What is a healthy diet? What should we eat for a balanced diet?

What is a healthy diet? 

What should we eat for a balanced diet?

 Some foods are rich in protein, some are rich in any vitamin. But it is also a fact that we are not always able to eat every food. For this reason, we can collect our foods under 4 groups.

How should a balanced diet be?

One cannot take the nutrients it needs by weighing or taking medication. How boring would it be if something like this happened, right? Why; because as we meet our nutritional needs in eating, we enjoy it. However, how hard we try to prepare the cakes and pastries that we finished in two or three minutes. Here are different types and amounts of these nutrients.
         Some foods are rich in protein, some are rich in any vitamin. But it is also a fact that we are not always able to eat every food. For this reason, we can collect our foods under 4 groups.
        The foods in these groups keep each other. In our daily diet, there is a nutrient from each group, and if their amounts correspond to our needs, we will be fed enough and balanced:

1 - The group consisting of meat, chicken, fish, offal, eggs, chickpeas, beans, lentils and products made from these foods is rich in protein, B vitamins and iron. It is ideal to take 2 servings of these foods a day. (Two eggs; four tablespoons of legumes or eight tablespoons of vegetables with meat is a serving.)

2 - Potato, cauliflower, celery, eggplant, artichoke, beet, zucchini, tomato, cucumber, pepper, green leafy vegetable, carrot and all kinds of fruits are rich in vitamin C. It is ideal to take 3-4 servings from this group. (Medium size of big fruits such as oranges, pears, amla, bananas; half a cup of the ones like apricots and plums; half a glass of strawberries and cherries; when green vegetables are chopped. The amount that fills 2-3 cups; a medium-sized potato; a small carrot; a small green pumpkin is a serving.) If possible, a portion of our daily need is from green leafy vegetables; one of them should be citrus or tomato.

3 - Group consisting of milk, yogurt, cheese, curd, and milk-made desserts; It is rich in protein, calcium and some vitamins. 1-2 servings should be taken daily. (One large glass of milk or yogurt; two matchbox-sized cheeses; one small bowl of custard or rice pudding is a serving.) Foods in this group are especially important for growing children, pregnant and lactating women, and the old.

4 - Desserts made from bread, pasta, noodle, rice, bulgur, couscous pastries, flour and semolina; are our main energy sources. While eating 3-6 slices of bread a day, a total of 1 portion should be taken from the others. Slice of tray pastry is counted as one serving.) People with more daily activities should take less than the nutrients in this group and those who are overweight or less physically active.
          Fat, sugar, tomato paste and spices, which are outside these groups, but which we use quite a lot, should also be taken in certain sizes. Using more than just sugar that provides energy to the body leads the person to unbalanced nutrition. The amount of oil we need to take daily is 20-30 grams, ie 2-3 wipes tablespoons. Half of these amounts should be taken from solid and half from vegetable oils.

         It should not be overlooked that the groups listed above are determined after long researches. Foods in each group have a different place for our body. Not getting more than any other group or less or not from other groups is the harbinger of unbalanced nutrition.