We eat three main meals a day: morning, afternoon and night. Nutritionists now advise you not to skip those meals.
These are the things that should be included in the preparation of a meal at home. For a main meal, the dishes should include:
A. Cereals and potatoes (half a dish)
B. Vegetables and Legumes (2 / 3rd of the dishes)
C. Fish, Fly and nuts, Eggs or Meat (1 / 3rd of the dish)
D. Fat / oils and oily grains and seeds (in small quantities)
There is no definite measure of a plate. Because it can vary from person to person. Similarly, the amount of food in a dish should not be specified, even in terms of individual mass. It is best to treat the foods you eat regularly as a plate. That is a relative point.
E. It is essential to add fruits to our daily diet as fruits. When it comes to fruits, the space in which our hands are tilted can be considered a portion.
2 or more Portion at different times of day.
Fruits and dairy foods should be taken with or without the main meal or as a side meal.
F. Milk and dairy products (2 or more of the prescribed quantities at different times of day).
However, even though nutritionists make such criteria and scales, people don’t seem to follow them. That’s why over one-third of people in the United States, who claim to have high levels of health communication, suffer from diabetes. Recent studies show that health communication disorders are also affected.
There are problems in Sri Lanka and around the world about nutrition. One of the major problems is poverty. In addition to poverty, lack of awareness is one of the reasons for poor nutrition. Studies have shown that people are more likely to eat nutritious food if they are aware.
The fact of sugar can never be forgotten in a discussion about nutrition. Excessive sugar consumption is one of the main causes of weight gain. Furthermore, high sugar intake can be a major risk factor for diabetes, heart disease, hypertension, kidney disease, dental disease, osteoporosis, and cancers. Also, excessive sugar consumption can lead to decreased productivity and quality of life, decreasing longevity, and so on.
Therefore, the World Health Organization (WHO) recommends that adults and children consume less than 5% of their daily energy intake of sugar.
Sugary drinks include fruit drinks, carbonated drinks, sports drinks, energy drinks, flavored milk packets, sugary tea and coffee drinks. A 330 ml bottle of soft drink contains about nine teaspoons of sugar on average. It produces about 140 calories of energy. But they have no nutritional value. This can lead to nutritional deficiencies (such as blood deficiency, vitamin deficiency).
Some drinks contain caffeine, which can cause health problems such as kidney stones, insomnia, and stress. Sugar is a more addictive substance than cocaine, which has no nutritional value.