It is undeniable that globalization has an influence on the lifestyle of the Indonesian people, especially on diet. And now, many people who consume food without consideration and prefer fun and pleasure.
Then how can we adopt a healthy diet? To be sure we should avoid foods high in fat, high in sugar and salt, but low in vitamins and nutrients such as fast food and offal. Too much eating these foods will make us at risk for degenerative diseases such as heart disease, hypertension, diabetes, and kidney failure.
We can get balanced nutrition when consuming food in a balanced level, namely between side dishes as a source of energy, vegetables and fruit, and the appropriate meal time. In 1950, that understanding was applied in the slogan ‘4 healthy 5 perfect’.
Then, how do you apply balanced nutrition? The following are steps that you should apply to yourself and family members.
1. Eat a variety of foods every day
With a variety of food foods, malnutrition from a food can be supplemented with nutrients from other foods
2. Eat food to meet energy needs
Energy needs can be met by eating foods rich in carbohydrates, protein, and fat.
3. Limit consumption of fat
Although it is useful as an energy source and adds to the delicacy of cuisine, excessive fat consumption can cause blockage of blood vessels.
4. Use iodized salt
Iodine is a micronutrient that the body needs to support physical growth and brain development through thyroid function.
5. Iron consumption
Iron is useful in the formation of red blood cells. Iron can be obtained from the liver, egg yolks, meat, beans, and green vegetables.
6. Give breast milk
Breast milk is the best food for babies. Breast milk should be given until a 2-year-old baby is adjusted in number.
7. Get used to breakfast
Breakfast is very useful to see physical endurance and increase work productivity. Especially for children, breakfast is important to increase their concentration while studying.
8. Drink enough water
Water is needed by the body, among others, to regulate the balance of fluids and mineral salts in the body so as to facilitate digestion. Drink 6-8 glasses of water every day.
9. Regular exercise
Regular physical activity can improve fitness, maintain body weight, improve heart, lung and muscle function. And, prevent premature aging.