Frequently Asked Questions About Nutrition

1. How to eat a sufficient and balanced diet?

Adequate and balanced nutrition; It is provided by the adequate consumption of the foods that are grouped under four groups in terms of nutritional values. Foods belonging to a group replace each other. These; milk, yoghurt, cheese in the dairy group, meat, chicken, fish, eggs, legumes and oil seeds in the meat group, bread, bulgur, pasta, rice, etc. in the cereal and bread group. foods and vegetables and fruits. The recommended consumption amounts of these foods vary according to the individual. Individual characteristics such as age, gender, physical activity level, and some special conditions such as pregnancy and breastfeeding affect the nutritional needs of individuals.

2. Am I the right weight for my height?

Appropriate body weight is found by calculating the Body Mass Index (BMI). The BMI formula is given below. It is calculated as BMI= Body Mass/(Length)2 and its unit should be kg/(m)2. Example: The BMI value of a person who is 1.70 m tall and weighs 75 kg is calculated as follows: BMI = 75/(1.70)2 = 25.95.
For adults, a BMI between 18.5 and 24.9 indicates proper body mass. A BMI lower than 18.5 is an indicator of thinness, a BMI higher than 25 indicates obesity, and a BMI over 30 indicates obesity.

3. How much weight should be lost in 1 month in order not to deteriorate health?

The maximum weight that can be lost for each individual differs according to that individual’s weight, age and lifestyle. Under normal conditions, a weight loss of half to a maximum of one kilogram per week should be targeted. Slowly lost weight is more permanent, while fast lost weight can be regained quickly. The aim should not be to lose a lot of weight quickly, but to lose weight regularly without impairing our health.

4. Do herbal teas weaken?

While some plants work the intestines, some plants have diuretic properties. But no plant weakens. In order to lose weight, nutrition programs prepared by experts should be applied.

5. What is weakness? What should weak people pay attention to?

Weakness is defined as having a body mass index below 18.5. Weakness occurs as a result of prolonged negative energy balance. Negative energy balance in childhood and adolescence affects growth. Decreases working efficiency in adulthood. It reduces the body’s resistance to external factors and infections. First of all, the cause of the weakness should be revealed. In diet therapy, the energy should be higher than the individual’s expenditure. Depending on the energy increase, vitamin and mineral intake should also be increased. Foods with high energy value should be included in the diet. Milk desserts, juices and oilseeds should be included in the diet. After approaching the normal weight, calorie adjustment should be made to maintain that weight by reducing sugars and sweets, and if necessary, some of the cereals.

6. How much water should we drink per day? Does drinking warm water make you lose weight?

In order to remove harmful substances formed in the body with food consumption and to maintain body temperature balance, an average of 2-2.5 liters (8-10 glasses of water) should be drunk per day. Drinking water has a positive effect on weight loss due to its effects such as arousing a feeling of fullness in the stomach and increasing bowel movements. However, the desire to drink water may decrease while applying weight loss diets. In this case, care should be taken not to dehydrate the body.

7. What are the nutrients that positively affect athlete performance?

Adequate energy, carbohydrate and protein consumption and their effective use in the body is the most effective and correct way to increase performance. Natural foods are not only vital nutrients; it should also contain other elements necessary for a healthy life. Low-fat milk-yogurt, fruits such as oranges, vegetables such as spinach, purslane, cauliflower, cabbage, especially potatoes cooked in their shells, whole grain products, cereals increase the performance of athletes. As long as athletes meet their energy needs by consuming sufficient carbohydrates, they can keep their carbohydrate stores at the desired level. Thus, they can continue their training successfully. Since a sudden drop in blood sugar will adversely affect performance, drinks containing simple sugar and high glucose should not be consumed before training and competition. The most important factor for athletes is to maintain fluid balance; because fluid loss through sweating causes fatigue and adversely affects performance. For this reason, water should be drunk at small and frequent intervals before feeling thirsty. Sometimes, various products are unconsciously used to increase performance, and the effects of these products on health are not evaluated. When choosing these products, issues such as age, gender, sport, whether the athlete is an amateur or professional, and other health problems should be considered.

8. What are the foods that increase the milk yield of the breastfeeding mother?

The secretion of milk during the lactation period requires the woman to take more energy, protein, vitamins and minerals than the normal requirement. The aim of the breastfeeding mother’s good nutrition is to meet her own physiological needs, to keep the nutritional reserve in her body in balance, and to meet the energy and nutrients required by the milk secreted. It is very important for mothers to have an adequate and balanced diet and to consume plenty of fluids. It is believed among the people that foods such as halva, onion and garlic have the effect of increasing breast milk. However, the efficiency of breast milk depends on the mother’s healthy diet, drinking plenty of fluids, resting and feeling psychologically comfortable.

9. Are there any drawbacks to losing weight with shock (low calorie) diets?

Obesity is an increase in storage fat compared to lean body mass and exceeding the values ​​considered normal. Although various factors affect its formation, the main reason is to consume more calories than is spent. Obesity, hyperlipidemia, diabetes, etc. It should be treated as it paves the way for diseases such as However, in order to be successful in the treatment, a triple method such as diet, exercise and behavioral therapy should be followed. The diet to be applied should be planned in such a way that the patient will lose 0.5-1.0 kg per week at the most. Rapid weight loss also causes losses in body lean mass, which endanger one’s health more than obesity. Very low energy diets, headache, concentration disorder, nervousness, fatigue, nausea, vomiting, diarrhea, constipation, bile and kidney stones, heart rhythm disorder, low blood pressure, menstrual irregularity, dry skin, hair loss, thinning hair, lethargy, basal It should not be forgotten that it has side effects that affect health, such as a decrease in metabolic rate.

10. Why does a person who loses weight gain weight again?

If the person quits the positive habits he has gained during weight loss treatment, loses weight by increasing his physical activity and abandons these activities after the treatment, or if he loses weight by making a very low-energy diet and increases his energy again after the treatment, if he is not included in the post-treatment weight maintenance program, he will gain weight again. .

1. How to eat a sufficient and balanced diet?

Adequate and balanced nutrition; It is provided by the adequate consumption of the foods that are grouped under four groups in terms of nutritional values. Foods belonging to a group replace each other. These; milk, yoghurt, cheese in the dairy group, meat, chicken, fish, eggs, legumes and oil seeds in the meat group, bread, bulgur, pasta, rice, etc. in the cereal and bread group. foods and vegetables and fruits. The recommended consumption amounts of these foods vary according to the individual. Individual characteristics such as age, gender, physical activity level, and some special conditions such as pregnancy and breastfeeding affect the nutritional needs of individuals.

2. Am I the right weight for my height?

Appropriate body weight is found by calculating the Body Mass Index (BMI). The BMI formula is given below. It is calculated as BMI= Body Mass/(Length)2 and its unit should be kg/(m)2. Example: The BMI value of a person who is 1.70 m tall and weighs 75 kg is calculated as follows: BMI = 75/(1.70)2 = 25.95.
For adults, a BMI between 18.5 and 24.9 indicates proper body mass. A BMI lower than 18.5 is an indicator of thinness, a BMI higher than 25 indicates obesity, and a BMI over 30 indicates obesity.

3. How much weight should be lost in 1 month in order not to deteriorate health?

The maximum weight that can be lost for each individual differs according to that individual’s weight, age and lifestyle. Under normal conditions, a weight loss of half to a maximum of one kilogram per week should be targeted. Slowly lost weight is more permanent, while fast lost weight can be regained quickly. The aim should not be to lose a lot of weight quickly, but to lose weight regularly without impairing our health.

4. Do herbal teas weaken?

While some plants work the intestines, some plants have diuretic properties. But no plant weakens. In order to lose weight, nutrition programs prepared by experts should be applied.

5. What is weakness? What should weak people pay attention to?

Weakness is defined as having a body mass index below 18.5. Weakness occurs as a result of prolonged negative energy balance. Negative energy balance in childhood and adolescence affects growth. Decreases working efficiency in adulthood. It reduces the body’s resistance to external factors and infections. First of all, the cause of the weakness should be revealed. In diet therapy, the energy should be higher than the individual’s expenditure. Depending on the energy increase, vitamin and mineral intake should also be increased. Foods with high energy value should be included in the diet. Milk desserts, juices and oilseeds should be included in the diet. After approaching the normal weight, calorie adjustment should be made to maintain that weight by reducing sugars and sweets, and if necessary, some of the cereals.

6. How much water should we drink per day? Does drinking warm water make you lose weight?

In order to remove harmful substances formed in the body with food consumption and to maintain body temperature balance, an average of 2-2.5 liters (8-10 glasses of water) should be drunk per day. Drinking water has a positive effect on weight loss due to its effects such as arousing a feeling of fullness in the stomach and increasing bowel movements. However, the desire to drink water may decrease while applying weight loss diets. In this case, care should be taken not to dehydrate the body.

7. What are the nutrients that positively affect athlete performance?

Adequate energy, carbohydrate and protein consumption and their effective use in the body is the most effective and correct way to increase performance. Natural foods are not only vital nutrients; it should also contain other elements necessary for a healthy life. Low-fat milk-yogurt, fruits such as oranges, vegetables such as spinach, purslane, cauliflower, cabbage, especially potatoes cooked in their shells, whole grain products, cereals increase the performance of athletes. As long as athletes meet their energy needs by consuming sufficient carbohydrates, they can keep their carbohydrate stores at the desired level. Thus, they can continue their training successfully. Since a sudden drop in blood sugar will adversely affect performance, drinks containing simple sugar and high glucose should not be consumed before training and competition. The most important factor for athletes is to maintain fluid balance; because fluid loss through sweating causes fatigue and adversely affects performance. For this reason, water should be drunk at small and frequent intervals before feeling thirsty. Sometimes, various products are unconsciously used to increase performance, and the effects of these products on health are not evaluated. When choosing these products, issues such as age, gender, sport, whether the athlete is an amateur or professional, and other health problems should be considered.

8. What are the foods that increase the milk yield of the breastfeeding mother?

The secretion of milk during the lactation period requires the woman to take more energy, protein, vitamins and minerals than the normal requirement. The aim of the breastfeeding mother’s good nutrition is to meet her own physiological needs, to keep the nutritional reserve in her body in balance, and to meet the energy and nutrients required by the milk secreted. It is very important for mothers to have an adequate and balanced diet and to consume plenty of fluids. It is believed among the people that foods such as halva, onion and garlic have the effect of increasing breast milk. However, the efficiency of breast milk depends on the mother’s healthy diet, drinking plenty of fluids, resting and feeling psychologically comfortable.

9. Are there any drawbacks to losing weight with shock (low calorie) diets?

Obesity is an increase in storage fat compared to lean body mass and exceeding the values ​​considered normal. Although various factors affect its formation, the main reason is to consume more calories than is spent. Obesity, hyperlipidemia, diabetes, etc. It should be treated as it paves the way for diseases such as However, in order to be successful in the treatment, a triple method such as diet, exercise and behavioral therapy should be followed. The diet to be applied should be planned in such a way that the patient will lose 0.5-1.0 kg per week at the most. Rapid weight loss also causes losses in body lean mass, which endanger one’s health more than obesity. Very low energy diets, headache, concentration disorder, nervousness, fatigue, nausea, vomiting, diarrhea, constipation, bile and kidney stones, heart rhythm disorder, low blood pressure, menstrual irregularity, dry skin, hair loss, thinning hair, lethargy, basal It should not be forgotten that it has side effects that affect health, such as a decrease in metabolic rate.

10. Why does a person who loses weight gain weight again?

If the person quits the positive habits he has gained during weight loss treatment, loses weight by increasing his physical activity and abandons these activities after the treatment, or if he loses weight by making a very low-energy diet and increases his energy again after the treatment, if he is not included in the post-treatment weight maintenance program, he will gain weight again. .

1. How to eat a sufficient and balanced diet?

Adequate and balanced nutrition; It is provided by the adequate consumption of the foods that are grouped under four groups in terms of nutritional values. Foods belonging to a group replace each other. These; milk, yoghurt, cheese in the dairy group, meat, chicken, fish, eggs, legumes and oil seeds in the meat group, bread, bulgur, pasta, rice, etc. in the cereal and bread group. foods and vegetables and fruits. The recommended consumption amounts of these foods vary according to the individual. Individual characteristics such as age, gender, physical activity level, and some special conditions such as pregnancy and breastfeeding affect the nutritional needs of individuals.

2. Am I the right weight for my height?

Appropriate body weight is found by calculating the Body Mass Index (BMI). The BMI formula is given below. It is calculated as BMI= Body Mass/(Length)2 and its unit should be kg/(m)2. Example: The BMI value of a person who is 1.70 m tall and weighs 75 kg is calculated as follows: BMI = 75/(1.70)2 = 25.95.
For adults, a BMI between 18.5 and 24.9 indicates proper body mass. A BMI lower than 18.5 is an indicator of thinness, a BMI higher than 25 indicates obesity, and a BMI over 30 indicates obesity.

3. How much weight should be lost in 1 month in order not to deteriorate health?

The maximum weight that can be lost for each individual differs according to that individual’s weight, age and lifestyle. Under normal conditions, a weight loss of half to a maximum of one kilogram per week should be targeted. Slowly lost weight is more permanent, while fast lost weight can be regained quickly. The aim should not be to lose a lot of weight quickly, but to lose weight regularly without impairing our health.

4. Do herbal teas weaken?

While some plants work the intestines, some plants have diuretic properties. But no plant weakens. In order to lose weight, nutrition programs prepared by experts should be applied.

5. What is weakness? What should weak people pay attention to?

Weakness is defined as having a body mass index below 18.5. Weakness occurs as a result of prolonged negative energy balance. Negative energy balance in childhood and adolescence affects growth. Decreases working efficiency in adulthood. It reduces the body’s resistance to external factors and infections. First of all, the cause of the weakness should be revealed. In diet therapy, the energy should be higher than the individual’s expenditure. Depending on the energy increase, vitamin and mineral intake should also be increased. Foods with high energy value should be included in the diet. Milk desserts, juices and oilseeds should be included in the diet. After approaching the normal weight, calorie adjustment should be made to maintain that weight by reducing sugars and sweets, and if necessary, some of the cereals.

6. How much water should we drink per day? Does drinking warm water make you lose weight?

In order to remove harmful substances formed in the body with food consumption and to maintain body temperature balance, an average of 2-2.5 liters (8-10 glasses of water) should be drunk per day. Drinking water has a positive effect on weight loss due to its effects such as arousing a feeling of fullness in the stomach and increasing bowel movements. However, the desire to drink water may decrease while applying weight loss diets. In this case, care should be taken not to dehydrate the body.

7. What are the nutrients that positively affect athlete performance?

Adequate energy, carbohydrate and protein consumption and their effective use in the body is the most effective and correct way to increase performance. Natural foods are not only vital nutrients; it should also contain other elements necessary for a healthy life. Low-fat milk-yogurt, fruits such as oranges, vegetables such as spinach, purslane, cauliflower, cabbage, especially potatoes cooked in their shells, whole grain products, cereals increase the performance of athletes. As long as athletes meet their energy needs by consuming sufficient carbohydrates, they can keep their carbohydrate stores at the desired level. Thus, they can continue their training successfully. Since a sudden drop in blood sugar will adversely affect performance, drinks containing simple sugar and high glucose should not be consumed before training and competition. The most important factor for athletes is to maintain fluid balance; because fluid loss through sweating causes fatigue and adversely affects performance. For this reason, water should be drunk at small and frequent intervals before feeling thirsty. Sometimes, various products are unconsciously used to increase performance, and the effects of these products on health are not evaluated. When choosing these products, issues such as age, gender, sport, whether the athlete is an amateur or professional, and other health problems should be considered.

8. What are the foods that increase the milk yield of the breastfeeding mother?

The secretion of milk during the lactation period requires the woman to take more energy, protein, vitamins and minerals than the normal requirement. The aim of the breastfeeding mother’s good nutrition is to meet her own physiological needs, to keep the nutritional reserve in her body in balance, and to meet the energy and nutrients required by the milk secreted. It is very important for mothers to have an adequate and balanced diet and to consume plenty of fluids. It is believed among the people that foods such as halva, onion and garlic have the effect of increasing breast milk. However, the efficiency of breast milk depends on the mother’s healthy diet, drinking plenty of fluids, resting and feeling psychologically comfortable.

9. Are there any drawbacks to losing weight with shock (low calorie) diets?

Obesity is an increase in storage fat compared to lean body mass and exceeding the values ​​considered normal. Although various factors affect its formation, the main reason is to consume more calories than is spent. Obesity, hyperlipidemia, diabetes, etc. It should be treated as it paves the way for diseases such as However, in order to be successful in the treatment, a triple method such as diet, exercise and behavioral therapy should be followed. The diet to be applied should be planned in such a way that the patient will lose 0.5-1.0 kg per week at the most. Rapid weight loss also causes losses in body lean mass, which endanger one’s health more than obesity. Very low energy diets, headache, concentration disorder, nervousness, fatigue, nausea, vomiting, diarrhea, constipation, bile and kidney stones, heart rhythm disorder, low blood pressure, menstrual irregularity, dry skin, hair loss, thinning hair, lethargy, basal It should not be forgotten that it has side effects that affect health, such as a decrease in metabolic rate.

10. Why does a person who loses weight gain weight again?

If the person quits the positive habits he has gained during weight loss treatment, loses weight by increasing his physical activity and abandons these activities after the treatment, or if he loses weight by making a very low-energy diet and increases his energy again after the treatment, if he is not included in the post-treatment weight maintenance program, he will gain weight again. .

1. How to eat a sufficient and balanced diet?

Adequate and balanced nutrition; It is provided by the adequate consumption of the foods that are grouped under four groups in terms of nutritional values. Foods belonging to a group replace each other. These; milk, yoghurt, cheese in the dairy group, meat, chicken, fish, eggs, legumes and oil seeds in the meat group, bread, bulgur, pasta, rice, etc. in the cereal and bread group. foods and vegetables and fruits. The recommended consumption amounts of these foods vary according to the individual. Individual characteristics such as age, gender, physical activity level, and some special conditions such as pregnancy and breastfeeding affect the nutritional needs of individuals.

2. Am I the right weight for my height?

Appropriate body weight is found by calculating the Body Mass Index (BMI). The BMI formula is given below. It is calculated as BMI= Body Mass/(Length)2 and its unit should be kg/(m)2. Example: The BMI value of a person who is 1.70 m tall and weighs 75 kg is calculated as follows: BMI = 75/(1.70)2 = 25.95.
For adults, a BMI between 18.5 and 24.9 indicates proper body mass. A BMI lower than 18.5 is an indicator of thinness, a BMI higher than 25 indicates obesity, and a BMI over 30 indicates obesity.

3. How much weight should be lost in 1 month in order not to deteriorate health?

The maximum weight that can be lost for each individual differs according to that individual’s weight, age and lifestyle. Under normal conditions, a weight loss of half to a maximum of one kilogram per week should be targeted. Slowly lost weight is more permanent, while fast lost weight can be regained quickly. The aim should not be to lose a lot of weight quickly, but to lose weight regularly without impairing our health.

4. Do herbal teas weaken?

While some plants work the intestines, some plants have diuretic properties. But no plant weakens. In order to lose weight, nutrition programs prepared by experts should be applied.

5. What is weakness? What should weak people pay attention to?

Weakness is defined as having a body mass index below 18.5. Weakness occurs as a result of prolonged negative energy balance. Negative energy balance in childhood and adolescence affects growth. Decreases working efficiency in adulthood. It reduces the body’s resistance to external factors and infections. First of all, the cause of the weakness should be revealed. In diet therapy, the energy should be higher than the individual’s expenditure. Depending on the energy increase, vitamin and mineral intake should also be increased. Foods with high energy value should be included in the diet. Milk desserts, juices and oilseeds should be included in the diet. After approaching the normal weight, calorie adjustment should be made to maintain that weight by reducing sugars and sweets, and if necessary, some of the cereals.

6. How much water should we drink per day? Does drinking warm water make you lose weight?

In order to remove harmful substances formed in the body with food consumption and to maintain body temperature balance, an average of 2-2.5 liters (8-10 glasses of water) should be drunk per day. Drinking water has a positive effect on weight loss due to its effects such as arousing a feeling of fullness in the stomach and increasing bowel movements. However, the desire to drink water may decrease while applying weight loss diets. In this case, care should be taken not to dehydrate the body.

7. What are the nutrients that positively affect athlete performance?

Adequate energy, carbohydrate and protein consumption and their effective use in the body is the most effective and correct way to increase performance. Natural foods are not only vital nutrients; it should also contain other elements necessary for a healthy life. Low-fat milk-yogurt, fruits such as oranges, vegetables such as spinach, purslane, cauliflower, cabbage, especially potatoes cooked in their shells, whole grain products, cereals increase the performance of athletes. As long as athletes meet their energy needs by consuming enough carbohydrates, they can keep their carbohydrate stores at the desired level. Thus, they can continue their training successfully. Since a sudden drop in blood sugar will adversely affect performance, drinks containing simple sugar and high glucose should not be consumed before training and competition. The most important factor for athletes is to maintain fluid balance; because fluid loss through sweating causes fatigue and adversely affects performance. For this reason, water should be drunk at small and frequent intervals before feeling thirsty. Sometimes, various products are unconsciously used to increase performance, and the effects of these products on health are not evaluated. When choosing these products, issues such as age, gender, sport, whether the athlete is an amateur or professional, and other health problems should be considered.

8. What are the foods that increase the milk yield of the breastfeeding mother?

The secretion of milk during the lactation period requires the woman to take more energy, protein, vitamins and minerals than the normal requirement. The aim of the breastfeeding mother’s good nutrition is to meet her own physiological needs, to keep the nutritional reserve in her body in balance, and to meet the energy and nutrients required by the milk secreted. It is very important for mothers to have an adequate and balanced diet and to consume plenty of fluids. It is believed among the people that foods such as halva, onion and garlic have the effect of increasing breast milk. However, the efficiency of breast milk depends on the mother’s healthy diet, drinking plenty of fluids, resting and feeling psychologically comfortable.

9. Are there any drawbacks to losing weight with shock (low calorie) diets?

Obesity is an increase in storage fat compared to lean body mass and exceeding the values ​​considered normal. Although various factors affect its formation, the main reason is to consume more calories than is spent. Obesity, hyperlipidemia, diabetes, etc. It should be treated as it paves the way for diseases such as However, in order to be successful in the treatment, a triple method such as diet, exercise and behavioral therapy should be followed. The diet to be applied should be planned in such a way that the patient will lose 0.5-1.0 kg per week at the most. Rapid weight loss also causes losses in body lean mass, which endanger one’s health more than obesity. Very low energy diets, headache, concentration disorder, nervousness, fatigue, nausea, vomiting, diarrhea, constipation, bile and kidney stones, heart rhythm disorder, low blood pressure, menstrual irregularity, dry skin, hair loss, thinning hair, lethargy, basal It should not be forgotten that it has side effects that affect health, such as a decrease in metabolic rate.

10. Why does a person who loses weight gain weight again?

If the person quits the positive habits he has gained during weight loss treatment, loses weight by increasing his physical activity and abandons these activities after the treatment, or if he loses weight by making a very low-energy diet and increases his energy again after the treatment, if he is not included in the post-treatment weight maintenance program, he will gain weight again. .

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