4 Healthy 5 Perfect Guide to a Balanced Diet
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| Illustration of the 4 Healthy 5 Perfect Guide to a Balanced Diet |
4 Healthy 5 Perfect Guide to a Balanced Diet. 4 Healthy 5 Perfect is a slogan promoted by the Indonesia's government as one of the efforts to promote healthy eating in the community. The healthy 4 include basic foods, side dishes, vegetables and fruits, and the ideal 5 include milk, which is complementary nutrition.
Since it was first popularized in 1955 by the father of Indonesia's nutrition, namely Professor Purwo Soedarmo, the slogan 4 healthy 5 perfect has become a lifestyle for most Indonesia people to get a healthy body and avoid various diseases.
The slogan 4 healthy 5 perfect emphasizes the consumption of nutritious foods such as carbohydrates, proteins, fats, vitamins and minerals.
Different types of products that include 4 Healthy 5 Perfect
As previously explained, the 4 healthy 5 ideal foods consist of staple foods, side dishes, vegetables, fruits, and milk as gourmet products. The following is an explanation:
1. Staple foods
One type of food that is included in the 4 healthy 5 ideal foods is staple foods. It is a carbohydrate food that is eaten daily as a source of energy and a staple food.
The types of staple foods in each region can vary according to the culture, habits and climatic conditions of the area, ranging from rice, corn, sago, sweet potatoes, cassava, to taro.
However, try to diversify your staple foods, namely by consuming two or more types of carbohydrate foods per day to meet your daily intake. Staple foods must be consumed as many as 3-4 servings per day.
2. Onion Bang
In addition to staple foods, side dishes are also included in Type 4 Healthy Food 5 Ideals. The side dishes in question are food groups with protein sources, which consists of animal proteins and vegetable proteins. It is a nutrient that the body needs to function properly and plays an important role in the process of formation and repair of damaged cells in the body.
Some high-protein foods are beef, chicken, fish, eggs, tofu, tempeh, and legumes such as peanuts and beans. Consume 2-4 servings of side dishes per day.
3. Vegetables
Vegetables of various colors are also included in the 4 healthy 5 ideal foods. This is because vegetables are calorie-free and rich in fiber, they also contain many vitamins and minerals that are beneficial to the body, such as vitamin A, vitamin C, iron, potassium, and folic acid.
In addition, vegetables are also rich in Antioxidants, which are a type of natural compound in plants that are able to protect body cells from damage caused by Free Radicals.
To implement the 4 healthy 5 ideal diet, it is recommended to consume 250 grams of vegetables or the equivalent of 3-4 servings per day.
4. Fruits
Similar to vegetables, fruits are also a good source of fiber, vitamins, minerals, and antioxidants for the health of the body. Therefore, this product is also one of the ideal 4 5 healthy foods.
Fruits should be consumed in doses of up to 150 grams or the equivalent of 2-3 servings per day. In addition to eating fruit directly, you can also process fruit into delicious food or drinks such as juices, smoothies or salads. Thus, you will not get bored of consuming it.
5. Milk
4 5 The last ideal healthy food is milk, be it cow's milk or soy milk. This is because milk contains calcium, potassium, phosphorus, vitamin D, and various other nutrients that are good for the health of bones, heart, cells, and tissues in the body.
Milk should be consumed 2-3 times a day. In addition to milk, you can also consume dairy products such as cheese and yogurt to complete the nutritional intake of the 4 healthy foods that have been described earlier.
Tips for Supporting the 4 Healthy 5 Perfect Program
To support the success of the government's 4 Healthy 5 Perfect program, you also need to do the following:
- Reduce your intake of foods high in salt, sugar, and saturated fat.
- Don't miss breakfast, because breakfast will give you the energy to do things in the morning.
- Drink at least 2 liters of water or about 8 glasses a day to meet your body's fluid needs.
- Wash your hands with soap and running water before and after eating and cooking to prevent germs from entering your body.
After knowing information related to the 4 healthy goals 5, let's start eating foods that are included in the 4 healthy goals 5 to keep the body healthy.
Please note, currently 4 healthy 5 perfect is known as the Balanced Diet Guidelines. This is because the Indonesia government not only emphasizes nutritious food to consume, but also encourages a clean and healthy lifestyle and exercises regularly to avoid various diseases.
However, if you are still having trouble or don't know which type of 4 ideal healthy foods are suitable for your condition, do not hesitate to consult your doctor. This consultation can be done easily and without having to leave the house through application your favorites.
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