Nutrition Tips for Healthy Eating
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| Illustrattion of the Nutrition Tips for Healthy Eating |
Nutrition Tips for Healthy Eating. Diets are often used as a way to achieve an ideal weight. However, eating healthy does not mean skipping meals. To learn how to live a healthy lifestyle, see the explanation in the following article.
The key to healthy eating is balancing the number of calories consumed and calories expended. In addition, a healthy diet must also be met by meeting the body's nutritional needs such as protein, carbohydrates, fats, and various vitamins and minerals.
Not only to meet the body's energy and nutritional needs, a healthy diet is also good for maintaining an ideal weight and reducing the risk of certain diseases such as heart disease, stroke and type 2 diabetes.
To stick to a healthy diet, it is important that you know the recommendations for daily calorie needs and what foods to consume.
Recommended daily calorie intake
Your weight will increase when your calorie intake exceeds your body's calorie intake, especially if you also exercise infrequently. This is because extra calories that are not used by the body will be stored as fat.
Therefore, to maintain your weight and body health, the daily calorie count you consume must be balanced.
Everyone's calorie needs can vary depending on age and gender. The following are recommendations for daily calorie intake by age according to the Ministry of Health of the Republic of Indonesia:
- Children ages 1 to 6: 1,350–1,400 calories
- Children 7 to 9 years old: 1,650 calories
- Adolescents: 2,000–2,650 calories
- Adults: 2,150–2,650 calories
- Pregnant and lactating women: 2,400–2,650 calories
Healthy food choices
The choice of food and drinks that you consume should be adjusted to the body's daily calorie needs. You can get enough of these calories from various foods, such as eggs, fish, meat, fruits, and vegetables.
When you consume packaged foods and drinks, you can adjust the number of calories that enter your body by looking at the number of calories that are usually listed on the packaging label.
Overall, there are several food options that you can consume while eating healthy, including:
- Vegetables such as spinach, broccoli, mushrooms, sweet potatoes, mustard greens, and carrots
- Fruits such as mangoes, bananas, avocados, and apples
- Whole grains or grains, such as whole grains, oatmeal, and brown rice
- Low-fat milk and its derivatives, including yoghurt and cheese
- Protein sources, including seafood, poultry, eggs, meat, and legumes
- Healthy oils, such as vegetable oil, soybean oil, and rapeseed oil
Foods to avoid in a healthy diet
With a healthy diet, you need to limit the consumption of foods that contain a lot of salt, saturated fat or cholesterol, as well as added sugar.
The recommendations for the consumption of salt, sugar and fat by the Government of the Republic of Indonesia are as follows:
- Sugar: 4 tablespoons or 50 grams per day
- Salt: 1 teaspoon or 5 grams per day
- Fat: 5 tablespoons or 67 grams per day
Nutrition tips for healthy eating
A successful diet and healthy eating starts with gradual and consistent changes in eating habits. If this cannot be done continuously, then it is not uncommon for people who want to lose weight to get stuck on a yo-yo diet. Here are some tips you can apply to start eating healthy:
Avoid skipping meals
Delaying or skipping meals, especially breakfast, can lead to a lack of energy in the body. Skipping breakfast can also cause the body to be deficient in certain nutrients, such as protein, calcium, magnesium, zinc, vitamin A, vitamin C, and folate.
Eat before you get hungry
It is recommended to eat before hunger appears. This way, your food portions will be more controlled, and you will be full quickly. Always try to avoid eating or snacking when you are already feeling very hungry or also when you are feeling anxious or you are feeling stressed.
If you eat in this situation, the urge to overeat will be higher, so it will be difficult for you to control the portion size and type of food consumed. As a result, your weight will be difficult to control.
Limit snacking habits
Reduce the habit of eating snacks to satisfy hunger or fill your free time, especially unhealthy snacks such as chips, fried foods, or ice cream.
Despite its taste, this type of snack is high in saturated fat, sugar, and salt, but low in nutrients. Instead, you can replace snacking with healthier options like fruit, almonds, hard-boiled eggs, or yogurt that is high in protein but low in fat. You can also choose fruit juice, such as dragon fruit juice, as a snack as well as a healthy diet drink.
In principle, the healthy diet described above is good for maintaining health. However, if you suffer from certain medical conditions, such as hypertension or diabetes, it is best to consult with your doctor to determine a healthy and appropriate diet according to your condition and needs.
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