Internal Medicine Specialist Kubra Kalayci shared valuable insights about healthy eating, highlighting the nutritional content of various foods and their health benefits.
What Is Healthy Eating?
“Healthy eating can be summarized as consuming nutrient-dense foods that provide the necessary daily intake of proteins, carbohydrates, fats, minerals, and vitamins to maintain health, feel good, and provide energy,” Dr. Kalayci explained. “It is essential for all ages to maintain an ideal weight, support the brain, heart, and other organs, and ensure overall well-being. A diet lacking in vitamins and minerals or overly focused on one macronutrient increases the risk of developing various health issues.”
Balance Is Key
Dr. Kalayci recommends balancing proteins, carbohydrates, and fats throughout the day. To maximize vitamin and mineral intake, she suggests including fruits and vegetables of different colors in your diet throughout the week.
Daily Fruit and Vegetable Intake
Many nutrition experts recommend consuming five servings of fruits and vegetables daily. This may seem like a lot, but it equates to about 2-3 fruits and two bowls of vegetables. Eating a variety of fruits and vegetables ensures a broad spectrum of vitamins and minerals while making meals more enjoyable.
An Example of a Nutrient-Dense Day
For example, consuming broccoli (green), bananas (yellow), eggplant (purple), oranges (orange), and peppers (red) in a single day covers a significant portion of your nutritional needs. A typical healthy day could include orange juice for breakfast, spinach and tomato salad for lunch, and a banana as an evening snack.
The Importance of Whole Grains
In many cultures, bread is a staple; however, traditional white bread is less nutritious as it is made from processed wheat. Dr. Kalayci encourages switching to whole-grain bread, which retains the wheat’s bran and germ, providing more fiber and minerals. Whole-grain bread can be identified by reading the “ingredients” section of the label. Ideally, it should contain 2-3 grams of fiber per slice to be considered whole grain.
Beware of One-Component Diets
Dr. Kalayci cautions against diets focused solely on one macronutrient, such as “protein-only” or “zero-fat” diets. “The body requires a balanced intake of all nutrients for optimal health. While protein-rich foods like meat are essential for iron and amino acids, they also contain high levels of cholesterol and fat. Moderation is key, especially with fatty meats like lamb. Boiled beef is a healthier alternative with easier digestion,” she advises.
Alternative Protein Sources
For those avoiding red meat, healthier alternatives include lean proteins like turkey, fish, and organic chicken. Plant-based protein sources, such as beans, can also be incorporated, although they may not provide as much iron or protein as meat.
Ensuring Sufficient Calcium and Vitamins
To ensure adequate calcium, vitamin A, phosphorus, and vitamin D, Dr. Kalayci recommends consuming 50 grams of low-fat yogurt, two glasses of low-fat milk, or 3-4 slices of low-fat cheese daily. For individuals who dislike dairy, these nutrients can be sourced from carrots, sweet potatoes, pumpkin, broccoli, dark leafy greens, salmon, sardines, fortified cereals, and other foods. Those with lactose intolerance can consult their doctor about taking lactase supplements.
Fat Intake Guidelines
Fat intake is also important but should not exceed 30-35% of daily calorie consumption. Fats are categorized into three types:
- Saturated fats: Found in full-fat dairy, fatty meats, palm oil, coconut oil, margarine, and processed snacks. These increase bad cholesterol levels.
- Monounsaturated and polyunsaturated fats: Known as “healthy fats,” these improve good cholesterol and lower bad cholesterol. Sources include fish, nuts, and certain plant-based oils.
Nutritional Benefits of Specific Foods
- Walnuts: Known as “brain food,” walnuts contain vitamin B6, manganese, and Omega-3 fatty acids, which support brain and nervous system health.
- Carrots: Rich in vitamin A and beta-carotene, carrots help prevent cancer and tumors while promoting eye and skin health.
- Mushrooms: High in protein, phosphorus, and folic acid, mushrooms strengthen bones and teeth, regulate cholesterol, and provide dietary fiber.
- Grapes: Packed with vitamins and minerals, grapes benefit the brain, digestive system, respiratory health, and skin, while offering cancer protection.
- Grapefruit: Enhances immunity, prevents gum bleeding, and supports wound healing. Lycopene and limonoids offer protection against breast cancer.
- Ginger: Used as a herbal remedy for centuries, ginger relieves nausea, stimulates digestive enzymes, and strengthens immunity.
- Beans: A rich source of protein, vitamins A, B, C, iron, and magnesium, beans aid in kidney health and provide significant nutritional value.
- Avocado: Abundant in vitamin E, amino acids, B vitamins, and magnesium, avocado supports mental and physical development, making it ideal even for infants.
- Figs: High in calcium, phosphorus, and magnesium, figs are crucial for bone and dental health. Dried figs help regenerate cells and enhance reproductive health.
- Celery: A source of vitamins A and C, as well as potassium, sodium, and calcium, celery helps alleviate conditions like arthritis and supports bone health.
Internal Medicine Specialist Kalayci emphasizes that a balanced and diverse diet is essential for a healthy lifestyle.