A proper diet contains essential nutrients that the body needs every day and the body needs to get most of calories from eating. These nutrients are consist of:

• Oil, fat and sweets
• Dairy products-meats
• Vegetables-fruits
• Bread-grains
• Vegetables:

Vegetables are the main source of vitamins and minerals. Vegetables with fresh leaves such as cabbage, spinach, vegetable, lettuce, etc. can be used on a daily basis.

• Protein:

Meat and beans are the main sources of protein. Protein is the main ingredient for muscle and brain growth. White meat is a source of low-fat proteins, such as chicken and fish, and a proper diet must contain them.

Fish can prevent heart diseases and is a good source of vitamin D. Tuna fish can be put in this category, but because it is canned, it is an exception and cannot put it in this category.A proper diet must have fish twice a week.

• Nuts
• Beans
• Dairy products

Dairy products contain calcium and vitamin D, and their daily intake is obligatory. If you are not able to eat dairy products, if you cannot go on well with them, you can use soy and linseed instead of dairy products.

• Fruit:

Fruits provide all the vitamins for body. Try to eat fruits every day, fresh and appropriate to the season.

Why is it important to have a proper diet?

Body organs and tissues need to have enough nutrients to improve their metabolism so that they can get their energy and stay away from weariness, weakness, disease and infections. For the effects of an unhealthy diet, we can mention the following diseases:

• Diabetes (high sugar blood)
• Obesity
• Cardiovascular diseases
• Different Types of cancers

Tips to follow to have a proper diet :

• Limit the use of sugar in your diet
• Limit your salt in your diet to avoid blood pressure
• Have a diet containing fiber such as cereals, fruits, vegetables
• The best source of body fluids is water
• The intake of multivitamins and vitamin D can be good for your diet
• Doing Sport helps your fitness and your body health.
• Limit eating bread and rice.
• Remove sugary drinks from your diet.
• You should have three meals in a day. Do not delete them at all. If you are on a diet to lose weight, you can reduce the amount of food, not the number of meals.
• Remove fast food from your life.
• Bake meat well enough to stay away from diseases and germs

Diet and its effects on slimming:

If your diet is controlled to lose weight, and you are not under the supervision of a doctor, some complications such as wrinkles on the skin, hair loss, loose skin, etc. are followed by.

Losing weight is better to be done by exercising and fat burning, and nutrients should be used to compensate the lost calorie to avoid serious complications, and it is better to have a long-term slimming program, monthly, not weekly and intensive.

Summary:

A proper diet should supply vitamins and nutrients, and also the amount of calories we lost daily, so avoid fast foods to be safe from illnesses and obesity. Body organs and tissues need to have enough nutrients to improve their metabolism so that they can get their energy and stay away from weariness, weakness, disease and infections. If your diet is controlled to lose weight, it’s better to be under the supervision of a doctor to prevent complications.