Here is how to practice a healthy diet by choosing the types of healthy and nutritious foods recommended by the World Health Organization (World Health Organization):
1. Consume a variety of staple foods, including fruits and vegetables
Try every day to consume staple foods such as rice, corn, and wheat. In addition, you can add nuts, lots of fresh fruit and vegetables, with some foods from animal sources (eg meat, fish, eggs, and milk). If you can, choose whole grain foods such as unprocessed corn, wheat, or brown rice. This meal has a lot of fiber so it can help you feel full longer. Choose raw vegetables, fresh fruit, or nuts as your snacks.
2. Limit Consuming Salt and Foods That Have Salt
The recommended salt consumption is an optimal 5 grams (equivalent to one teaspoon) in one day. When cooking and preparing meals, try to use less salt and reduce the use of sauces and seasonings that have salt (such as soy sauce, broth, or fish sauce). If you want to eat canned food or dry food, choose a type of food that does not have added salt and sugar. Use herbs and various spices to enhance the taste. Don’t forget to always check the label on food, choose products with lower sodium content.
3. Limit Consuming Fats and Oils
Replace fat sources such as butter with healthier fats such as olive, soybean, or corn oil when cooking. Choose white meat such as fish or poultry which usually has a lower fat content than red meat. Examples of healthy foods are foods that are processed by steaming or boiling food while cooking. Avoid foods that are grilled and fried in oil.
4. Limit Consuming Sugar
Limit consumption of sugary foods and drinks such as soft drinks, liquid and powder concentrates, flavored drinks, bottled tea and coffee, and flavored milk drinks. Choose fresh fruits instead of sweet snacks such as cakes, biscuits, and chocolate.
5. Consume more water
Water is a significant factor in practicing a healthy diet. In fact, nearly 60% of the human body is made up of water. Water is needed by the body to remove nutrients and compounds in the blood, helps to control body temperature, and functions to get rid of substances that are not used by the body. Ions stay surrounded with good molecules in the body very important for health. Drink water that is comfortable to eat. Consume 8 to 10 glasses of water in one day. Stay away from consuming sugary drinks to prevent the consumption of sugar and excess calories.
During this pandemic, some vitamins are said to be useful to help increase the body’s immunity. Vitamins and minerals that are said to increase immune energy are vitamin C, vitamin D, vitamin A, zinc, and iron. Vitamin C can be obtained from oranges. Vitamin D can be built by the body with the encouragement of sunlight. However, vitamin D can also be found in foods. Vitamin A (retinol) can be obtained from cheese, eggs, fish oil, milk, carrots, spinach, mango, and papaya. Sources of iron from food such as liver (liver), red meat, and beans.
10 Guidelines for Balanced Nutrition
The concept of healthy and nutritious food used refers to “4 healthy 5 perfect meals”.
What are the contents of the “10 Balanced Nutrition Guide”?
1. Consume a variety of staple foods
2. Don’t eat too much sweet, salty, and fatty foods
3. Carry out regular physical activity
4. Consuming foods that have high protein
5. Use soap and running water to wash your hands
6. Try to always have breakfast
7. Consume water in sufficient quantities
8. Increase consumption of vegetables and fruit
9. Read the packaging label before consuming the meal
10. Enjoy a variety of foods
Healthy and nutritious food can be obtained from various types of food. Eat healthy and nutritious foods to help maintain your immune system.