It can be said that nutrition is one of the most important factors for the survival of humans and all living organisms on earth from the beginning. Proper nutrition plays an important role in health and increasing the life and recovery of many diseases. Nutrition is simply eating food and the process of digestion and absorption and excretion that produces energy in the body.


What is food?

Food is a substance that produces energy in the body of organisms and causes growth and ultimately life. Choosing the right food, whether solid or liquid, promotes the health of body parts, hair, nails, skin, cells, and tissues, and the choice we make creates deadly diseases and problems for us.

For a long time when science was not yet advanced, eating and nutrition were considered only as a task and filling the stomach, but over time and the beginning of modern life, the model of nutrition changed and took a scientific form.

Food as a whole consists of different parts

  • Proteins
  • Carbohydrates or starches
  • Fats and dairy products
  • Vitamins
  • Minerals
  • Sugars
  • Proteins

 Includes red meat, chicken, fish, legumes, and eggs. Protein intake should be done daily and regularly because proteins are not stored in the body and must be provided constantly.

A protein-rich diet lowers the hormone cortisol and reduces stress and prevents overeating. Protein also helps build bones, limbs, and muscles, and regulates hormones. At the same time, excessive consumption of protein can cause cancer.


There are two types: starchy and non-starchy

Starch’s are like rice, bread, and pasta that make us feel full immediately after eating and raise blood sugar. This type of carbohydrate, which is usually recommended to athletes after exercise or in the morning, builds muscle and strengthens the body. And provide energy to the body. Non-starches such as whole grains, which are whole grains, and fruits, which are high in fiber and gradually raise blood sugar, provide longer-term satiety.

Some foods that are high in carbohydrates include apples, oranges, grapefruits, blueberries, beets, sweet potatoes, oats, and bananas.


There are two categories of fats: saturated (unhealthy) and unsaturated (healthy).

Solid saturated fats such as butter and cheese and concentrated high-fat milk and foods made from these ingredients such as cakes and biscuits and sweets, chips and puffs as well as red meat fats and chicken skin. Consumption of saturated fats is very harmful to the heart Are. When shopping, be sure to read the labels on the goods to make a more informed purchase.

Unsaturated are usually liquid and are mostly sourced from plant sources and are less dangerous to the body, such as olive oil, sunflower, sesame, and soy. Unsaturated fats in olives significantly reduce heart disease and cancer.

For health, it is better to avoid high-fat and fried foods and replace grilled and steamed foods and low-fat dairy products, but at the same time avoid complete fat removal, which is necessary for the body in small amounts.


Vitamins are an essential part of your daily diet. Vitamins are very diverse and have special functions for different parts of the body and their health. Vitamins are very diverse and their types can be named A, B, C, K, D, and E. They stimulate the growth and repair of cells in the body, and some of them cause the absorption of nutrients in the intestine. To speed up cell repair, vitamins are usually strongly recommended to the patient after major surgeries such as open-heart surgery, liposuction, delivery, etc. to accelerate his recovery process. Keep in mind that taking large amounts of vitamins is not only useless but also harmful and leaves irreversible side effects. Therefore, it is better to consult a specialist to consume the right amount.

The deficiency of these vitamins quickly shows its side effects in the body. For example, vitamin A deficiency can cause vision and retinal problems, miscarriage, and immune system disorders.

Vitamin D deficiency causes osteoporosis and osteoporosis. Vitamin C deficiency causes bleeding gums, joint pain, and depression. And many other problems that disrupt a person’s life.


These substances are usually found in the surrounding nature and must be absorbed indirectly from plants and water sources and are essential for good health. Some of them contain calcium, magnesium, sodium, phosphorus, iodine, iron, and zinc. Calcium is one of the most important and is abundant in milk and yogurt and dairy products in general and should be for the health and strength of bones and teeth and proper functioning. Nerves and muscles should be used, especially in childhood and up to the age of 35. If we are deprived of enough calcium at this age, we will face severe osteoporosis at an older age, which is one of the most terrible diseases of the present century and destroys and destroys human beings.

It is even recommended that people who are allergic to calcium and cannot digest it use substitutes such as soy milk or spinach and cabbage, almonds, and dates.

Today, some people think that high-fat milk and yogurt have more calcium, but it should be said that there is no difference between the amount of calcium in low-fat and high-fat dairy products, and it is better to use low-fat dairy products only for fat.

Iodine deficiency causes thyroid problems. Phosphorus is essential for cellular function. Chromium controls blood sugar levels. Potassium helps regulate blood pressure and magnesium helps with heart rhythm and muscle and nerve function.

Lack of other materials Minerals can cause physical problems, fatigue, lethargy, and bone weakness. And these are just a few examples to show the importance of minerals.



Sugars are the main source of energy for the body, but in terms of nutritional value, they are present in the last part of the food pyramid and are very harmful and should be consumed very carefully. High sugar intake increases waist circumference and obesity and can weaken the body’s immune system and cause the attack of many deadly diseases.

You should be aware that low blood sugar causes overeating, in which case with a proper diet, you should use enough proteins and carbohydrates that stabilize blood sugar to avoid the dangers of using sugar directly. Let’s be.

Maintaining a stable weight and having a balanced, high-fiber diet can protect us against type 2 diabetes, which is not inherited but is acquired.

Deprivation of any of the foods described above has devastating health effects and increases the risk of death in individuals. As we know, millions of people, especially children, die every year due to malnutrition in the world.

These days, nutrition in modern countries consists mostly of animal fats, sugar, and alcohol, and fewer carbohydrates and antioxidants are found in their diets, which is why the high mortality rate due to obesity and cardiovascular disease is abundant.

Just like a smartwatch, our body plans and schedules for all meals and regulates its metabolism according to these schedules. Healthy meals include three main meals and three snacks, which should be a maximum of 3 hours apart. The three main meals include breakfast, lunch, and dinner, none of which, not only should be removed from the family table but should be carefully planned and carefully considered.

One of the most useful and best meals that have been emphasized all over the world is breakfast or lunch. The best time to spend it is between 6 and 8 in the morning, when the entire gastrointestinal tract has been cleared of yesterday’s material.

Remember that people who eliminate breakfast from their diet to gain weight, their metabolism is disturbed and not only do not lose weight but by the night of their craving for a variety of foods and become obese.

The best breakfast consists of one or two honey eggs, wholemeal bread, and a glass of low-fat milk with dates and 100 grams of cheese, which is the size of a matchbox. In total, a healthy breakfast should have 13 to 20 grams of protein.

After breakfast, it is better to include fruits and vegetables, and fiber so that the body can endure until lunch. Children are also advised to use dairy products.

After snacking, it is time for lunch, which according to some scientists, eating lunch early causes weight loss, and it is better to eat it between 12 and 13 o’clock. In Iran, lunch is a more colorful meal in families and is of special importance. And you should try to prepare a simple, useful, and appetizing table that is rich in protein, carbohydrates, and vegetables and can make a person feel full until dinner. Maintain.

Around 5 pm, a light snack including fruit, tea, coffee, homemade and low-calorie sweets, or bread and cheese will be served.

Those who do not like snacks are more inclined to eat main and high-calorie meals.

It is better to eat dinner 3 to 4 hours before going to bed, and the lighter the dinner, the better. A glass of low-fat milk before bed is highly recommended to increase metabolism and digestion.

Do’s and Don’ts

Never eat without thinking, or while driving or watching TV, for example, which makes you forget to eat. Do not chew or swallow food too fast. Try to drink two glasses full of water before each meal to reduce your appetite.

Try to get used to writing a weekly or monthly diet plan as having a plan will make you avoid unnecessary purchases and only look for the same ingredients and avoid making harmful foods. Never go shopping when you are hungry. Try to fill your stomach with low-calorie vegetables, cucumbers, and carrots to reduce cravings. Never forget to drink plenty of water throughout the day, as this will delay the aging process and reduce skin wrinkles.

Some foods, such as shrimp, corn, mushrooms, soy, and oysters, are allergenic and may cause diarrhea, vomiting, skin symptoms, and inflammation. You should be careful in eating such substances on your daily table. Eat only processed foods such as sausages and canned fish, once or twice a month, and look at it as a fun bell or a nutritional reward.

Avoid high salt intake in meals so that blood pressure does not rise.

Let’s not forget that having a special and healthy diet is not only for patients and in a healthy society, everyone should follow it. In addition to a healthy body, a healthy diet keeps our minds and minds healthy.

What is BMI?

BMI is an indicator of a person’s body mass, which is obtained by dividing a person’s weight in kilograms by height squared in meters. And this number indicates that the weight range is healthy. For example, a number less than 18.5 indicates being underweight, a number between 18.5 and 24.9 indicates ideal weight, and 25 to 30 indicates being overweight. In today’s modern world, every educated person should be aware of their BMI and have their diet accordingly. According to this number, your doctor and nutritionist will determine the appropriate amount of calories you receive daily, and you will follow the nutritional principles.

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