طبق الأكل الصحي (Arabic)

Arabic Healthy Eating Plate

يعد “طبق الأكل الصحي” الذي طوره خبراء التغذية في كلية هارفارد للصحة العامة ومحررين في “Harvard Health Publications”، وهي دار نشر في كلية الطب بجامعة هارفارد، بمثابة دليلاً لإعداد وجبات صحية ومتوازنة سواء يتم تقديمها للتناول في المنزل أو خارجه. ضع نسخة من طبق الأكل الصحي على باب الثلاجة أمامك كتذكير يومي لإعداد وجبات صحية ومتوازنة!

ينبغي أن تحتوي معظم الوجبات على الخضار والفاكهة – نصف الطبق:

وذلك بهدف تناول أنواع مختلفة الألوان من الخضروات والفاكهة وتذكر أن البطاطا لا تعد من الخضروات التي يتم تناولها في طبق الأكل الصحي وذلك بسبب تأثيرها السلبي على سكر الدم.

تناول الحبوب الكاملة – ربع الطبق:

الحبوب الكاملة والسليمة – القمح الكامل والشعير والكينوا والشوفان والأرز الاسمر والأطعمة التي تصنع بإضافة الحبوب مثل معكرونة القمح الكامل يكون لها تأثير أكثر اعتدالا على نسبة السكر والأنسولين في الدم من الخبز الأبيض والأرز الأبيض وغيرها من الحبوب المصفاة.

بروتين الطاقة – ربع الطبق:

تعتبر الأسماك والدواجن والبقول والمكسرات كلها مصادر صحية ومتنوعة للبروتين ويمكن مزجها مع أنواع السلطات المختلفة أو تناولها مع الخضروات. حد من تناول اللحوم الحمراء وتجنب اللحوم المعالجة صناعيا مثل شرائح اللحم البارد والنقانق.

الزيوت النباتية الصحية – تناولها بشكل معتدل:

أختر زيوت نباتية صحية مثل زيت الزيتون والكانولا وفول الصويا والذرة وعباد الشمس والفول السوداني وغيرها، وكذلك ينبغي عليك تجنب الزيوت المهدرجة جزئيا والتي تحتوي على دهون متحولة غير صحية. وتذكر أن الأطعمة قليلة الدسم لا تعني أنها “صحية”.

تناول الماء أو القهوة أو الشاي:

تجنب تناول المشروبات السكرية وحد من الحليب ومنتجات الألبان إلى حصة واحد أو حصتين يوميا، وكذلك حد من تناول العصائر إلى كوب واحد صغير في اليوم الواحد.

مارس الرياضة:

الرسمة الحمراء في ملصق طبق الأكل الصحي يعتبر بمثابة تذكير بأن ممارسة النشاط البدني أمر مهم للتحكم في الوزن.

تتلخص الرسالة الرئيسية لطبق الأكل الصحي في التركيز على جودة النظام الغذائي.

نوع الكربوهيدرات أكثر أهمية من كمية الكربوهيدرات في النظام الغذائي لأن بعض مصادر الكربوهيدرات مثل الخضروات (عدا البطاطا) والفواكه والحبوب الكاملة والبقول تكون أكثر صحة من غيرها.

كذلك ينصح طبق الأكل الصحي المستهلكين بتجنب تناول المشروبات السكرية والتي تشكل مصدرا رئيسيا للسعرات الحرارية، وعادة ما تحتوي على قدر قليل من القيمة الغذائية.

يشجع طبق الأكل الصحي المستهلكين على استخدام الزيوت الصحية ولم يحدد الحد الأقصى لنسبة السعرات الحرارية التي يتعين علينا الحصول عليها يوميا من مصادر الدهون الصحية.

شروط وأحكام استخدام طبق الأكل الصحي

إننا نصرح باستخدام صورة “طبق الأكل الصحي” وفقا للشروط والأحكام التالية :

يتعين عليك تضمين الفقرة التالية “حقوق الطبع والنشر محفوظة لجامعة هارفارد 2011. وللحصول على مزيد من المعلومات حول طبق الأكل الصحي، يرجي الإطلاع على The Nutrition Source، قسم التغذية – كلية الصحة العامة بجامعة هارفارد http://www.thenutritionsource.org و Harvard Health Publications – كلية الطب بجامعة هارفارد http://www.health.harvard.edu

يتعين أن يكون استخدامك لطبق الأكل الصحي ذات طابع غير تجاري.

يتعين أن يمتثل استخدامك لطبق الأكل الصحي مع جميع القوانين المعمول بها.

لا يجوز لك تعديل الصورة أو النص المسجل عليها بأي شكل من الأشكال.

يجوز لجامعة هارفارد إلغاء هذا التصريح في أي وقت يتراءى لها. وفي حالة إلغاء التصريح، يتعين عليك إزالة الصورة من على أي موقع على شبكة الانترنت أو أي مساحة إعلانية عامة وذلك خلال مدة لا تتجاوز خمسة أيام عمل.

تحظر جامعة هارفارد بشكل صارم عمل أي إشارة صريحة كانت أو ضمنية تشير إلى أو قد تحمل الآخرين على الاعتقاد بأن جامعة هارفارد، قسم التغذية في كلية هارفارد للصحة العامة أو The Nutrition Source يؤيد أي منتجات أو خدمات أو أفراد أو جماعة أو منظمة من أي نوع. وبناء عليه، لا يجوز لك استخدام اسم “هارفارد” أو “قسم التغذية في كلية هارفارد للصحة العامة” أو “The Nutrition Source” أو أي علامات تجارية مملوكة لهارفارد تتعلق بطبق الأكل الصحي دون الحصول على موافقة هارفارد الكتابية المسبقة، باستثناء في حالة ذكر فقرة حقوق الطبع والنشر المحفوظة للصورة على النحو المبين أعلاه.

لا يجوز لك استخدام “طبق الأكل الصحي” بأي طريقة قد تضر بسمعة جامعة هارفارد.

تخلي هارفارد مسئوليتها عن كافة الضمانات أيا كان نوعها (صريحة أو ضمنية أو غير ذلك) بشأن طبق الأكل الصحي، بما في ذلك على سبيل المثال لا الحصر أي ضمانات ضمنية للرواج أو الملائمة لغرض محدد أو عدم التعدي على حقوق الغير. وإنك توافق على تعويض جامعة هارفارد وأعضاء مجلس إداراتها ومسئوليها وأعضاء هيئة التدريس بها وطلابها وموظفيها ووكلائها وإبقائهم بمنأى عن الضرر من وضد كافة المطالبات والأضرار والخسائر والمسئوليات والتكاليف والنفقات أيا كان نوعها تنجم عن أو تتعلق باستخدام لطبق الأكل الصحي.

Translation assistance provided by Hala AlEssa

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Best Emirati Restaurant in Podgorica, Montenegro

7 Healthy Arabic Foods That Come from The Middle East

Middle East is home to some of the most nutritious and delicious foods in the world. Unlike Western eating habits, the Arabs are more concentrated on healthy Arabic food recipes, containing more vegetables and meats, while skipping unnecessary fats and calories.

The rich culture and traditions of Arabia are adequately highlighted in their cuisine. They are known to have more protein-rich and calorie-controlled foods than other places in the world. Stews, curries, and excess use of beans in the diet are few things that keep the overall health of Arabic people in check.

Is Middle Eastern Food Healthy?

Middle Eastern food is known to be healthy because it is mostly reliant on traditional preparatory methods, like fire ovens, grills, earthen pots, etc. In addition, the frequent use of vegetables, grains, beans, and lean proteins in their recipes is what makes them so delicious without raising the overall calorie count of the food.

Not only does Middle Eastern cooking incorporate healthier food components, but it also contains light and hearty spices. The calculated use of aromatic and flavor-rich spices in their cuisine adds some piquancy to the food without being overpowering.

Spices like ginger, turmeric, cinnamon, and cumin, when used in suitable quantities, aid the body’s metabolic process. Some of them also help cure problems like inflammation and constipation. These points assert the point of view that you can control your weight while enjoying nutritious Emirati food.

Irresistibly Yummy & Healthy Arabic Food Recipes That Won’t Sabotage Your Diet

It’s never a bad time to switch to a healthier diet. With Middle Eastern foods, you do not have to worry about compromising on flavor just because you’re trying to control your calories.

In this blog, we’ve put together a list of healthy Arabic food recipes to help you eat clean without having to miss out on good food.

1.    Hummus:

Hummus is a versatile food, found and consumed all across the Gulf region. This bean-based dip is ideal for snacking. You can have it as a dressing for your favorite bowl of salad or use it as a dip to go with plain crunchy vegetables. It also works to elevate the flavor of wheat-based crackers.

Hummus is made of chickpeas, which means that it is rich in fiber and will keep you full for a long time. It eliminates post-meal cravings, helping you push away your unexpected frequent desires. A study claims that incorporating hummus in an American diet replaced high-fat and sugar-based foods, improving the overall diet pattern of the tested individuals.

Restaurants serve it with a drizzle of olive oil and flatbread. The irresistibly creamy texture and taste of hummus is something nobody should miss out on. It is also available in different flavors, like olives, avocado, pumpkin, smoky sweet potato, etc. Add this vegan Middle Eastern food to your diet to extract numerous health benefits.

2.    Labneh:

A staple in Lebanese cuisine, labneh is a soft cream made of cow’s milk. It is a yogurt cheese integration, made with thick and heavy Greek yogurt, that is both yummy and healthy. This light and airy cream cheese is a great alternative to sour cream or cheese spreads.

Labneh is also a probiotic, which means that it supports gut health. It delivers several nutrients to the body, including proteins and healthy fats. In fact, a study confirmed its positive effect on the “good” bowel bacteria, i.e., Escheria coli, while verifying its rich nutritional profile.

Have it with some pita bread, or ask your server for labneh balls that come with oil and herbs. This healthy food is ideal for those who look out for their weight and exercise daily to burn excess fats. It has a rather sweet and neutral flavor, unlike standard cream cheeses.

3.    Baked Falafel:

Falafel is one of the most popular and nutritious Emirati foods. It is more commonly considered a street food locally and is served either with pita bread or salad. These fluffy chickpea fritters are filled with proteins and fibers. They also deliver some of the most essential nutrients, like iron, calcium, and Vitamin B.

Although most commonly available in the deep-fried version, you can find them in the healthier, baked version as well. In fact, an air-fried falafel is an even healthier alternative to the standard deep-fried version. A recent study concluded that a falafel made in an air frier loses 455 of its total fat content.

The nutritionally rich food is quite filling too, meaning you will not feel hungry soon after eating it. It’s a great option for your diet if your diet is not excessively exclusive.

4.    Fattoush Salad:

Fattoush salad is originally from Lebanon but is also quite frequently consumed in the Emirates as well. It is a yummy Arabic salad, featuring fruity, citrusy, and herbal notes. The fresh bowl contains tomatoes, lettuce, cucumbers, onions, and capsicum. A drizzle of pomegranate molasses adds a bit of sweetness to the mix.

But what gives this salad a distinct identity? The crunchy toasted bread pieces are on top. Make it a regular item on your diet plan to enjoy crispy goodness, all the while keeping all your food-related guilts aside.

5.    Kebab With Rice:

The frequent use of lean meat in Middle Eastern cooking makes it one of the most protein-rich cuisines. Lamb, beef, and chicken are all popular barbeque items. To prepare Emirati kebab, the minced meat is marinated in spices, and grilled over a charcoal fire.

Not only are these kebabs tender and extremely delicious, but they are also low on calories. You can have them with a small side serving of fragrant Afghani rice, or plain brown rice. Some also like to have their kebabs with freshly baked flatbread. However, if you’re overly concerned about your diet, you can have your Arabic barbeque kebabs with a side of vegetables.

6.    Fish or Shrimp Stew:

Arabic cuisine is popular for its flavourful stews and curries. Fish meat has an abundance of omega-3 fatty acids, vitamins, and minerals. In traditional preparation, fish or shrimp is cooked in tomato sauce and Gulf spices. It is served in the form of a curry with rice or flatbread.

The main component of this dish is kingfish or shrimp, which are both rich in vitamin D, riboflavin, zinc, iron, potassium, and magnesium. All these nutrients in seafood reduce the risk of heart disease and certain types of diabetes.

The American Heart Association suggests adding fish-based foods to a healthy diet at least twice a week. This means that the comforting Middle Eastern fish stew should be a regular occurrence on your food table. Have it with a side of rice or flatbread to make it a complete meal.

7.    Saloona:

Saloona is a home-cooked stew that is made with either meat or vegetables. The runny curry-like food is one of the staples of Middle Eastern cuisine and is available at almost every traditional restaurant.

The rich and succulent flavors of Salona not only offer a pleasant palatable sensation, but also ample nutrition. And the best part is, you get to decide if you want it vegetarian or meat-based. In the former case, you will obtain essential minerals and vitamins from this dish, whereas in the latter, essential proteins. Seasoned with classic Arabic spices, the curry offers a balanced taste with a bowl of rice or a flatbread.

Is Middle Eastern Food Good For Weight Loss?

Middle Eastern recipes can help lose weight if you know how to eat deliberately. Most of the traditional recipes contain calculated amounts of carbs, proteins, fiber, healthy fats, and vitamins. This means that you will be getting ample nutrition without overly stuffing on high starch or calorie-containing foods.

Arabic diet food features recipes like hummus, salads, and tender barbecued meat. It offers healthier alternatives to snacking, by incorporating bean-based dips, healthy grain bread, and vegetable stews into the diet. If you are looking out for your weight, but also want to have delicious food, switching to Middle Eastern cooking may be a great decision.

There are numerous healthier options in Middle Eastern cooking. Switching to organic eating habits is not too difficult if you know what you want to eliminate and add to your diet. There are several healthy Arabic food recipes you can incorporate into your daily diet in order to maintain a healthy eating pattern.

You may have to make some tweaks in the recipes, as some of these foods are deep-fried, or may contain high-fat content. We suggest staying consistent with your healthy eating habits, all the while enjoying your favorite foods!

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How to make healthy Arabic food

healthy food essay in arabic

Continue reading "How to make healthy Arabic food"

How to make healthy Arabic food

Food writer and blogger Najoud Al-Jabri from Chef on the Block offers up five tips to create delicious healthy Arabic food

Although Arabic food contains a plenty of vegetables, proteins and grains, some cooking methods and ingredients do not lend themselves to a healthy diet. Here’s some tips to making healthy Arabic food, without skimping on the richness and depth of flavour.

Skip the ghee

healthy food essay in arabic

Ghee is a more concentrated form of butter, thus is higher in fat content. Substitute Ghee with olive oil, butter, or both.

Bake it, don’t fry it

healthy food essay in arabic

This is especially true when it comes to dishes like sambousek (an Arabic dish similar to samosa and empanada). Instead of frying, brush the sambousek with vegetable oil and put it into oven on a medium-high heat to bake. It gives a great crispy result.

If fermented, rinse before eating

healthy food essay in arabic

A popular Arabic dish is a side plate of pickled vegetables including gherkins & turnips (you may have seen these served as a complementary starter at many Arab restaurants).

Pickling involves a lot of salt, and salt retains moisture. At home, a trick to reduce the saltiness is to soak the pickled vegetables in water for 30 minutes before serving.

Sweeten without sugar

healthy food essay in arabic

Popular Arabic desserts like baklava (a rich sweet pastry) & konafa (a cheese pastry) are always finished off with concentrated sugar syrup.Replace the sugar syrup with natural sugars such as honey, date syrup and maple syrup. But still remember to use in moderation.

Select high quality lean meats

healthy food essay in arabic

Many Arabic dishes involve protein. An easy trick to immediately reduce unwanted “bad” fats in a dish is by using leaner cuts of meat. If unsure which ones to pick, consult your butcher.

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Food-based dietary guidelines of Arabic-speaking countries: a culturally congruent profile

Laura coats.

1 University of Mississippi Medical Center, Department of Physiology and Biophysics, Arthur C. Guyton Research Center, Jackson, MS, USA

Joshua Bernstein

2 A.T. Still University of Health Sciences, College of Graduate Health Studies, Kirksville, MO, USA

Elizabeth Dodge

3 University of New England, College of Graduate & Professional Studies, Portland, ME, USA

Lori Bechard

4 Northeastern University, College of Professional Studies, Pediatric Critical Care Nutrition, Boston Children’s Hospital and Harvard Medical School, Boston, MA, USA

Basil H Aboul-Enein

5 London School of Hygiene & Tropical Medicine, Department of Global Health & Development, 15–17 Tavistock Place, London WC1H 9SH, UK

Dietary guidelines for food groups, types and portion sizes are common practice at the national level. As the relationship between nutrition and disease and the influence of cultural identity on individual behaviour become clearer, dietary guidelines necessarily evolve. Today, the Arabic-speaking region is experiencing a dual burden of undernutrition and increasing rates of overweight and obesity. Cultural congruency among dietary guidelines in the Arabic-speaking region and how they affect health education, health promotion, and nutrition programme planning or individual dietary behaviours have yet to be examined. The present work provides dietitians and public health professionals a narrative review of proposed food guidelines for the Arabic-speaking region.

The current review examined five established dietary guidelines within the Arabic-speaking region, namely the Arab Food Dome (Arab Gulf states), the Healthy Food Palm (Saudi Arabia), the Lebanese Dietary Guidelines, the Omani Guide to Healthy Eating and the Qatar Dietary Guidelines, and compared findings with the regional Eastern Mediterranean guidelines developed by the WHO. Individual guideline recommendations are tabled for comparative review.

The Arabic-speaking region.

Participants

Respective Arabic-speaking populations.

Health educators, community health practitioners and nutrition professionals can benefit from the cultural contexts associated with dietary guidelines in this region.

Conclusions

Community-level policy and individual behaviour change will benefit from cultural sensitivity; health communication and behaviour change programming require cultural competence provided in the present review; and programme evaluation efforts (prior to and after implementation) should include a detailed understanding of how culture shapes regional policy and individual nutrition behaviours.

Established dietary food guidelines serve to help individuals meet dietary recommendations to improve health and decrease risks for chronic disease and/or nutrition deficiency ( 1 ) . In the USA, the Dietary Guidelines for Americans were developed in response to increases in relationships between nutrition and disease. Established food guides and dietary recommendations to improve population health exist internationally. International food guidelines are based on cultural preferences, food availability and scientific evidence. Painter et al. ( 2 ) reviewed food guides and illustrations for Australia, Canada, China, Germany, Korea, Mexico, the Philippines, Portugal, Sweden and the UK. These guidelines serve as culturally congruent dietary definitions and recommendations to assist individuals in meeting their daily dietary requirements based on food preferences, availabilities and dietary patterns.

In Arabic-speaking countries, the prevalence rates of chronic diseases and obesity-related co-morbidities have increased in relation to the decline of healthy dietary habits in these countries ( 3 – 9 ) . Concurrently, this region is also experiencing a growing burden of undernutrition ( 5 , 10 , 11 ) and a dietary shift towards a Westernized diet characterized by convenience foods high in sodium, saturated fats and refined sugars ( 9 ) . Recent studies ( 4 , 9 , 12 , 13 ) continue to propose the need for culturally congruent dietary patterns and healthy lifestyles in this region to address these public health challenges.

Successful dietary intervention and education of individuals from Arabic-speaking countries begin with cultural sensitivity. To promote proper dietary intake for this group, health-care professionals must understand and respect clients’ food practices, ethnic heritage and lifestyle. Clinicians and registered dietitians are responsible to communicate materials and education in an effective manner that emphasizes the ethnicity of individuals such as immigrants from Arabic-speaking countries. Representative foods for each food group should be determined based on cultural foods that clients are accustomed to consuming and serving sizes should be based on predetermined amounts which improve health outcomes. Graphical representation of culturally appropriate food choices and servings sizes is a useful education tool for clinicians and registered dietitians. These graphics can provide guidelines to improve dietary intake for the individual, while allowing the educator to maintain sensitivity to the cultural food practices of the individual ( 14 ) . Furthermore, not only are dietary graphics culturally sensitive, but they are also an effective means of improving health communication ( 15 ) . Therefore, developing and promoting graphical representations of regional food guidelines for Arabic-speaking countries can help recipients maintain and understand culturally congruent dietary intake.

While previously published reviews ( 2 , 16 ) offered an introduction to international food guidelines, no review has been published to provide a focused examination of culturally congruent food guidelines in the Arabic-speaking region. The purpose of the present work is to provide dietitians, public health educators and health professionals a narrative review of proposed food guidelines from various Arabic-speaking countries (see Fig. 1 and Table 1 ). The current review offers a congruent and illustrated understanding of international food guidelines and improves cultural competency and awareness among health professionals operating in this region as it relates to public health nutrition in countries hosting significant target populations originating from Arabic-speaking countries. For the purpose of the review, the Arabic-speaking countries were defined by the twenty-two member countries of the League of Arab States ( 17 ) . The guidelines were identified and selected through the FAO’s Near East region for food-based dietary guidelines, the WHO Regional Office for the Eastern Mediterranean (EMRO) country profiles, and the Ministries of Health from member countries of the League of Arab States ( 18 , 19 ) .

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(colour online) Food-based dietary guidelines from Arabic-speaking countries

Recommended food group quantities and physical activity from selected food guidelines in the Arabic-speaking region

Promoting a healthy diet for the WHO Eastern Mediterranean Region: user-friendly guide

In 2004, in response to public health concerns regarding the high prevalence of malnutrition (over- and undernutrition), in addition to increases in overweight, obesity and resultant diet-related chronic diseases such as CVD, type 2 diabetes, hypertension and some cancers, the WHO authored a recommendation for a regional strategy on nutrition through a consultative process in collaboration with member states of the Eastern Mediterranean Region ( 20 ) . Promoting a Healthy Diet for the WHO Eastern Mediterranean Region: User-Friendly Guide was developed to provide evidence-based and culturally congruent dietary recommendations for populations living in the member states of the Eastern Mediterranean Region aimed at reducing the risk of obesity-related co-morbidities and undernutrition. The guidelines suggested in the publication offer food-based dietary guidance while accounting for the availability of widely consumed local and affordable foods and regional and cultural food practices ( 20 ) .

Food-based dietary guidelines provide the consumer with an easy-to-understand framework for healthy eating by encouraging dietary patterns, confirmed through clinical and epidemiological research, that are associated with a reduced rate of diet-related diseases. These evidence-based guidelines encourage maintenance of a healthy body weight for the people of the Eastern Mediterranean Region through consumption of whole grains, fruits, vegetables, lean meat and poultry, and low-fat dairy, and by suggesting that a variety of healthful foods are chosen each day if possible; consumption of fish is encouraged at least twice weekly. Limits on added sugars (particularly in the form of sweetened beverages and sweets), salt, and fats and oils are advised, while the importance of consuming dietary fat from unsaturated fat sources and n -3 fatty acids from foods such as nuts, flaxseed and fish is emphasized ( 20 ) . Each guideline clearly associates the potential health benefits and negative disease outcomes that food categories may be related to, such as increased intake of fruits and vegetables is associated with lower risk of type 2 diabetes, stroke, CVD, macular degeneration and several types of cancer, and is accompanied by suggestions to increase or decrease the food being discussed and key recommendations for the respective food group. Consuming recommended amounts of clean water and practising food safety in handling and preparation of food are emphasized.

The WHO EMRO dietary guide also offers a corresponding visual representation of the recommendations similar to the US Department of Agriculture’s MyPlate and Dietary Guidelines for Americans ( 21 , 22 ) . Public Health England has noted that globally, countries depict the complexities of Dietary Reference Values and food-based recommendations using a simplified graphic to complement national dietary guidelines ( 23 ) . Based on recommendations of the WHO and the FAO, countries should develop simple dietary guidelines that address specific national public health concerns and which are relevant to people of different ages, lifestyles and cultures in the region ( 24 ) . In developing such guidance, the shape, layout and design of a corresponding graphic are often used to impart the relationship of regional and local practices, customs and beliefs to the dietary recommendations.

Such graphical representations for dietary guidance are an important tool for nutrition educators, dietitians and public health practitioners who work with diverse populations across the lifespan to promote health and reduce diet-related disease incidence. As a visual tool, graphical representations of dietary guidance provide a quick and easy way to convey information that generalizes the dietary recommendations of a nation and may be a practical way to discuss dietary behaviours in the country of origin and with immigrant populations seeking dietary and health information.

Because the WHO Eastern Mediterranean Region is comprised of several predominantly Arabic-speaking nations that exhibit distinct cultural and subcultural beliefs, various graphic representations of dietary guidance have also been developed ( 25 – 27 ) . These graphics may be used in the region for which they are developed or as a tool to develop rapport and understanding of unique issues and opportunities for public health educators to assist their immigrant or first-generation clients.

The Arab Food Dome

When the Arab Food Dome was first contemplated in 2012 ( 25 , 26 ) , there was no specific dietary guidance for native populations residing in the Arab Gulf states. While the need for the establishment of dietary guidelines for Arab populations was identified ( 25 ) , it was not until the WHO EMRO published Promoting a Healthy Diet for the WHO Eastern Mediterranean Region: User-Friendly Guide ( 20 ) , shortly after Musaiger et al. ( 25 ) noted the lack of dietary guidance, that the Eastern Mediterranean Region was provided with dietary guidelines specific to the geographic region.

The appearance of the Food Dome invokes the domes commonly observed in the architecture of the region; domes are found in the home and on mosques, churches and other cultural institutions ( 26 ) . The Food Dome, shaped as its name suggests, depicts the food groups vertically ‘to explain that all foods are equal from their nutritional point of view, and the only difference is in the amount of food that should be eaten from each group’ ( 26 ) (p. 112), while the base of the dome is filled with graphic representations of people engaged in physical activity to illustrate the importance of incorporating such activities daily.

Research suggests that one of the primary factors contributing to the increase in overweight and obesity in the region and the related rise in diet-related disease is the decline in physical activity and a regional dietary transition towards Westernized diets ( 4 , 9 , 10 , 28 – 31 ) ; thus the Arab Food Dome emphasizes the importance of adults attaining at least 30 min of exercise most days of the week while encouraging children to engage in a minimum of 90 min of physical activity daily. In general, the Food Dome reflects the recommendations of Promoting a Healthy Diet for the WHO Eastern Mediterranean Region: User-Friendly Guide ( 20 ) while adhering to regional and cultural food practices and access.

Dietary guidelines for Saudis – the Healthy Food Palm

Like the Arab Food Dome, the Healthy Food Palm was created in 2012 as a graphic representation of the ideal patterns of food consumption demonstrated as a pictorial representation of the recommended servings from each food group; the indicator of suggested total servings per food group is demonstrated by the relative size allotted to each food group within the palm tree graphic, as well as noted in the ‘trunk’ of the palm tree. Similar to the US Department of Agriculture’s MyPlate graphic, which visually demonstrates the proportions of food groups by demarcating them on a table setting graphic, the Healthy Food Palm visually indicates that the foundation of a healthful diet, depicted in varying sizes of palm fronds, should be comprised of bread and cereals, especially whole grains (6–11 servings/d), fruits and vegetables (3–5 servings/d), followed by smaller amounts of milk and dairy products (2–4 servings/d) and meat and legumes (2–3 servings/d), with the smallest palm fronds indicating that oils and sugars should be used sparingly ( 27 ) .

Additionally, the Healthy Food Palm is shown growing from the ‘ground’, the base indicating the need for 30–60 min of physical activity daily ( 27 ) . Inadequate physical activity has been noted as a concern in adolescents in Saudi Arabia ( 32 ) . Encouraging daily activity as the foundation of a healthy lifestyle is a theme emphasized in Promoting a Healthy Diet for the WHO Eastern Mediterranean Region: User-Friendly Guide ( 20 ) as well as the food guidance graphics being developed throughout the region.

Interestingly, creation of the Healthy Food Palm was based on a review and analysis of science-based dietary guidelines such as the Dietary Guidelines for Americans and those in the UK and Canada ( 27 ) , rather than the WHO EMRO’s user-friendly guide. The development process included a review of dietary patterns in Saudi Arabia, a review of diet-related diseases common to Saudi Arabia, a review of existing guidelines and the development of a graphic that would appropriately depict the recommendations in a meaningful and relevant way.

The choice of the palm as the outline for the graphic is based on the tree’s cultural and economic significance in the region; the palm appears on the flag of Saudi Arabia and is considered to represent vitality, growth and prosperity ( 27 ) . The pictures of food within the graphic capture regionally identifiable and commonly used products, such as a variety of breads including flat and yeast breads, and baklava pictured in the ‘sweets’ category.

The food-based dietary guideline manual for promoting healthy eating in the Lebanese adult population

To support the national nutrition strategy for Lebanon, the Faculty of Agricultural and Food Sciences of the American University of Beirut collaborated with the Lebanese National Council for Scientific Research and published fourteen guidelines related to healthy eating and lifestyle practices in 2013: The Food-Based Dietary Guideline Manual for Promoting Healthy Eating in the Lebanese Adult Population . The guidelines promote behaviours to reduce the prevalence of chronic non-communicable diseases such as obesity, CVD, type 2 diabetes and cancer, and also address inadequate food intake and micronutrient deficiency-related diseases. The intention is for these to be used in all settings, including hospitals, private clinics, homes and universities, as well as in health-related businesses ( 33 ) .

Although the guidelines are termed ‘food-based’, they target a set of behaviours that are meant to be implemented as a whole. The goal is to improve the health of Lebanese adults through behaviour change and reduction of chronic diseases. Socio-economic disparities contribute to rising rates of obesity and lower rates of physical activity in the population, in addition to dietary intake quality ( 34 ) . The guidelines target overall behaviours and outcomes (body weight, activity, dietary variety) as well as specific dietary recommendations (food groups to eat, foods to limit, food safety) and hydration.

As in many developing countries, the nutrition transition in Lebanon has been characterized by the dual burden of undernutrition and rising rates of obesity among all ages. Co-morbidities related to obesity have been attributed to increasing Westernized diets and lifestyle behaviours ( 9 ) . Among older Lebanese adults living in the community, a Western diet pattern has been associated with lower indices of healthy eating patterns ( 35 ) . The traditional Lebanese dietary pattern, a version of the Mediterranean-style diet, appears to be protective against metabolic syndrome. In a cross-sectional survey of dietary patterns in Lebanese adults conducted in 2008–2009, a fast food/dessert-based pattern was associated with a higher likelihood of metabolic syndrome, hypertension and hyperglycaemia when compared with the traditional Lebanese dietary pattern ( 36 ) . A similar association between the Western diet pattern and overweight was found among Lebanese adolescents in the same survey ( 37 ) . Studies in other groups have confirmed consistent relationships with the negative effect of a dietary pattern emphasizing Westernized processed foods as well as risk factors for this pattern among different ages and socio-economic groups in Lebanon ( 38 – 40 ) . While these patterns have been defined by consumption of foods within food groups, the overall pattern is the predominating theme associated with risk, rather than specific food groups.

Although the Lebanese guidelines specifically target the adult population, a need exists for greater attention to dietary guidelines in the paediatric population as well. A study of orphaned children in Tripoli showed a high prevalence of sedentary behaviour and inadequate intakes of vegetables, fruits and proteins, as well as high intakes of sweet and salty snacks, compared with the American dietary guidelines ( 41 ) . Promotion of the traditional Lebanese dietary pattern and the messages of the Lebanese Cedar Food Guide could help to inform policy for the most vulnerable children.

The Omani guide to healthy eating

The Department of Nutrition in the Ministry of Health in Oman developed the 2009 Omani Guide to Healthy Eating in response to the WHO’s Global Strategy on Diet, Physical Activity and Health. The guideline includes ten messages tailored for use as a reference for training materials, counselling and education. The target audience for the guide includes teachers of all levels, community educators and health professionals. The guide is designed around a circular graphic illustration, in the form of a plate, highlighting each food group in proportions consistent with the ten messages to support healthy eating in Oman ( 42 ) . The intended use is to promote adequate nutrition for the general population over 2 years of age with a focus on dietary selections to reduce the prevalence of obesity and chronic diseases. The guidelines include recommended nutrient intakes by age group and individual nutrients (energy, protein, carbohydrate, fibre, all major vitamins, iron, zinc, calcium, fluoride, iodine and sodium) ( 42 ) .

The Omani guide is nutrient-focused and provides specific serving sizes for all age groups over 2 years with the intent of achieving targeted nutrient recommendations. The selected food groups are more granular than in some other guidelines, with recommended daily amounts specified for the following food groups: whole and refined grains, fruits, vegetables, meats and alternatives, legumes, milk/dairy and fats. A diet lower in total and saturated fat is recommended. A substantial section of the Omani guidelines is devoted to detailed recommendations for safe food and water that include five steps that promote safe foods and avoid contamination due to micro-organisms and/or toxins.

In addition to food choices, the Omani Guide to Healthy Eating includes recommendations for physical activity including aerobic and muscle-strengthening activities. These are consistent with the more recent acknowledgment of the need for a national strategy to address modifiable risk factors for the rising burden of diet-related diseases in Oman ( 43 ) . Descriptive data from the Oman World Health Survey in 2008 suggest a rising prevalence of metabolic syndrome with opportunities to address behaviours that mitigate risk, as well as the need to promote quality patient care at all health-care system levels ( 44 ) . Among a group of Omani adolescents, high prevalence rates of sedentary behaviour, low level of physical activity and high-energy food consumption were observed, although prevalence of overweight and obesity was not especially high in this group ( 45 ) . Increasing prevalence of obesity among older adults with moderate energy intakes suggests low levels of physical activity may be an important factor ( 46 ) . Sleep hours were lower than recommended in adolescents and may be a behaviour of interest for future guides due to the association of sleep deprivation with overweight and obesity ( 45 ) . A more recent study of adolescents showed a rising prevalence of overweight and obesity, and a positive association of consumption of fast foods, sweets and cakes with overweight or obesity ( 47 ) . These findings are consistent with the rapid transition to a Westernized diet in this population and its associated effect on health and nutrition behaviours.

The Qatar dietary guidelines

In 2015 Qatar’s Supreme Council of Health, Health Promotion and Non-communicable Diseases Public Health Department published food-based dietary guidelines for the State of Qatar. The guidelines include eight recommendations developed to direct individual behaviour change and policy creation and evaluation: (i) eat healthy choices from six food groups; (ii) maintain a healthy weight; (iii) limit sugar, salt and fat; (iv) be physically active; (v) drink plenty of water; (vi) adopt safe and clean food preparation methods; (vii) eat healthily while protecting the environment; and (viii) take care of the family ( 48 ) . Adding a plant-based, environmentally friendly component to a state-sponsored dietary standard is relatively unique to the State of Qatar ( 48 ) . The guidelines are depicted using an open clam shell with illustrations of six food groups portioned inside: vegetables; fruit; cereals and starchy vegetables; legumes; milk, dairy products and dairy alternatives; and fish, poultry, meat and meat alternatives. Adopting behaviours and policies aligned with the Qatar dietary guidelines will reduce risk factors associated with chronic, non-communicable diseases cancer, diabetes, CVD and stroke ( 48 ) .

Dietary behaviours in Qatari communities fall short of WHO guidelines for recommended daily allowances ( 49 ) . In a cross-sectional study, the authors ( 49 ) found younger adults in Qatar (age 18–39 years, n 2496) consumed fewer than two servings of fruits and vegetables daily and an equal number of meals prepared at home and fast-food meals per week. Coupled with mean BMI (29.2 kg/m 2 ) and rate of overweight/obesity (41·4 %), Qatari men rank among the statistical mean when compared with Arabic-speaking countries, yet obesity rank is 41 % higher for Qatari women compared with men ( 50 ) . Although the World Bank classifies Qatar as a ‘high income country’ and the WHO reports high access to health services and significantly higher per capita total expenditures on health, adult risk factors for Qatari adults including diet-related chronic diseases such as high blood pressure, obesity, diabetes and CVD risk are increasing ( 50 ) .

In response to diet-related risks for non-communicable disease, Qatar’s Supreme Council of Health developed a national dietary guideline task force comprised of a coalition that included medical associations, academic institutions, research centres and the National Food Security Program. The task force used evidence-based processes that followed international best practices and regional reports ( 48 ) to develop the Qatar Dietary Guidelines in 2015. The graphic illustration of the Qatar Dietary Guideline includes a large open clam shell that reveals an inner ‘plate’ divided into six unequal sections from cereals and grains (largest) down to fish, poultry, meat and eggs (smallest), representing each group’s contribution to a healthy diet. Hovering above the clam’s plate is a large drop of water signifying its importance to the guideline. The guideline also includes behaviours related to a healthy diet including physical activity, respect for the environment, clean and safe food preparation methods, and taking care of the family (e.g. breast-feeding, a healthy home).

The Qatar Dietary Guidelines are intended to provide overarching support in a top-down approach to community and individual health where policy leads to behaviour change. As an example, the graphical representation allows the Qatari Supreme Council of Health to express recommendations for types and amounts of food across age, education and cultural barriers more effectively than objective, maths-based formulations ( 51 ) . However, communicating the information in a culturally sensitive and easy-to-understand method will not lead to sustained behaviour change or behaviour maintenance ( 52 ) . Guidelines that suggest and/or promote community-level interventions are more effective in supporting the original messages and fostering sustainability ( 53 ) . Examples from the Qatar Dietary Guidelines include calls for educational programme outcomes such as physical activity increase, self-reflection on dietary behaviours, food label literacy, decreased sitting time, understanding environmental factors associated with dietary behaviours and realizing the negative consequences associated with not following the guideline.

The present narrative review of current food guidelines within the Arabic-speaking region should provide cultural context for health education, health promotion and nutrition professionals within the region and for those looking to compare or understand cross-cultural policies. All guidelines presented in the review are comparable to the Mediterranean-style diet outlined by the WHO EMRO, which provides consistency across the region. These similarities were observed in dietary recommendations that focus on a predominant consumption of whole grains, fruits and vegetables, and healthy plant-based oils, with reduced consumption of red meats, animal-based proteins, dairy products, animal fats and added sugars. Dietary guidelines in the Arabic-speaking region have seen a shift towards including non-traditional food recommendations. Physical activity, food preparation, maternal health and environmental health are all examples of new language to support a healthy diet. Practitioners should access these supplementary guidelines when developing and promoting behaviour change associated with diet-related risk factors. Additionally, in the light of the current political and humanitarian crisis observed in Arabic-speaking countries such as Yemen, Syria, the Palestinian Territories, etc. and the consequent forced displacement of these respective populations, these guidelines could serve as an influential resource of health promotion for public health practitioners operating in displaced Arabic-speaking communities around the world.

Programme evaluation efforts should also consider the culturally compatible guidelines outlined in the present paper when determining the effectiveness of existing programmes (or programmes in development). Using specific guidelines when working with individuals adds validity to a programme’s perceived value and provides a potential universally recognized symbol for a healthy diet. However, those guidelines should be recognizable by and acceptable to the target audiences – culturally, visually and affectively. Although a universal dietary guideline is a discussion subject in the literature ( 53 ) , the approach potentially eschews the inherent benefits of culture specificity. Tailoring dietary guidelines and their applications to a specific culture, region or ethnic identity could increase recognition, acceptance and use by their target audience.

Collaboration and capacity building between community- and client-level practitioners and government agencies that develop and sponsor dietary guidelines should be encouraged and bidirectional ( 54 ) . Health education, health promotion and nutrition practitioners should contribute to the research cycle by providing process, impact and outcome evaluation data on the usability and effect of dietary guidelines on behaviour change. Graphical depictions of dietary guidelines that include cultural ties represent a primary connection between the author (government agency), practitioner and target audience. In completing the research and evaluation cycle, government agencies should incorporate data collected in the field during regular re-evaluation of dietary guidelines.

Acknowledgements

Financial support: This research received no specific grant from any funding agency in the public, commercial or not-for-profit sectors. Conflict of interest: None. Authorship: L.C.: analysis and interpretation of data, drafting the article, revising paper for intellectual content, final approval of the completed article. J.B.: analysis and interpretation of data, drafting the article, revising the paper for intellectual content, final approval of the completed article. E.D.: analysis and interpretation of data, drafting the article, revising the paper for intellectual content, final approval of the completed article. L.B.: analysis and interpretation of data, drafting the article, revising the paper for intellectual content, final approval of the completed article. B.H.A.-E.: conception and design, acquisition of data, analysis and interpretation of data, drafting the article, revising the paper for intellectual content, final approval of the completed article. Ethics of human subject participation: Not applicable.

As We Saw It

7 Healthy Middle Eastern Foods You Must Try

Middle Eastern foods have long been overlooked, overshadowed by better-known western cuisines. But over the last decade, Arabic foods have skyrocketed in popularity, earning a place in the top echelon of best global cuisines.

Even though they’re often called Arabic foods, these dishes come from places as far-flung as Turkey, Israel, and Lebanon. They bring new and mouthwatering flavors, aromas and ingredients to the dinner table. Best of all, they are full of healthy fats, lean proteins, veggies, and fruits, so they make a great addition to a Mediterranean diet.

Collage of 4 healthy middle eastern foods on an Arabic food menu

Not sure what to order? Begin your adventure with this list of 7 healthy Middle Eastern foods and your mouth will think it’s in Arabia.

ⓘ TIP: If you’re traveling, try to take a walking tour that let you taste popular Middle Eastern foods. Your guide will steer you toward dishes that fit your palate and preferences. Even better, take a cooking class to learn to prepare them yourself.

1. Shawarma

Healthy Arabic foods restaurant counter. Shawarma meat on the spit in background. Foreground: prep station with assorted accompaniments

Shawarma is one of the best known traditional Middle Eastern foods, and is found in almost all Middle Eastern restaurants. The meal makes a ridiculously tasty meal, and once you have the first bite, you’ll be hooked.

This is one meal that is rarely prepared at home, because of how the meat is prepared and roasted. It begins with a large cone-like piece of seasoned meat that is roasted on a slowly-turning, vertical rotisserie or spit. Traditionally, the shawarma cone is made from lamb or mutton, but recently you’ll also find it made from other meats, such as beef, chicken, turkey, or veal.

As it roasts, the attendant will use a super sharp butcher’s knife to slice off thin pieces of the tender meat onto a huge plate. You can order it on its own as a snack, or on a dinner platter accompanied by fries, hummus, falafel, tabbouleh, and/or flatbread.

Shawarma stands are popular throughout Europe because of how affordable it is.

Arguably the most common food in the Middle East, hummus is one of the most versatile Arab dishes. It can be used as a dip for everything from bread to veggies to falafel, as a sandwich spread, or even as a base for a salad dressing.

Traditionally, if you order hummus as a side dish or appetizer in a restaurant, it will be brought to the table in a bowl, topped with a generous drizzle of olive oil, and accompanied by flatbread or pita.

Basically, hummus is a creamy blend of cooked chickpeas, olive oil, lemon juice, garlic, and tahini (sesame seed paste). If you’re in Europe or North America, it can be found in the refrigerated section of many grocery stores. It’s also extremely simple to make at home in a blender or food processor.

Hummus can be prepared in many different versions, such as black olive, garlic, or red pepper.

When it comes to middle eastern healthy recipes, it’s hard to beat hummus. Chickpeas are rich in protein, as well as fiber and iron. Plus, the olive oil contains lots of heart-healthy monounsaturated fat.

Platter of Falafel with a small side bowl of tzatziki sauce. This is a really healthy middle eastern food, made of protein-rich chickpeas

Falafel is a crucial pillar of the Middle Eastern cuisine, and you will find it in almost every Middle Eastern restaurant. It is usually served as a sandwich in a pita or flatbread wrap, and topped with hummus, tzatziki, or tahini.

Sometimes called felafel, it begins with dried chickpeas or fava beans that have been ground into a meal and then soaked. The mixture is seasoned with garlic, onion, and spices like parsley, coriander and cumin, then formed into a patty or ball and deep fried until golden brown.

Like hummus, falafel is high in protein. It’s also a good source of soluble fiber, which is said to help lower LDL (bad) cholesterol.

ⓘ TIP: Falafel is available in many stores. You can reduce the calories by using an air fryer or making it at home in the oven.

4. Tabouleh

Bowl of tabouleh topped with tomatoes and a sprig of mint and garnished with a slice of lemon. Tomato in background.

Tabouleh is one of the best Middle Eastern side dishes. Also known as tabouli, it offers a full range of bold flavors, and if you are looking for low-fat vegetarian food then this is the best, as long as gluten isn’t an issue.

The food is made by combining tomato, bulgur, spring onion, parsley, and mint. A final dressing of lemon juice and olive oil gives it its typical deliciousness.

If you want to have a satisfying feel of the Middle Eastern cuisine then give tabouleh a try. The food offers plenty of vitamins, minerals, it’s high in dietary fiber, and low in saturated fats. This helps in keeping your immune system strong and also helps in reducing the risk of cardiovascular diseases.

Bowl of Labneh surrounded by a platter and cutting board with cucumbers, herbs, radishes, olives and tomatoes.

A mezze staple made from cow’s milk, labneh may be the most healthy lebanese food of all. If you are looking for a refreshing, light, delicious and versatile Middle Eastern food then you will most likely fall in love with this soft cheese.

Actually, labneh is a type of yogurt cheese. It’s made like the thicker-than-the-thickest Greek yogurt, yet it’s not tangy or sour in taste.

Labneh may trace its origin to Lebanon, but its popularity and dominance have spread all over the world. Pair this food with olive oil and fresh pita and you will have yourself a nutritious breakfast, or you can slather it on a pita to make a tasty lunch.

Labneh is considered one of the best probiotic foods and offers a number of healthy bacteria to boost your immune system. It’s a rich source of protein, low in calories, and is remarkably good for your health.

  • Find the recipe here.

6. Shakshouka

Skillet with Shakshuka, topped with a couple of pieces of flatbread.

Shakshouka is made by slowly simmering tomatoes, spices, and herbs, then cracking eggs into the hot mixture so they will cook with the residual heat. The result is a comfort meal of eggs in a spicy tomato sauce.

This is very easy to make and may be one of the best one-pot skillet dishes on the planet. Shakshouka is a common breakfast meal, but it is often served for lunch or dinner as well.

Bowl of Mejadra pilaf topped with fried onions

Mejadra is a pilaf and ranks among the best comfort foods, so consider trying this during the cold winter months.

The food is made by cooking lentils and rice together, then combining them with a number of spices, including plenty of cumin. This produces a fragrant mixture which is then topped with fried onions to give the lentil and rice blend a crunchy contrast.

Ready to try some Arabic foods?

Have we inspired you to give these dishes a try? We promise you’ll love them — and you’ll probably forget that they’re good for your health, too.

Inspired? Pin this post and share it with your friends!

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Written by Kanisha Haney

Kanisha Haney is a self-taught chef, writer, and founder of FortunateKitchen blog. Her blog was launched with a goal to educate readers on recipe and kitchen techniques by providing tips on food-related basics.

Her mission is growing to fruition because of continued devotion in blogging about food preparation and ways of making exquisite dishes

It’s never easy, considering she has to balance her duties as a blogger and the hectic life of being a mom. But because of her passion and curiosity for food blogging, she has managed to stay buoyant in the upper echelon of food bloggers.

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4 thoughts on “7 healthy middle eastern foods you must try”.

Great list Kanisha! Middle-Eastern cuisine has some really healthy dishes. I feel, the healthiest among them is hummus. It is rich in various minerals including zinc, selenium, magnesium, calcium, phosphorus, and iron.

We’ll agree with you, Lucy. Chickpeas are delicious and it’s a bonus that they’re so good for us. Not that we need to be convinced to eat hummus, though. 🙂

I had some of these on my Jordan trip. I love Hummus. In fact, I survived on Hummus and Pita bread. And, olive oil!

We love hummus, too, Renuka, especially the lemony ones. Have you ever tried to make it? It’s quite easy, and it’s a lot of fun to think of ways to jazz it up. Our favorite tweaks are with roasted red pepper or roasted garlic.

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Essays About Eating Healthy Foods: 7 Essay Examples And Topic Ideas

If you’re writing essays about eating healthy foods, here are 7 interesting essay examples and topic ideas.

Eating healthy is one of the best ways to maintain a healthy lifestyle. But we can all struggle to make it a part of our routine. It’s easier to make small changes to your eating habits instead for long-lasting results. A healthy diet is a plan for eating healthier options over the long term and not a strict diet to be followed only for the short.

Writing an essay about eating healthy foods is an exciting topic choice and an excellent way to help people start a healthy diet and change their lifestyles for the better. Tip: For help with this topic, read our guide explaining what is persuasive writing ?

1. The Definitive Guide to Healthy Eating in Real Life By Jillian Kubala

2. eating healthy foods by jaime padilla, 3. 5 benefits of eating healthy by maggie smith, 4. good food bad food by audrey rodriguez, 5. what are the benefits of eating healthy by cathleen crichton-stuart, 6. comparison between healthy food and junk food by jaime padilla, 7. nutrition, immunity, and covid-19 by ayela spiro and helena gibson-moore, essays about eating healthy foods topic ideas, 1. what is healthy food, 2. what is the importance of healthy food, 3. what does eating healthy mean, 4. why should we eat healthy foods, 5. what are the benefits of eating healthy foods, 6. why should we eat more vegetables, 7. can you still eat healthy foods even if you are on a budget.

“Depending on whom you ask, “healthy eating” may take many forms. It seems that everyone, including healthcare professionals, wellness influencers, coworkers, and family members, has an opinion on the healthiest way to eat. Plus, nutrition articles that you read online can be downright confusing with their contradictory — and often unfounded — suggestions and rules. This doesn’t make it easy if you simply want to eat in a healthy way that works for you.”

Author Jillian Kubala is a registered dietitian and holds a master’s degree in nutrition and an undergraduate degree in nutrition science. In her essay, she says that healthy eating doesn’t have to be complicated and explains how it can nourish your body while enjoying the foods you love. Check out these essays about health .

“Eating provides your body with the nourishment it needs to survive. A healthy diet supplies nutrients (such as protein, vitamins and minerals, fiber, and carbohydrates), which are important for your body’s growth, development, and maintenance. However, not all foods are equal when it comes to the nutrition they provide. Some foods, such as fruits and vegetables, are rich in vitamins and minerals; others, such as cookies and soda pop, provide few if any nutrients. Your diet can influence everything from your energy level and intellectual performance to your risk for certain diseases.”

Author Jaime Padilla talks about the importance of a healthy diet in your body’s growth, development, and maintenance. He also mentioned that having a poor diet can lead to some health problems. Check out these essays about food .

“Eating healthy is about balance and making sure that your body is getting the necessary nutrients it needs to function properly. Healthy eating habits require that people eat fruits, vegetables, whole grains, fats, proteins, and starches. Keep in mind that healthy eating requires that you’re mindful of what you eat and drink, but also how you prepare it. For best results, individuals should avoid fried or processed foods, as well as foods high in added sugars and salts.”

Author Maggie Smith believes there’s a fine line between healthy eating and dieting. In her essay, she mentioned five benefits of eating healthy foods – weight loss, heart health, strong bones and teeth, better mood and energy levels, and improved memory and brain health – and explained them in detail.

You might also be interested in our round-up of the best medical authors of all time .

“From old generation to the new generation young people are dying out quicker than their own parents due to obesity-related diseases every day. In the mid-1970s, there were no health issues relevant to obesity-related diseases but over time it began to be a problem when fast food industries started growing at a rapid pace. Energy is naturally created in the body when the nutrients are absorbed from the food that is consumed. When living a healthy lifestyle, these horrible health problems don’t appear, and the chances of prolonging life and enjoying life increase.”

In her essay, author Audrey Rodriguez says that having self-control is very important to achieving a healthy lifestyle, especially now that we’re exposed to all these unhealthy yet tempting foods that all these fast-food restaurants offer. She believes that back in the early 1970s, when fast-food companies had not yet existed and home-cooked meals were the only food people had to eat every day, trying to live a healthy life was never a problem.

“A healthful diet typically includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthful fats, and fruits and vegetables of many colors. Healthful eating also means replacing foods that contain trans fats, added salt, and sugar with more nutritious options. Following a healthful diet has many health benefits, including building strong bones, protecting the heart, preventing disease, and boosting mood.”

In her essay, Author Cathleen Crichton-Stuart explains the top 10 benefits of eating healthy foods – all of which are medically reviewed by Adrienne Seitz, a registered and licensed dietitian nutritionist. She also gives her readers some quick tips for a healthful diet. 

“In today’s generation, healthy and unhealthy food plays a big role in youths and adults. Many people don’t really understand the difference between healthy and unhealthy foods, many don’t actually know what the result of eating too many unhealthy foods can do to the body. There are big differences between eating healthy food, unhealthy food and what the result of excessively eating them can do to the body. In the ongoing battle of “healthy vs. unhealthy foods”, unhealthy foods have their own advantage.”

Author Jaime Padilla compares the difference between healthy food and junk food so that the readers would understand what the result of eating a lot of unhealthy foods can do to the body. He also said that homemade meals are healthier and cheaper than the unhealthy and pricey meals that you order in your local fast food restaurant, which would probably cost you twice as much. 

“The Covid-19 pandemic has sparked both an increased clinical and public interest in the role of nutrition and health, particularly in supporting immunity. During this time, when people may be highly vulnerable to misinformation, there have been a plethora of media stories against authoritative scientific opinion, suggesting that certain food components and supplements are capable of ‘boosting’ the immune system. It is important to provide evidence-based advice and to ensure that the use of non-evidence-based approaches to ‘boost’ immunity is not considered as an effective alternative to vaccination or other recognized measures.”

Authors Ayela Spiro, a nutrition science manager, and Helena Gibson-Moore, a nutrition scientist, enlighten their readers on the misinformation spreading in this pandemic about specific food components and supplements. They say that there’s no single food or supplement, or magic diet that can boost the immune system alone. However, eating healthy foods (along with the right dietary supplements), being physically active, and getting enough sleep can help boost your immunity.

The health benefits of vegetarianism

If you’re writing an essay about eating healthy foods, you have to define what healthy food is. Food is considered healthy if it provides you with the essential nutrients to sustain your body’s well-being and retain energy. Carbohydrates, proteins, fats, vitamins, minerals, and water are the essential nutrients that compose a healthy, balanced diet.

Eating healthy foods is essential for having good health and nutrition – it protects you against many chronic non-communicable diseases, including heart disease, diabetes, and cancer. If you’re writing an essay about eating healthy foods, show your readers the importance of healthy food, and encourage them to start a healthy diet.

Eating healthy foods means eating a variety of food that give you the nutrients that your body needs to function correctly. These nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water. In your essay about eating healthy foods, you can discuss this topic in more detail so that your readers will know why these nutrients are essential.

Eating healthy foods includes consuming the essential nutrients your body requires to function correctly (such as carbohydrates, proteins, fats, vitamins, minerals, and water) while minimizing processed foods, saturated fats, and alcohol. In your essay, let your readers know that eating healthy foods can help maintain the body’s everyday functions, promote optimal body weight, and prevent diseases.

Eating healthy foods comes with many health benefits – from keeping a healthy weight to preventing long-term diseases such as heart disease, stroke, diabetes, and cancer. So if you’re looking for a topic idea for your essay, you can consider the benefits of eating healthy foods to give your readers some useful information, especially for those thinking of starting a healthy diet.

Ever since we were a kid, we have all been told that eating vegetables are good for our health, but why? The answer is pretty simple – vegetables are loaded with the essential nutrients, vitamins, and minerals that our body needs. So, if you’re writing an essay about eating healthy foods, this is an excellent topic to get you started.

Of course, you definitely can! Fresh fruits and vegetables are typically the cheapest options for starting a healthy diet. In your essay about eating healthy foods, you can include some other cheap food options for a healthy diet – this will be very helpful, especially for readers looking to start a healthy diet but only have a limited amount of budget set for their daily food. 

For help with this topic, read our guide explaining what is persuasive writing ?

If you’re stuck picking your next essay topic, check out our round-up of essay topics about education .

healthy food essay in arabic

Bryan Collins is the owner of Become a Writer Today. He's an author from Ireland who helps writers build authority and earn a living from their creative work. He's also a former Forbes columnist and his work has appeared in publications like Lifehacker and Fast Company.

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Healthy Food Essay for Students and Children

500+ words essay on healthy food.

Healthy food refers to food that contains the right amount of nutrients to keep our body fit. We need healthy food to keep ourselves fit.

Furthermore, healthy food is also very delicious as opposed to popular thinking. Nowadays, kids need to eat healthy food more than ever. We must encourage good eating habits so that our future generations will be healthy and fit.

Most importantly, the harmful effects of junk food and the positive impact of healthy food must be stressed upon. People should teach kids from an early age about the same.

Healthy Food Essay

Benefits of Healthy Food

Healthy food does not have merely one but numerous benefits. It helps us in various spheres of life. Healthy food does not only impact our physical health but mental health too.

When we intake healthy fruits and vegetables that are full of nutrients, we reduce the chances of diseases. For instance, green vegetables help us to maintain strength and vigor. In addition, certain healthy food items keep away long-term illnesses like diabetes and blood pressure.

Similarly, obesity is the biggest problems our country is facing now. People are falling prey to obesity faster than expected. However, this can still be controlled. Obese people usually indulge in a lot of junk food. The junk food contains sugar, salt fats and more which contribute to obesity. Healthy food can help you get rid of all this as it does not contain harmful things.

In addition, healthy food also helps you save money. It is much cheaper in comparison to junk food. Plus all that goes into the preparation of healthy food is also of low cost. Thus, you will be saving a great amount when you only consume healthy food.

Get the huge list of more than 500 Essay Topics and Ideas

Junk food vs Healthy Food

If we look at the scenario today, we see how the fast-food market is increasing at a rapid rate. With the onset of food delivery apps and more, people now like having junk food more. In addition, junk food is also tastier and easier to prepare.

However, just to satisfy our taste buds we are risking our health. You may feel more satisfied after having junk food but that is just the feeling of fullness and nothing else. Consumption of junk food leads to poor concentration. Moreover, you may also get digestive problems as junk food does not have fiber which helps indigestion.

Similarly, irregularity of blood sugar levels happens because of junk food. It is so because it contains fewer carbohydrates and protein . Also, junk food increases levels of cholesterol and triglyceride.

On the other hand, healthy food contains a plethora of nutrients. It not only keeps your body healthy but also your mind and soul. It increases our brain’s functionality. Plus, it enhances our immunity system . Intake of whole foods with minimum or no processing is the finest for one’s health.

In short, we must recognize that though junk food may seem more tempting and appealing, it comes with a great cost. A cost which is very hard to pay. Therefore, we all must have healthy foods and strive for a longer and healthier life.

FAQs on Healthy Food

Q.1 How does healthy food benefit us?

A.1 Healthy Benefit has a lot of benefits. It keeps us healthy and fit. Moreover, it keeps away diseases like diabetes, blood pressure, cholesterol and many more. Healthy food also helps in fighting obesity and heart diseases.

Q.2 Why is junk food harmful?

A.2 Junk food is very harmful to our bodies. It contains high amounts of sugar, salt, fats, oils and more which makes us unhealthy. It also causes a lot of problems like obesity and high blood pressure. Therefore, we must not have junk food more and encourage healthy eating habits.

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Healthy Food Essay

The food that we put into our bodies has a direct impact on our overall health and well-being. Eating a diet that is rich in nutritious, whole foods can help us maintain a healthy weight, prevent chronic diseases, and feel our best. It is important to make conscious, healthy food choices to support our physical and mental well-being. By incorporating a variety of fruits, vegetables, whole grains, and lean proteins into our diets, we can ensure that our bodies are getting the nutrients they need to thrive. Here are a few sample essays on healthy food.

Healthy Food Essay

100 Words Essay On Healthy Food

Healthy food is essential to maintaining a healthy and balanced lifestyle. First and foremost, healthy food is food that is nutritious and good for the body. This means that it provides the body with the vitamins, minerals, and other nutrients it needs to function properly. Healthy food can come in many forms, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Healthy food is important for maintaining a healthy body and mind. It provides the nutrients and energy the body needs to function properly and can help to prevent a wide range of health problems. So, if you want to feel your best, be sure to make healthy food a priority in your life.

200 Words Essay On Healthy Food

Healthy food is not just about what you eat – it’s also about how you eat it. For example, eating fresh, whole foods that are prepared at home with love and care is generally considered to be healthier than eating processed, pre-packaged foods that are high in salt, sugar, and unhealthy fats. Additionally, eating in moderation and avoiding excessive portion sizes is key to maintaining a healthy diet.

There are many reasons to eat healthy food, but the most obvious one is that it can help to prevent a wide range of health problems. Eating a diet rich in fruits, vegetables, and other healthy foods can help to lower your risk of heart disease, stroke, obesity, and other chronic conditions. Additionally, healthy food can help to boost your immune system, giving your body the tools it needs to fight off illness and infection. But the benefits of healthy food go beyond just physical health. Eating well can also have a profound impact on your mental and emotional well-being. A healthy diet can help to reduce stress and anxiety, improve mood, and increase energy levels. It can also help to improve cognitive function and memory, making it easier to focus and concentrate.

500 Words Essay On Healthy Food

Healthy food is an essential aspect of a healthy lifestyle. It is not only crucial for maintaining physical health, but it can also have a significant impact on our mental and emotional well-being. Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins can help us feel energised, focused, and happy. But for many people, eating healthy can be a challenge. In a world where fast food and processed snacks are readily available and often more convenient than cooking a meal from scratch, it can be tempting to choose unhealthy options. And with busy schedules and hectic lives, it can be difficult to find the time and energy to plan and prepare healthy meals.

However, the benefits of eating healthy far outweigh the challenges. Not only can it help us maintain a healthy weight and reduce our risk of chronic diseases like heart disease, diabetes, and cancer, but it can also improve our mood, energy levels, and overall quality of life.

My Experience

As I sat down at my desk with a bag of chips and a soda for lunch again, I realised that I had been making unhealthy food choices all week. I had been so busy with work and other obligations that I hadn't taken the time to plan and prepare healthy meals. I decided then and there to make a change. I started by making a grocery list of nutritious, whole foods and meal planning for the week ahead. I also made a commitment to myself to cook at home more often instead of relying on takeout or fast food. It wasn't easy at first, but over time, I started to notice a difference in my energy levels and overall mood. I felt better physically and mentally, and I was able to maintain a healthy weight. Making healthy food choices became a priority for me, and I am now reaping the numerous benefits of a nutritious diet.

One of the key components of a healthy diet is variety. Eating a diverse range of fruits, vegetables, whole grains, and lean proteins can provide our bodies with the nutrients, vitamins, and minerals we need to function at our best. It's important to try to incorporate a rainbow of colours into our diets, as each colour group represents different nutrients and health benefits. For example, orange and yellow fruits and vegetables are rich in vitamin C and beta-carotene, which can support healthy skin and eyesight. Green leafy vegetables like spinach and kale are packed with antioxidants and can help support a healthy immune system. And blue and purple fruits and vegetables, like blueberries and eggplants, are high in flavonoids and can help support brain health and cognitive function.

In addition to eating a variety of fruits and vegetables, it's also important to include whole grains in our diets. Whole grains, like quinoa, brown rice, and oatmeal, are a great source of fibre, which can help keep us feeling full and satisfied. They can also help regulate our blood sugar levels, which can keep our energy levels steady and prevent unhealthy cravings.

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Speech Therapist

Gynaecologist.

Gynaecology can be defined as the study of the female body. The job outlook for gynaecology is excellent since there is evergreen demand for one because of their responsibility of dealing with not only women’s health but also fertility and pregnancy issues. Although most women prefer to have a women obstetrician gynaecologist as their doctor, men also explore a career as a gynaecologist and there are ample amounts of male doctors in the field who are gynaecologists and aid women during delivery and childbirth. 

An oncologist is a specialised doctor responsible for providing medical care to patients diagnosed with cancer. He or she uses several therapies to control the cancer and its effect on the human body such as chemotherapy, immunotherapy, radiation therapy and biopsy. An oncologist designs a treatment plan based on a pathology report after diagnosing the type of cancer and where it is spreading inside the body.

Audiologist

The audiologist career involves audiology professionals who are responsible to treat hearing loss and proactively preventing the relevant damage. Individuals who opt for a career as an audiologist use various testing strategies with the aim to determine if someone has a normal sensitivity to sounds or not. After the identification of hearing loss, a hearing doctor is required to determine which sections of the hearing are affected, to what extent they are affected, and where the wound causing the hearing loss is found. As soon as the hearing loss is identified, the patients are provided with recommendations for interventions and rehabilitation such as hearing aids, cochlear implants, and appropriate medical referrals. While audiology is a branch of science that studies and researches hearing, balance, and related disorders.

Cardiothoracic Surgeon

Cardiothoracic surgeons are an important part of the surgical team. They usually work in hospitals, and perform emergency as well as scheduled operations. Some of the cardiothoracic surgeons also work in teaching hospitals working as teachers and guides for medical students aspiring to become a cardiothoracic surgeon. A career as a cardiothoracic surgeon involves treating and managing various types of conditions within their speciality that includes their presence at different locations such as outpatient clinics, team meetings, and ward rounds. 

For an individual who opts for a career as an actor, the primary responsibility is to completely speak to the character he or she is playing and to persuade the crowd that the character is genuine by connecting with them and bringing them into the story. This applies to significant roles and littler parts, as all roles join to make an effective creation. Here in this article, we will discuss how to become an actor in India, actor exams, actor salary in India, and actor jobs. 

Individuals who opt for a career as acrobats create and direct original routines for themselves, in addition to developing interpretations of existing routines. The work of circus acrobats can be seen in a variety of performance settings, including circus, reality shows, sports events like the Olympics, movies and commercials. Individuals who opt for a career as acrobats must be prepared to face rejections and intermittent periods of work. The creativity of acrobats may extend to other aspects of the performance. For example, acrobats in the circus may work with gym trainers, celebrities or collaborate with other professionals to enhance such performance elements as costume and or maybe at the teaching end of the career.

Video Game Designer

Career as a video game designer is filled with excitement as well as responsibilities. A video game designer is someone who is involved in the process of creating a game from day one. He or she is responsible for fulfilling duties like designing the character of the game, the several levels involved, plot, art and similar other elements. Individuals who opt for a career as a video game designer may also write the codes for the game using different programming languages.

Depending on the video game designer job description and experience they may also have to lead a team and do the early testing of the game in order to suggest changes and find loopholes.

Talent Agent

The career as a Talent Agent is filled with responsibilities. A Talent Agent is someone who is involved in the pre-production process of the film. It is a very busy job for a Talent Agent but as and when an individual gains experience and progresses in the career he or she can have people assisting him or her in work. Depending on one’s responsibilities, number of clients and experience he or she may also have to lead a team and work with juniors under him or her in a talent agency. In order to know more about the job of a talent agent continue reading the article.

If you want to know more about talent agent meaning, how to become a Talent Agent, or Talent Agent job description then continue reading this article.

Radio Jockey

Radio Jockey is an exciting, promising career and a great challenge for music lovers. If you are really interested in a career as radio jockey, then it is very important for an RJ to have an automatic, fun, and friendly personality. If you want to get a job done in this field, a strong command of the language and a good voice are always good things. Apart from this, in order to be a good radio jockey, you will also listen to good radio jockeys so that you can understand their style and later make your own by practicing.

A career as radio jockey has a lot to offer to deserving candidates. If you want to know more about a career as radio jockey, and how to become a radio jockey then continue reading the article.

Videographer

Careers in videography are art that can be defined as a creative and interpretive process that culminates in the authorship of an original work of art rather than a simple recording of a simple event. It would be wrong to portrait it as a subcategory of photography, rather photography is one of the crafts used in videographer jobs in addition to technical skills like organization, management, interpretation, and image-manipulation techniques. Students pursue Visual Media , Film, Television, Digital Video Production to opt for a videographer career path. The visual impacts of a film are driven by the creative decisions taken in videography jobs. Individuals who opt for a career as a videographer are involved in the entire lifecycle of a film and production. 

Multimedia Specialist

A multimedia specialist is a media professional who creates, audio, videos, graphic image files, computer animations for multimedia applications. He or she is responsible for planning, producing, and maintaining websites and applications. 

An individual who is pursuing a career as a producer is responsible for managing the business aspects of production. They are involved in each aspect of production from its inception to deception. Famous movie producers review the script, recommend changes and visualise the story. 

They are responsible for overseeing the finance involved in the project and distributing the film for broadcasting on various platforms. A career as a producer is quite fulfilling as well as exhaustive in terms of playing different roles in order for a production to be successful. Famous movie producers are responsible for hiring creative and technical personnel on contract basis.

Copy Writer

In a career as a copywriter, one has to consult with the client and understand the brief well. A career as a copywriter has a lot to offer to deserving candidates. Several new mediums of advertising are opening therefore making it a lucrative career choice. Students can pursue various copywriter courses such as Journalism , Advertising , Marketing Management . Here, we have discussed how to become a freelance copywriter, copywriter career path, how to become a copywriter in India, and copywriting career outlook. 

Careers in journalism are filled with excitement as well as responsibilities. One cannot afford to miss out on the details. As it is the small details that provide insights into a story. Depending on those insights a journalist goes about writing a news article. A journalism career can be stressful at times but if you are someone who is passionate about it then it is the right choice for you. If you want to know more about the media field and journalist career then continue reading this article.

For publishing books, newspapers, magazines and digital material, editorial and commercial strategies are set by publishers. Individuals in publishing career paths make choices about the markets their businesses will reach and the type of content that their audience will be served. Individuals in book publisher careers collaborate with editorial staff, designers, authors, and freelance contributors who develop and manage the creation of content.

In a career as a vlogger, one generally works for himself or herself. However, once an individual has gained viewership there are several brands and companies that approach them for paid collaboration. It is one of those fields where an individual can earn well while following his or her passion. 

Ever since internet costs got reduced the viewership for these types of content has increased on a large scale. Therefore, a career as a vlogger has a lot to offer. If you want to know more about the Vlogger eligibility, roles and responsibilities then continue reading the article. 

Individuals in the editor career path is an unsung hero of the news industry who polishes the language of the news stories provided by stringers, reporters, copywriters and content writers and also news agencies. Individuals who opt for a career as an editor make it more persuasive, concise and clear for readers. In this article, we will discuss the details of the editor's career path such as how to become an editor in India, editor salary in India and editor skills and qualities.

Advertising Manager

Advertising managers consult with the financial department to plan a marketing strategy schedule and cost estimates. We often see advertisements that attract us a lot, not every advertisement is just to promote a business but some of them provide a social message as well. There was an advertisement for a washing machine brand that implies a story that even a man can do household activities. And of course, how could we even forget those jingles which we often sing while working?

Photographer

Photography is considered both a science and an art, an artistic means of expression in which the camera replaces the pen. In a career as a photographer, an individual is hired to capture the moments of public and private events, such as press conferences or weddings, or may also work inside a studio, where people go to get their picture clicked. Photography is divided into many streams each generating numerous career opportunities in photography. With the boom in advertising, media, and the fashion industry, photography has emerged as a lucrative and thrilling career option for many Indian youths.

Social Media Manager

A career as social media manager involves implementing the company’s or brand’s marketing plan across all social media channels. Social media managers help in building or improving a brand’s or a company’s website traffic, build brand awareness, create and implement marketing and brand strategy. Social media managers are key to important social communication as well.

Quality Controller

A quality controller plays a crucial role in an organisation. He or she is responsible for performing quality checks on manufactured products. He or she identifies the defects in a product and rejects the product. 

A quality controller records detailed information about products with defects and sends it to the supervisor or plant manager to take necessary actions to improve the production process.

Production Manager

A Team Leader is a professional responsible for guiding, monitoring and leading the entire group. He or she is responsible for motivating team members by providing a pleasant work environment to them and inspiring positive communication. A Team Leader contributes to the achievement of the organisation’s goals. He or she improves the confidence, product knowledge and communication skills of the team members and empowers them.

Procurement Manager

The procurement Manager is also known as  Purchasing Manager. The role of the Procurement Manager is to source products and services for a company. A Procurement Manager is involved in developing a purchasing strategy, including the company's budget and the supplies as well as the vendors who can provide goods and services to the company. His or her ultimate goal is to bring the right products or services at the right time with cost-effectiveness. 

Merchandiser

A career as a merchandiser requires one to promote specific products and services of one or different brands, to increase the in-house sales of the store. Merchandising job focuses on enticing the customers to enter the store and hence increasing their chances of buying a product. Although the buyer is the one who selects the lines, it all depends on the merchandiser on how much money a buyer will spend, how many lines will be purchased, and what will be the quantity of those lines. In a career as merchandiser, one is required to closely work with the display staff in order to decide in what way a product would be displayed so that sales can be maximised. In small brands or local retail stores, a merchandiser is responsible for both merchandising and buying. 

Azure Administrator

An Azure Administrator is a professional responsible for implementing, monitoring, and maintaining Azure Solutions. He or she manages cloud infrastructure service instances and various cloud servers as well as sets up public and private cloud systems. 

AWS Solution Architect

An AWS Solution Architect is someone who specializes in developing and implementing cloud computing systems. He or she has a good understanding of the various aspects of cloud computing and can confidently deploy and manage their systems. He or she troubleshoots the issues and evaluates the risk from the third party. 

Computer Programmer

Careers in computer programming primarily refer to the systematic act of writing code and moreover include wider computer science areas. The word 'programmer' or 'coder' has entered into practice with the growing number of newly self-taught tech enthusiasts. Computer programming careers involve the use of designs created by software developers and engineers and transforming them into commands that can be implemented by computers. These commands result in regular usage of social media sites, word-processing applications and browsers.

ITSM Manager

Information security manager.

Individuals in the information security manager career path involves in overseeing and controlling all aspects of computer security. The IT security manager job description includes planning and carrying out security measures to protect the business data and information from corruption, theft, unauthorised access, and deliberate attack 

Big Data Analytics Engineer

Big Data Analytics Engineer Job Description: A Big Data Analytics Engineer is responsible for collecting data from various sources. He or she has to sort the organised and chaotic data to find out patterns. The role of Big Data Engineer involves converting messy information into useful data that is clean, accurate and actionable. 

Applications for Admissions are open.

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Guest Essay

The Particular Anguish of Being Palestinian in Israel

healthy food essay in arabic

By Raghad Jaraisy and Ofer Dagan

Ms. Jaraisy and Mr. Dagan are co-chief executives of Sikkuy-Aufoq, a nonprofit run by Palestinian and Jewish citizens of Israel working toward an equal and shared society.

As the rest of the world watches the Gaza war with horror, one community is following it with a particular kind of anguish: the Palestinian citizens of Israel.

They are connected by family ties, language, culture and history to their fellow Palestinians in Gaza — while living, working and studying side-by-side with Jewish Israelis in the very country that caused their people’s misfortune.

Palestinian citizens of Israel are no strangers to seeing their country of citizenship bring force to bear on Palestinians in Gaza and the West Bank, and their own history is rife with systematic discrimination and little recognition of their collective identity. Israel’s war in response to the devastating attack by Hamas on Oct. 7 has led the Israeli government to ratchet up those social, economic and legal pressures, putting an already vulnerable people in an especially thorny place and threatening the fragile links between Jewish and Palestinian citizens.

That is a terrible mistake.

Most of Israel’s two million Palestinian citizens, who make up about 20 percent of the national population, hold on to their Palestinian identity, language and culture. At the same time they speak Hebrew, participate in Israeli politics to varying degrees and are generally acquainted with Jewish and Israeli culture. They hold a unique position, as perhaps the only group that continues to form friendship, partnership and solidarity ties — albeit often flawed and partial — with both the Palestinians across the border and the Jewish citizens of Israel.

That delicate position provides a rare commodity in the region: the ability to see a broader and more nuanced picture and serve as a bridge to a long-lasting solution to the war and the larger conflict. The links between the two groups could be a model for a different future in the area, and a stronger Palestinian voice in Israel could increase the demand for a just and humane resolution to the war, helping both peoples. The Palestinian citizens of Israel are worth listening to.

Many Palestinians in Israel were filled with revulsion on Oct. 7 as Hamas attacked the Israeli towns near the border and murdered and brutalized their inhabitants. They also suffered their own casualties: Seven of the 240 people kidnapped and taken to Gaza were Arab-Palestinian citizens of Israel, and more than a dozen Palestinian citizens were killed in the Hamas attack or by rockets fired from Gaza since that day.

But unlike a majority of Israel’s citizens, who have for the past four months been glued to an Israeli media that barely covers what is happening in Gaza, Palestinian citizens have learned, with dread and panic, from Arab news sources, friends and social media the enormous toll of death and destruction suffered by their people.

Despite the violent history of the Israeli-Palestinian conflict, they’ve been aghast at the deep humanitarian crisis, the starvation of Gazans and the forced displacement of over a million people that evoked the Nakba, or catastrophe — the mass flight and expulsion of Palestinians when Israel became a state.

The trauma has been compounded by their inability to do or even say much about it. The government has cracked down harshly on criticism of its actions, and even empathy with the Palestinian people in Gaza. Palestinian citizens of Israel have borne the brunt of the crackdown.

A Palestinian doctor was suspended from his position, Palestinian students at colleges and universities have been punished , and other people have been arrested for social media posts that were often simply misunderstood by those who don’t speak Arabic.

Well before the war, Palestinian citizens of Israel had to deal with discrimination — lesser government services for education, welfare, housing and culture, along with a campaign against their collective identity. Now the silencing of dissent has had a significant impact not only on the psyches of Palestinian citizens, who worry that even liking a social media post will put them in a cell, but also on their economic well-being.

Since Oct. 7, their unemployment rate has tripled to 15.6 percent largely because of firings for political reasons, boycotts and downturns in sectors with a large proportion of Palestinian Israeli workers. The increase for Jewish Israelis was milder — slightly more than doubling to just over 8.6 percent.

The government is also attempting to cut the very budgets dedicated to the development of Palestinian citizens. The war is estimated to have cost Israel nearly $60 billion in the first three months — an expense so extreme that the Moody’s rating agency recently downgraded Israel’s credit rating .

In an effort to minimize further economic damage, Israel has increased its deficit and is pushing major budget cuts through parliament. These include cuts across the board, but the board isn’t flat. Reductions to funding directed to Palestinian citizens are slated to be three times higher than the rest — 15 percent compared with 5 percent. Through these budget cuts the Palestinians in Israel are effectively paying a disproportionate cost of the war against fellow Palestinians.

This hurts the entire Israeli economy. International institutions such as the O.E.C.D. , as well as the Bank of Israel, have warned that without serious investment in the economic development of the large Palestinian community in Israel, the economy could suffer. The plans now threatened to be cut actually work. Over the past few years the employment rate of Palestinian women increased to approximately 45 percent in the second half of 2023 from 33 percent in 2014.

The hostile environment has also worsened the relationship between Jewish and Palestinian citizens, raising fears of a return to the violence in mixed Arab-Jewish cities in Israel of nearly three years ago . Israel’s right-wing government has also begun making it easier for Jewish citizens to acquire weapons .

Rather than isolating and weakening the Palestinian citizens of Israel, marking them as the “enemy within” through repressive tactics, the Israeli government must remove discriminatory policies against them and stop fighting recognition of their Palestinian identity.

Doing so would create a model of what equal partnership between Palestinian and Jewish Israelis could look like, one that would signify a significant step toward reconciliation and an end to the cycle of violence.

Raghad Jaraisy and Ofer Dagan are co-chief executives of Sikkuy-Aufoq, a nonprofit run by Palestinian and Jewish citizens of Israel working to create a more equal and shared society.

The Times is committed to publishing a diversity of letters to the editor. We’d like to hear what you think about this or any of our articles. Here are some tips . And here’s our email: [email protected] .

Follow the New York Times Opinion section on Facebook , Instagram , TikTok , X and Threads .

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  • Essay on Muslim

Arabic Foods- Every Foodies Delight Essay Examples

Type of paper: Essay

Topic: Muslim , Food , Wellness , World , Oil , Middle East , Rice , Bread

Published: 03/28/2020

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Arabic foods encompass foods from the entire Arab world right from the Middle East to Morocco and the Arabian Gulf. It is a combination of the cuisines existing in the Mediterranean, India and the Middle East. To a great extent this cuisine is also influenced by southern European foods owing to the geographical proximity of the region. To put it succinctly, Arabian food is wholesome in that includes a bit of every food group. It is also very fragrant given the bevy of rich spices used and delectable for the choice of ingredients incorporated. Arabic food is essentially every foodie’s delight. /> Although Arabic food comprises of regional variations, there are certain features of this cuisine that are common between the regions. Some of the common ingredients used in Arabic cookery include breads, dairy, meat, fruits, grains, pulses, olive oil, vegetables and several spices. Bread, pita or flat, is an integral part of Arabic food. They are incorporated either on the side or included in some dishes like ‘fatteh’. Among the dairy products, the Arabs are fond of yoghurt made from cow’s or goat’s milk. This is consumed either as a thick condiment or in diluted form as a drink. Meat, mainly lamb or chicken is central to the Arabic cuisine. Sometimes fish, other poultry, beef, camel and goat meat are also used; but pork is prohibited for religious reasons. While fruits such as figs, olives, pomegranates and dates are eaten as a snack between meals, vegetables such as cucumbers, eggplant, okra, spinach and zucchini are included in the diet as raw salads, in the cooked form or as pickles. Off of the grains, while rice is a staple, wheat is essential for making breads. Arabic food also uses lots of pulses such as fava beans, peanuts and chickpeas which are either eaten whole in salads or in a mashed form as in ‘falafel’ or ‘hummus’. A variety of spices are included in Arabic food preparations that contribute immensely to the fragrance and vibrant colors of the food items. Some typical spices and herbs used are saffron, garlic, turmeric, cinnamon, sesame and sumac. A spice mixture called as ‘baharat’ is an indispensable part of this cuisine. A typical Arabic meal commences with delicious starters or ‘mezze’. Usually, the appetizers consist of tasty pastries, a selection of colorful salads, mouth-watering dips like hummus, meat that is fried or made into meatballs and rissoles made of cracked wheat. Following the starters is the main course that cannot do without meat. Alongside there will be a curry made of vegetables with the right mix of aromatic spices and the staples, rice and/or bread. Sometimes vegetable or meat stew that is served with soft flattened breads also constitutes the main course. Salads are simple, with no heavy dressings and often are drizzled with olive oil, lemon juice and a mix of herbs such as parsley and mint. The sweetest part of every Arabic meal is the dessert, the recipes of which are almost always rich in nuts, dairy, dry fruits and sugar. As far as the beverages during meals are concerned, tea is ubiquitous, although coffee is also popular. ‘Shineena’ or ‘laban’ i.e. lightly salted yoghurt is also consumed as are fruit-based juices. Among the bevy of Arabic food items, the ones that the world has heard of and enjoyed thoroughly include ‘pilaf’- a scented and spicy rice, vegetable and/or meat dish, ‘biryani’- another similar rice dish, ‘kebab’- an attractive red and tender meat item, ‘musakhan’ that comprises of soft bread topped with spices and finely chopped onions, ‘shawarama’- a wheat wrap stuffed with a mixture of tomatoes, pickles, fries and garlic sauce, ‘halwa’- a pleasant jelly-like sweet preparation and ‘baklava’- another appealing sweet dish. When it comes to hosting, the Arabs are a generous lot who love to prepare and share food with one and all. While some of the Arab food dishes are simple to make, a few others require plenty of time for preparation - an aspect of the cuisine that reflects the great care Arabs take in treating their guests. Well-balanced, colorful, flavorful and delightful that the Arabic foods are, they promise to set mouths watering from afar! Tafathalo! It is time to satiate the cravings of the taste buds with some luscious Arabic foods.

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Healthy Food Essay

500+ words essay on healthy food.

Before starting your daily activity, you must have food. Food is essential for our body besides water. Eating healthy food gives you the required nutrients you need to maintain a healthy lifestyle. Your daily food should have carbohydrates, proteins, water, vitamins, fat and minerals. To keep ourselves fit, we need healthy food.

When we talk about our health, healthy food plays a crucial role. It helps preserve our health, and some nutrients renew the health of various organs. Besides, healthy food is always delicious and mouthwatering. Kids, nowadays, should eat healthy food more than ever. We must encourage kids to eat healthy food so that our future generations become healthy and fit.

We should speak more often about the harmful effects of unhealthy food and the positive impact of healthy food. In this way, we can teach our kids about eating healthy foods from an early age.

To keep our internal organs healthy, we should make a habit of eating healthy food. Unhealthy food welcomes life-threatening diseases like heart attack, high or low blood pressure, increased or decreased glucose level, etc. In today’s scenario, with so many changes around the world in terms of climate, pollution, etc., eating healthy food should be on our priority list.

Advantages of Eating Healthy Food

  • We get a solid and fit body by eating healthy and nutritious food.
  • Healthy food also gives the body physical strength; that way, one can go about their duties comfortably.
  • Eating healthy food gives good health, saving you from wasting time, money and resources seeking medical assistance and solutions.
  • By eating nutritious food, we can protect our bodies from getting serious diseases like diabetes, hypertension, elevated cholesterol, and so forth.
  • It also helps maintain our weight, and unhealthy food leads to obesity.
  • Likewise, healthy sustenance gives us a fit and fine body and smooth skin.
  • We never feel lazy in the wake of eating light and solid nourishment; instead, we feel dynamic and energetic.
  • Eating healthy food helps build the body and its immunity levels, enhancing the living standards one gets to enjoy.
  • It is one of the ways individuals enjoy life as they get to spend good time with friends and family.
  • Healthy food is, therefore, a principal requirement for the body.

Junk Food vs Healthy Food

In today’s scenario, consumption of junk food is increasing rapidly, due to which the fast-food market is also growing fast. Junk foods are easier to prepare and delicious. It became more accessible after the arrival of the food delivery apps. People can now sit at their homes and order junk food as per their choice.

But, unknowingly, we are compromising our health by having junk food. After eating it, you will feel more satisfied. Junk food leads to poor concentration and creates digestive problems as it contains less fibre, which causes indigestion.

Junk food also results in varying blood sugar levels because it contains less protein and carbohydrates. Consumption of junk food also increases levels of triglyceride and cholesterol.

When we talk about healthy food, it contains a plethora of nutrients. It keeps our bodies physically and mentally fit. It enhances our immune system and develops our brain functionality. If we are worried about our health, we should not consume processed food.

We know that junk food seems to be more appealing and tempting, but it comes at a very high price. Therefore, we should eat healthy food to live a longer and healthier life.

Conclusion of Healthy Food Essay

We can end the essay by stating that eating healthy food is our primary need. Eating healthy food is a simple way to increase the ease of the body and the happiness of the mind. Eating junk food will make our bodies weaker and have low immunity. So, it is essential to consume healthy food to maintain good health.

Students of the CBSE Board can get essays on different topics from BYJU’S website. They can visit our CBSE Essay page and learn more about essays.

Frequently Asked Questions on Healthy Food Essay

What are the negative impacts of junk food.

1. High sodium content 2. Excessive carb intake and cholesterol intake 3. Obesity and cardiac diseases

What are some of the healthy food items?

1. Fruits and vegetables 2. Foods with high fibre content  3.  Foods containing saturated fats 4. Foods with less salt and sugar

How to regulate our body with food intake?

1. Eat at regular intervals 2. Do not overeat or have junk food 3. Drink water and be hydrated

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  1. طبق الأكل الصحي (Arabic)

    طبق الأكل الصحي (Arabic) يعد "طبق الأكل الصحي" الذي طوره خبراء التغذية في كلية هارفارد للصحة العامة ومحررين في "Harvard Health Publications"، وهي دار نشر في كلية الطب بجامعة هارفارد، بمثابة دليلاً لإعداد ...

  2. 7 Healthy Arabic Foods That Come from The Middle East

    In this blog, we've put together a list of healthy Arabic food recipes to help you eat clean without having to miss out on good food. 1. Hummus: Hummus is a versatile food, found and consumed all across the Gulf region. This bean-based dip is ideal for snacking. You can have it as a dressing for your favorite bowl of salad or use it as a dip ...

  3. Story of Arab Food

    The old civilizations of the Middle East, Arabs, Persians, and Byzantines all had a part in the creation of the Ottoman kitchen. Part of the Ottoman Empire's realm included the Greater Syria region the heart of contemporary Arab cooking. Beverages - Julep - Jullaab 3. This region consists of Syria, Lebanon, Jordan, and Palestine.

  4. Arabic Vocabulary for the Top 10 Healthy Foods

    Learn all about the top 10 healthy foods in Arabic. Get this FREE ArabicPod101 lesson as well as more audio lessons inside. Learn all about the top 10 healthy foods in Arabic. Get this FREE ArabicPod101 lesson as well as more audio lessons inside. Hallo, Pooh, you're just in time for a little smackerel of something.

  5. How to make healthy Arabic food

    A popular Arabic dish is a side plate of pickled vegetables including gherkins & turnips (you may have seen these served as a complementary starter at many Arab restaurants). Pickling involves a lot of salt, and salt retains moisture. At home, a trick to reduce the saltiness is to soak the pickled vegetables in water for 30 minutes before serving.

  6. Learn Arabic Food Vocabulary

    Welcome to "Learn with Safaa"! In this Arabic lesson, we'll explore a variety of words related to food, focusing on healthy choices. Enhance your Arabic voca...

  7. Learn Arabic Sentences

    208 Share 8.1K views 6 months ago Level 2 Arabic Ready to take your Arabic skills to the next level? Join us on @LearnWithSafaa we explore essential sentences related to food, exercise, and...

  8. Arabic

    'Healthy Eating in Australia' is a series of multi-lingual videos that aims to stimulate awareness and discussion around making healthy food choices in Australia. The videos cover a range of healthy eating topics including: five food groups, accessing healthy food, food safety. Available in: Arabic, Karen, Dari, Tibetan and English.

  9. Food-based dietary guidelines of Arabic-speaking countries: a

    The current review examined five established dietary guidelines within the Arabic-speaking region, namely the Arab Food Dome (Arab Gulf states), the Healthy Food Palm (Saudi Arabia), the Lebanese Dietary Guidelines, the Omani Guide to Healthy Eating and the Qatar Dietary Guidelines, and compared findings with the regional Eastern Mediterranean g...

  10. How To Enjoy Arab Cuisine and Eat Healthy Food in Arab Countries

    Falafel. Ah, the famous Arab falafel! It's high in protein, carbs and fiber and full of good things your body needs like calcium, iron and vitamin B. Often served with pita bread and salad, these deep-fried chickpea balls make healthy snacks. Yes, we said deep-fried, but that doesn't mean it's not healthy - just opt for frying them in ...

  11. Healthy Eating and Living PowerPoint Arabic (teacher made)

    Twinkl EAL Dual-Language Resources Arabic Topics Food/Healthy Eating. Help. This fabulous PowerPoint presentation is great for supporting your teaching on healthy eating and healthy living, and for raising awareness in your children about the importance of keeping healthy. It features the key ways to maintain health, prompt questions for ...

  12. Healthy And Unhealthy food in Arabic

    Salad- سلطة ( sulat) Unhealthy food- طعام غير صحي ( taeam ghayr sahiin) . Doughnut- دونات ( dunat) Burger- برجر ( birajr) French fries- البطاطس المقلية ( albtats almaqaliya) Gas Drinks- مشروب غازي ( mashrub ghaziun) . Pizza- بيتزا ( bytza)

  13. Healthy Food Assignment

    This unit is called "Healthy Food". Students will watch authentic videos about healthy food, food groups, Arabic healthy food recipes, and middle eastern tradition food in the target language. They will watch short videos and listen to songs that show Arab people talk and sing about food groups, healthy food, recipes, and tradition food.

  14. 7 Healthy Middle Eastern Foods You Must Try

    5. Labneh. A mezze staple made from cow's milk, labneh may be the most healthy lebanese food of all. If you are looking for a refreshing, light, delicious and versatile Middle Eastern food then you will most likely fall in love with this soft cheese. Actually, labneh is a type of yogurt cheese.

  15. the healthy food in Arabic

    This screencast has been created with Explain Everything™ Interactive Whiteboard for Android

  16. Essays About Eating Healthy Foods: 7 Essay Examples

    In her essay, she mentioned five benefits of eating healthy foods - weight loss, heart health, strong bones and teeth, better mood and energy levels, and improved memory and brain health - and explained them in detail. You might also be interested in our round-up of the best medical authors of all time. 4.

  17. Healthy Food Essay for Students and Children

    500+ Words Essay on Healthy Food Healthy food refers to food that contains the right amount of nutrients to keep our body fit. We need healthy food to keep ourselves fit. Furthermore, healthy food is also very delicious as opposed to popular thinking. Nowadays, kids need to eat healthy food more than ever.

  18. Healthy Food Essay

    100 Words Essay On Healthy Food. Healthy food is essential to maintaining a healthy and balanced lifestyle. First and foremost, healthy food is food that is nutritious and good for the body. This means that it provides the body with the vitamins, minerals, and other nutrients it needs to function properly. Healthy food can come in many forms ...

  19. Opinion

    Ms. Jaraisy and Mr. Dagan are co-chief executives of Sikkuy-Aufoq, a nonprofit run by Palestinian and Jewish citizens of Israel working toward an equal and shared society. As the rest of the world ...

  20. DEI proponents see echoes of America's fraught racial history in

    As efforts to promote DEI in academia increasingly come under fire, defenders tell CNN they are trying to uphold American ideals while critics accuse them of advantaging some groups - like ...

  21. Arabic Foods- Every Foodies Delight Essay Examples

    Arabic food is essentially every foodie's delight. /> Although Arabic food comprises of regional variations, there are certain features of this cuisine that are common between the regions. Some of the common ingredients used in Arabic cookery include breads, dairy, meat, fruits, grains, pulses, olive oil, vegetables and several spices.

  22. Healthy Food Essay In Arabic

    Healthy Food Essay In Arabic, Gilbert And Gubar The Madwoman In The Attic Essay, Dissertation Topics In Corporate Law, Creative Title For An Essay About Yourself, Sample Essay On My Family, Persuasive Essay On Founding Fathers, Cross Flow Heat Exchanger Research Paper 764

  23. Healthy Food Essay For Students In English

    500+ Words Essay on Healthy Food. Before starting your daily activity, you must have food. Food is essential for our body besides water. Eating healthy food gives you the required nutrients you need to maintain a healthy lifestyle. Your daily food should have carbohydrates, proteins, water, vitamins, fat and minerals.

  24. Healthy Food Essay In Arabic

    Healthy Food Essay In Arabic ID 28506 784 Finished Papers 630 Finished Papers Yes, all of our papers are completely free from any type of errors and plagiarism. REVIEWS HIRE 19 Customer reviews 63 Customer reviews Perfect Essay #5 in Global Rating Recent Review About this Writer Undergraduate

  25. Healthy Food Essay In Arabic

    Healthy Food Essay In Arabic, Literature Review Samples On Change Management, Essays On Airport Security After 9/11, Grade 4 Homework Worksheets, Curriculum Vitae Proofreading Service Online, Esl Book Review Editing Website Uk, Joseph Conrad Last Essays User ID: 109231