Nutrition and Diet
Nutrition and Diet
A balanced and healthy diet can be achieved by consuming the essential nutrients that the body needs in appropriate amounts. Eating merely to fill the stomach, to alleviate boredom, to suppress the feeling of hunger, eating excessively or too little, and not timing meals appropriately are unhealthy eating habits. These habits can lead to serious health problems, particularly obesity.
In the modern era, due to decreased physical activity and changes in eating habits, the importance of balanced nutrition to prevent diseases has increased. It is known that inadequate and unbalanced nutrition can lead to problems such as organ fattening due to the deficiency or excessive intake of essential vitamins and minerals that the body needs. In the long term, uncontrolled and improper nutrition can result in changes in metabolic activities.
To transition to an appropriate nutrition plan and create a personalized nutrition program, it is essential to seek help from a dietitian. Dietitians prepare diet programs both for disease prevention and treatment purposes and monitor these programs. These diet programs are personalized; a diet that is suitable for one person may cause health problems if applied by another person without expert advice.
Diet programs should be customized by dietitians according to the individual's needs, body structure, and health status. Dietitians consider the individual's needs and also offer alternatives to foods that the person does not like, making the diet program suitable for the individual. A common misconception among the public is that dieting means staying hungry.
Dieting refers to balanced, healthy, and adequate nutrition. Diets are not only used for losing or gaining weight but also for addressing various health issues. As healthcare professionals, dietitians can create special diet programs for many different diseases and monitor these programs.
Consistency and adherence to the diet program are extremely important. For example, in a diet program designed for weight loss, eating less than prescribed, even if the goal is to lose weight faster, can lead to serious health problems. Muscle loss may occur, and the intended weight loss process may reverse. Dietitians create diet plans by balancing the essential nutrients that the body needs. Diet programs that are not properly implemented can do more harm than good.
Special conditions, such as pregnancy, require special diet programs. Both the mother's and baby's needs should be taken into account to ensure a healthy pregnancy, and a personalized diet program should be followed. Since different nutritional needs arise at each stage of pregnancy, excessive weight gain can be prevented, and adequate, balanced nutrition can be ensured through dietitian supervision. Individuals of all ages, whether healthy or ill, should have an awareness of balanced and healthy eating.
Diabetes and Nutrition
Diabetes, commonly known as sugar disease, is closely related to nutrition. Diabetes can develop due to many factors, such as a sedentary lifestyle, high blood pressure, obesity, genetic predisposition, polycystic ovary syndrome, and insulin resistance. The sugars we take in through nutrition contribute to the formation of blood sugar. Diabetics need to consume sources of carbohydrates, proteins, fats, vitamins, minerals, and fiber in sufficient and regular amounts.
Regulating the diet of diabetics helps keep blood sugar under control. A diet plan rich in vegetables, fruits, and grains and containing adequate fats and proteins is the most suitable nutrition plan for diabetics. Exchange lists should be used to ensure variety. Additionally, blood sugar should be measured approximately 90 minutes after meals to understand how blood sugar changes.
Foods that diabetics should avoid include jam, sugar, honey, cake, pastries, white bread, biscuits, pasta, rice, crackers, corn, and potatoes. Foods with a high glycemic index can be dangerous for diabetics. The consumption of starchy foods that are hot and pureed can increase the glycemic index. The glycemic index indicates the rate at which carbohydrate-containing foods raise blood sugar. Foods high in sugar cause blood sugar to rise rapidly, while foods with a low glycemic index, which affect blood sugar more controlledly, are safe for diabetics.
Foods that diabetics can consume safely include milk, dairy products, yogurt, bran bread, whole wheat bread, rye bread, grain products, green leafy vegetables, legumes, apples, grapefruits, and certain nuts. Some foods considered beneficial for healthy people may be risky for diabetics. Fruit consumption should be limited, and portion control should be maintained. Diabetics should avoid foods such as cream, butter, tail fat, internal fat, mayonnaise, head meat soup, cake, and confectionery. Foods high in sugar can cause excessive insulin release from the pancreas.
Diabetes treatment enables individuals to maintain daily activities, keep their ideal body weight, and maintain blood sugar and blood pressure within normal limits. It is important for diabetics to reach and maintain their ideal body weight. Regular exercise, combined with balanced nutrition, can improve accompanying health problems.
Nutrition During Pregnancy
During pregnancy, expectant mothers typically experience a weight gain of 11-14 kilograms. Consuming foods that are low in nutritional value but high in calories can lead to an unhealthy pregnancy by exceeding these limits. In the first three months of pregnancy, issues such as vomiting, nausea, and sensitivity to smells may occur due to hormonal changes. During this period, there are no strict dietary rules for expectant mothers. However, from the third month onwards, when hormone levels become more stable, it is necessary to adhere to dietary guidelines.
In planned pregnancies, it is important to start taking folic acid supplements three months before conception and continue for three months after birth. Additionally, expectant mothers may be advised to follow a diet that is low in fat, spices, and salt. Discomfort experienced during the first three months can be alleviated with healthy snacks. Foods containing additives, such as sausages, salami, processed fruit juices, and packaged products, should be avoided.
From the third month onwards, the expectant mother's nutrition becomes crucial for both the baby's development and the mother's health. Daily calorie intake should increase to 2200 calories, with meals divided into three main meals and three snacks throughout the day. Healthy foods like yogurt, milk, and fruit should be included in the diet. Daily consumption of yogurt and milk and the intake of eggs twice a week are important. Calcium and protein intake contributes to the baby's development. The consumption of red meat is important for its protein and mineral content. A diet rich in protein is necessary for the baby's growth, nervous system development, muscle formation, and hormone and enzyme production. Red meat is rich in minerals such as phosphorus, magnesium, zinc, copper, phosphorus, and calcium, as well as B vitamins. It is important to consume red meat well-cooked during pregnancy, as undercooked red meat carries the risk of bacterial growth in the intestines. The consumption of omega-3 and omega-6 fatty acids contributes to the baby's brain development. Foods rich in these fatty acids include nuts, walnuts, and fish. However, large fish should not be consumed during pregnancy due to mercury content. It is recommended to consume baked or grilled fish twice a week.
Carbohydrates play an important role as an energy source during pregnancy. It is necessary to choose the right carbohydrates to maintain high energy levels. Instead of simple carbohydrates such as rice, bread, pasta, and white flour products, complex carbohydrates such as whole wheat bread, whole grain bread, brown rice, and bulgur should be preferred. Complex carbohydrates are foods high in fiber and rich in vitamins and minerals.
Vitamins play a significant role in strengthening the immune system, iron absorption, and bone development. Vitamin C facilitates iron absorption, while vitamin A helps strengthen the immune system. Foods such as spinach, kale, oranges, and grapefruits should be consumed. Vitamin D is important for bone and brain development. Exposure to sunlight and consuming foods rich in vitamin D are necessary. Calcium is an essential mineral for bone development. Foods rich in calcium, such as milk, yogurt, cheese, and leafy green vegetables, should be consumed. Iron is responsible for the production of hemoglobin, which carries oxygen in the body, and its deficiency can lead to anemia. Foods rich in iron, such as red meat, eggs, legumes, and nuts, should be consumed.
Alcohol consumption should be avoided during pregnancy. Alcohol can cause miscarriage, premature birth, developmental disorders in the baby, and mental retardation. Tea and coffee consumption should be limited, as these beverages contain caffeine, which has a stimulating effect on the nervous system. Excessive consumption can lead to issues such as insomnia, palpitations, and nausea. Tea and coffee consumption should not exceed two cups per day.
Regular exercise during pregnancy is important for both the expectant mother's and the baby's health. Light exercises such as walking, swimming, and yoga support both physical and mental health. Exercise facilitates the birthing process and speeds up postnatal recovery. However, heavy exercise should be avoided, and the exercise program should be done under the supervision of a doctor.
