48+ Vegan One-Pot Meals for Lazy Nights
While creating a healthy nutrition program, benefiting from nutritional alfalfa can be helpful in simplifying the subject. The nutritional alfalfa from 4 leaves refers to 4 food groups. These groups consist of milk and dairy products, meat, eggs, fish and legumes, fruits and vegetables and cereals. At least 2 servings a day from the milk and dairy group of healthy individuals; women in pregnancy, lactation or post-menopausal period should consume 3-4 servings. Healthy individuals should consume 2-3 portions of meat or fish a day. While egg consumption can be 1 per day in children or healthy adults, it should be 1-2 times a week in cardiovascular patients. Dried legumes, other foods in this group, should be consumed 2-3 times a week, and fish consumption should be paid at least 2 days a week. Nutrients such as walnuts, hazelnuts, almonds containing valuable proteins and healthy fats can be consumed in healthy individuals for 1-2 portions a day. Foods such as bread, pasta and wheat, bulgur and rice in the cereals group should be consumed 6 servings a day in individuals with a sedentary (sedentary) lifestyle, and 7-8 servings in those who work in heavy jobs or those who have a mobile lifestyle. These should be selected from whole grains instead of refined sugar or purified grains. At least 5 portions of the last group of fruits and vegetables should be consumed daily. The daily energy requirement in humans is an average of 2000 calories. While this is an average figure, the daily energy requirement is higher in men, young people and those with high physical activity, whereas it is lower in women, the elderly and individuals with sedentary lifestyle.