How to Set a Healthy and Nutritious Diet

How to Set a Healthy and Nutritious Diet – Having a healthy lifestyle is important, and one way to do that is by maintaining a healthy diet. According to the World Health Organization (WHO), a healthy diet can protect oneself from various diseases caused by unbalanced nutritional intake, such as diabetes, heart disease, stroke, to cancer.

What is a healthy diet?

A healthy diet is the behavior of consuming food in accordance with daily nutritional needs. The nutritional intake and calories needed by each person tend to vary, depending on age, gender, lifestyle, physical activity, place of residence, air temperature, and so on. However, basically the amount of a person’s calorie intake must be adjusted to the energy released by the body. In addition to maintaining calorie intake, the body also needs complete nutrition to stay healthy. The following are some ways that can be done to maintain a balanced nutritional intake.

  • 1. Consumption of adequate protein

Protein is a large and complex molecule that is needed by the body. The function of protein is to support the performance of body cells, and is needed for the structure, function, and regulation of tissues and organs of the body. There are two types of protein that can be consumed by humans, namely vegetable and animal protein. Both types of protein have good benefits for the body. Animal protein includes ruminant meat (beef, goat, deer, etc.), poultry meat (chicken, duck, bird, etc.), fish, eggs, milk, and their processed products. Meanwhile, vegetable protein can be obtained from nuts and their processed products, such as soybeans, peanuts, red beans, tofu, tempeh, and so on.

Animal protein contains amino acids, minerals, vitamins, and proteins that are more complete and tend to be more easily absorbed by the body. However, animal protein has a higher saturated fat content (except fish). While vegetable protein has a higher content of isoflavones and unsaturated fats. Due to the difference in the nutritional content of the two types of protein, it is advisable to consume both groups of protein with other types of food every day, so that nutritional needs are met properly.

  • 2. Consumption of fiber from fruits and vegetables

The body needs adequate fiber intake to stay healthy and prevent various diseases, ranging from constipation, heart disease, to colon cancer. Consumption of foods that contain fiber, such as fruits and vegetables, is one way to get enough fiber intake. Apart from fruits and vegetables, fiber can also be obtained from wheat, brown rice, or potatoes consumed with the skin. WHO recommends consumption of vegetables as much as 300 to 400 grams per day for adults and 400 to 600 grams per day for children.

  • 3. Choose Good Fats

Another nutrient needed by the body is fat. Although it is often avoided because it is considered to trigger various diseases, basically the body still needs adequate fat intake. The body needs at least 50 to 80 grams of fat per day. Good fats, such as monounsaturated fats and polyunsaturated fats (fatty acids, such as omega-3), are the types of fats needed by the body. Both types of fat are useful for increasing blood HDL levels and lowering the risk of heart disease and stroke. Foods that contain good fats include nuts (almonds, cashews, etc.), avocados, salmon, vegetable oils, and soybeans.

4. Drink enough water

The body continuously excretes fluids through sweat, urine, and breathing. Therefore, to prevent dehydration, the body needs to get enough water intake. Basically, the amount of water the body needs is determined by various factors, such as diet, air temperature, daily activities, health, and special conditions such as pregnancy and breastfeeding.

There are various opinions regarding the amount of water intake that the body needs. Generally, the recommended water consumption is 2 liters or 8 glasses of water per day. However, the need for water consumption per day can be different for each individual, depending on the condition of the body and the activities carried out. What can be done to ensure adequate water intake is to drink water frequently to keep urine color pale or clear (one of the signs of a well-hydrated body), drink immediately when thirsty, and drink plenty of water after exercising or doing strenuous activities to replace wasted body fluids.

Some of the benefits of consuming enough water for the body include:

  • Help reduce weight
  • Prevent various diseases, such as constipation, urinary tract disorders, and kidney stones
  • Maintain healthy skin by keeping it hydrated

Author: admin

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