of the fetus.
  • The pregnant woman should also be careful to combine the different nutrients.
  • Take care to eat healthily and stay away from any harmful foods or harmful health habits such as smoking or drinking alcoholic beverages.
  • A woman needs to get a large percentage of iron and calcium to compensate for what the fetus needs in the composition, so you should focus on these elements in choosing healthy food.
Healthy Food for Pregnant Women

Healthy Food for Pregnant Women

Tips for choosing healthy food

Anyone who wants to have healthy food that benefits the body should follow this set of tips:

  • You should not overeat large amounts of food, so that the body does not suffer from the accumulation of fat and fat and thus, obesity and weight gain.
  • Be careful to eat vegetables and fruits, because they are foods that contain antioxidants that strengthen the immune system.
  • It is usually recommended to consume five servings every day of any kind of fruit.
  • The intake of sodium and salts in food should also be reduced as much as possible. '' Because it has a negative effect on health, leads to fluid retention and raises the rate of blood pressure.''
  • Foods high in processed sugars may cause increased body weight.
  • It is recommended to drink 3 liters of water every day to maintain the level of fluids in the body, and help the body get rid of excess waste.
  • When selecting healthful ingredients, you have to be careful of ingesting ingredients that incorporate saturated fats, omega-three and omega-6 acids.
  • Avoid eating foods that contain preservatives.
  • Pay special attention to eating breakfast, as it is one of the most important daily diets.
  • It is also recommended to stop eating at least two hours before bedtime, to prevent poor digestion and accumulation of fat in the body.
  • Exercise is a healthy habit that should be taken care of besides eating healthily, because it regulates digestion, activates blood circulation in the body and helps in gaining health.
  • When eating natural herbs, it is preferable not to add sugar to them to get their benefits only and avoid introducing excess sugars to the body.
  • If the person has any health problems related to dietary pattern.
  • Follow up with a specialist doctor and follow up on the types of foods that are suitable for him and avoid harmful foods for him

Types of healthy food

Examples of healthy foods should be identified, so that these foods are selected and added to daily meals:

  • Skim dairy, as well as cheese and dairy products, because they contain vitamins, protein, calcium.
  • Fat is an important element for the body that gives it energy and activity, but be careful to choose a small percentage of fat.
  • Seafood and fish in general contain omega-3s, phosphorus, zinc and other useful elements.
  • Take care to eat animal and plant protein found in meat, poultry, liver, eggs, beans, lentils and others.
  • Eat fruits as vegetables, as they contain vitamins, minerals, dietary fiber and other elements.

Models of unhealthy foods

Not all types of foods are good for the body, because there are a lot of foods that are unhealthy, including:

  • Foods high in fat, such as fast food, pancakes, popcorn, frozen meals.
  • It is also preferable to stay away from foods that are high in fructose, because they turn in the body into sugars that are difficult to digest.
  • It is also preferable not to consume soft drinks, because they are high in sugars, besides. Besides, they do not contain any benefits.
  • As well as foods that are high in sodium, such as cheese, salt, canned meat, processed meat, pizza and others.
  • Foods that are high in calories should also avoid overeating, such as chocolate, pasta, rice.


At the end of our journey around healthy food, choosing a healthy diet that anyone walks on and follows is directly related to good health and provides them with a safe life. Because most of the causes of various diseases do not follow a healthy diet pattern in the food eaten, the role of healthy food in the safety of our lives should not be ignored.

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