Food Groups

Food Groups Milk and Milk Derivatives: Main sources of protein, vitamin B2, vitamin A, vitamin B12, calcium and phosphor.
Meat, egg and legumes: Contain protein, iron, zinc, phosphor, magnesium, vitamins B1, B6, B12, A, niacin, pomace (from legumes).
Fresh fruits and vegetables: Main sources of vitamins A, C, B2, folic acid, iron, magnesium and pomace.
Cereals and cereal products: Main sources of protein and B group of vitamins. They are the main sources of energy for our body due to their high carbohydrate content.
Oils: A certain amount of oil is required for fat hormone balance and healthy functioning of the nervous system and healthy cell structure. Therefore, it is very important not to completely take it out of the diet.

Distribute the nutrients to be daily consumed little and frequently preferably in 5-6 meals.

Do not consume more or less than recommended.
While cooking, set it to add 1 Dessertspoon of  oil into 4 Table Spoons of vegetable meal/2 Table Spoons of rice or pasta/4 Table Spoons of legumes (E.g.: add 1 Table Spoon of oil into pound of vegetable)
Add maximum 100gram meat/chicken or turkey meat into 1 kg vegetable and cook and leave the amount of meat out from the meat to be consumed daily by you
Take your last snack a minimum of 2-3 hours before you go to bed
Do not add sugar to your beverages
Cook your meals with little salt and do not add salt on the table
Do not deal with something else while eating.
While making changes in your meals, only change in its own group (E.g.: do not reduce the bread and increase the meat!!!)
Do not use vehicles for short distances, walk instead. Prefer the stairs instead of lifts.
Target a long time to lose weight (the most ideal is 0.5-1 kg a week)
Consume 2.5-3 liters of water during the day (10-12 glasses of water can become a habit by 1 glass each before and after each meal)

Diets done without eating anything and by staying hungry based on one kind of nutrient will be loss of muscle and water rather than fat mass. And as a result, many health problems can develop. Do not forget that what is important is to lose weight by sufficient and balanced nutrition by changing our habits slowly and permanently.

Yurdanur Ünal
Specialist Dietician

Food Groups