Healthy eating patterns and a balanced diet are one of the important factors for maintaining health, and will make you feel fit. Implementing healthy eating resolution doesn’t need to be hard, just follow these tips.
The key to a healthy and balanced diet
The key to a healthy and balanced diet is to do the following:
Eat with the right amount of calories according to your daily activities
Eat with the right amount of calories according to your daily activities. If you eat or drink too much, your weight will increase. If you eat and drink too little, you will lose weight. The average man needs about 2,500 calories per day (10,500 kilojoule), while the average woman needs about 2,000 calories per day (8,400 kilojoule).
Consumption of various types of food
Consumption of various types of food to ensure your nutritional needs are fulfilled.
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Getting to know a balanced diet
In principle, a balanced diet is the application of consumption patterns consisting of combinations of foods with balanced and varied compositions. It starts from sources of carbohydrates, proteins, good fats, vitamins, minerals, fibers, and water.
According to the British Dietetic Association, the consumption pattern on a balanced diet is: 45-65 percent carbohydrate, 10-20 percent protein, and 25-35 percent fat.
The type of carbohydrates consumed in a balanced diet pattern is a complex carbohydrate. This type of carbohydrate contains high fiber, thus giving a longer satiety sensation.
Examples of complex carbohydrates are whole wheat, cereals, oats, vegetables and fruits.
The recommended protein types to consume in a balanced diet are vegetable proteins and lean proteins, such as lean meats, legumes, tofu, low-fat milk, soy, fish, and egg whites.
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In the application of balanced diet patterns, you are required to change the consumption of saturated fats into unsaturated fats. In addition, you also need to avoid trans fat consumption.
For example, stop the consumption of fried fish and replace it with boiled or steamed fish.
What about other types of foods, such as foods that are high in sugar, high in salt, or high in saturated fats? The food is categorized in food types that should be avoided. This means that if you want a fit and ideal body, you need to avoid biscuits, cakes, sausages, meatballs, milk with sweet taste, ice cream, chocolate, fried foods, chips, sweetened drinks and alco**holic beverages. Because, the food and drink will be converted into fat in the body when consumed excess, so as to increase the weight and risk of disease in the future.
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How to Maintain a balanced Diet
Consume protein without fat.
Protein is an essential nutrient that you need in relatively large quantities. Inserting one protein source per meal and in a snack or protein snack can help you meet your daily target.
Eat a variety of fruits and vegetables.
Fruits and vegetables contain many types of vitamins, minerals, and fibers. Both are also sources of antioxidants and cannot be obtained from other foods
Choose 100% whole cereals.
The cereal group consists of whole cereal and processed cereal. If you can, make half or all of the cereal options from 100% whole cereal.
Enter a healthy fat source.
Fats are not considered a food group, but are considered as essential nutrients for a balanced diet. However, you should be careful not to consume too much fat or too much of the wrong type of fat.
Sometimes you may not be able to eat all the food groups or many variations of food. This may be due to food allergies, dietary sensitivity, or chronic diseases. In this case, you need to consume adequate amounts of essential nutrients through other sources such as vitamin and mineral supplements. Try to get as much nutrients from food as possible and only use supplements if needed.
Meet the registered nutritionist.
Maintaining a balanced diet is sometimes be difficult or confusing. However, consultation with a registered nutritionist can provide you with more information, guidance, and support for dietary changes.