Healthy, balanced eating

Healthy eating helps protect against malnutrition in all its forms and against noncommunicable diseases such as type 2 diabetes, cardiovascular disease and cancer.^{[1, 2]}

The Turkish Dietary Guidelines (TÜBER) define adequate and balanced nutrition as taking in each of the energy and nutrients needed for growth and development and for tissues to renew themselves and work, in the amounts needed, and using them properly in the body. Energy needs vary with age, sex, height, weight and physical activity.^[2]

The guidelines' “Healthy Plate” is made up of five food groups. The goal is to choose one food from each group at every meal. Alongside the plate come the recommended amount of water and olive oil in your daily diet.^[2]

Free sugars include sugars added to packaged foods and drinks, sugar you add at the table, and the sugars in foods such as honey and fruit juice. For someone who needs 2,000 calories a day, 10% comes to about 50 grams.^{[1, 2]}

• Steaming or boiling instead of frying; oils rich in polyunsaturated fats instead of butter and solid animal fats^[1]
• Using less salt and fewer salty sauces when cooking, taking the salt shaker off the table, choosing products with less sodium^[1]
• Whole fruit instead of fruit juice; whole grain bread instead of white bread, bulgur instead of rice^[2]
• Legumes 2–3 times a week^[2]
• Limiting salty foods, foods with added sugar, foods high in saturated fat, and ready-made foods^[2]
• A 30-minute walk every day; endurance exercise at least 3 times a week, ideally every day, and 5–10 minutes of strength and balance exercise twice a week^[2]

Even if you don't have a specific health condition, you can get support to eat in a more balanced way and get your habits in order. First, we look together at your eating pattern, your daily routine and any test results you have.

Then we set up a workable eating pattern that fits your kitchen, your work schedule and your tastes. Our aim is to help you make healthy eating habits, and the right foods for you, a part of your lifestyle. We can meet face to face in Çiğli or online; with online counseling, you can also get support from outside Izmir.