According to our age and height, the body weight should be at the ideal weight and should be maintained.

Semi-fat or low-fat (light) milk, yogurt and cheese are recommended.

White meat (fish, chicken, turkey) should be prioritized over lean meat. However, even with white meat, you need to be careful not to overdo it.

Fish should be eaten three times a week.

Vegetable dishes should be cooked with a small amount of water and do not consume oily juices. The amount of oil added to 1 kg of plant-based food should not exceed 1 tablespoon.

Instead of frying, roasting; boiling, grilling, steaming and baking methods should be preferred.

Offal and meat products with high cholesterol content (salami, sausage, sausage, pastrami) should be avoided.

Eggs can be consumed at the most 2 times a week, provided that they are on different days. Instead of cooking with minced meat, pastrami, sausage or butter; It should be cooked as boiled, scrambled or poached.

Margarine and butter containing saturated fat should not be consumed. Vegetable oils containing unsaturated fats such as sunflower, corn oil, olive oil, etc. should be preferred. Only olive oil should not be consumed as a type of oil. Vegetable oils should be consumed mixed with 1/3 sunflower or corn oil and the remaining 2/3 as olive oil.

Limited intake of daily salt.

The amount of fibers containing foods such as legumes, whole grain products (dark bread, wheat, whole grain rice / pasta / noodles / flour), vegetables and fruits (fruits which can be eaten with skins) should be increased.