Balanced nutritional intake is one important factor that plays a role in supporting one's health. Just fulfilling hunger is not enough. When consuming food, balanced nutrition must be considered. Now, there is an easier way to do it.
To get balanced nutrition, consumption is needed from a variety of different food groups. These foods should ideally consist of various types of nutrients, including protein, carbohydrates, fats, fiber, minerals, and vitamins.
How to Apply
Generally, a balanced nutritional diet is described as a pyramid. However, now the dinner plate guide can be used to meet balanced nutrition. The following explanation:
- ½ of a dinner plate, consisting of vegetables and fruits of various types and colors.
- ¼ from the dinner plate, filled with protein. You can choose fish, chicken or beans. Limit consumption of red meat or processed meat, such as sausages.
- ¼ from a dinner plate filled with carbohydrates from whole grains, brown rice, whole grains, or pasta. The sugar content of white bread or rice is relatively high. Therefore, be careful if you have problems with blood sugar.
- Complete with a few healthy oils, such as olive oil, soybean oil, corn oil, and canola oil. Avoid oils that contain saturated fat or high cholesterol.
- Consume enough water, but limit milk and by-products. Milk consumption should only be 1-2 glasses per day, about one glass of juice per day, and avoid drinks with high sugar content.
Valid for Everyone
Try to consume at least three food groups. Then, the consumption of food groups that have not been met at the next meal.
If you eat foods that have been mixed, such as spaghetti which is equipped with meat and vegetable meatballs, it does not mean that you cannot meet the dinner plate guidelines. Make sure the portion of vegetables and fruit is more than the protein and pasta that is served. Also limit the use of sauces that contain high fat and salt.
A dinner plate guide to meet balanced nutrition can be applied to everyone, both those who have ideal body weight, and those who are overweight.
However, this guide may not be appropriate for children under the age of two, because their nutritional needs are different. Likewise for people who need to undergo a special diet because they have certain medical conditions. Consult with your doctor or nutritionist before applying this diet.
Supported Active Lifestyle
Healthy lifestyle is not only limited to balanced nutritional intake. Every food and drink contains calories, which are used as energy during activities. Therefore, it is important to have an active lifestyle and exercise regularly, so that calories can be burned and not just piled up
When the body is inactive and calorie consumption exceeds the amount needed by the body, then the calories will be stored as fat. This is what can then make you gain weight.
In addition to avoiding weight gain, exercise and activity can also maintain health, while reducing the risk of heart disease, diabetes, and stroke. It is recommended to move and exercise with moderate intensity around 30 minutes per day.
Apply a balanced nutritional diet with a dinner guide, complemented by an active lifestyle. Consult a nutritionist if you have a diet or special health condition, before applying it.
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