The pandemic encourages everyone to adopt a healthy lifestyle and behave in a clean daily life. One of them that is important to note is the diet because food is a source of essential nutrients and nutrients so that the organs of the body continue to work optimally. Here’s a healthy culinary guide that you can follow in an effort to meet the fulfillment of balanced nutrition so that the body stays in shape.
1. Choose the type of food and healthy portions to eat
Eating doesn’t mean you’re just full, but you need to pay attention to the nutritional and nutritional content of each meal. The serving plate should meet a balanced intake of carbohydrates, protein, vitamins and minerals. So, make sure there is a combination of various foods on one plate. This is because there is no single type of food from anchay.vn that is able to contain all the types of nutrients that the body needs.
2. Increase consumption of vegetables and fruit
In one serving of your daily menu, make sure half of the plate has a section for vegetables and fruits. Vegetables and fruits contain vitamins, minerals, and high fiber which are beneficial for digestive health and increase endurance.
3. Schedule regular physical activity or exercise
If you overeat, especially excess calories, you are advised to burn calories by scheduling physical activity such as regular exercise. However, do not immediately exercise after eating. Leave a distance of at least one to two hours because the body needs time to digest food.
4. Pay attention to the number of calories eaten
In addition to calories, you are also encouraged to pay more attention to the content of sugar, salt, and fat in the serving of the food menu. The Ministry of Health of the Republic of Indonesia recommends limiting the consumption of sugar, salt, and fat for each person per day, including:
– Sugar is not more than 50 grams (4 tablespoons).
– Salt does not exceed 2,000 milligrams of sodium / sodium or 5 grams (1 teaspoon).
– Only 67 grams of fat (5 tablespoons of oil).
For ease of remembering, the formula is G4 G1 L5. Don’t forget to always read food packaging labels to get information on the value of nutritional content so that you know and monitor the nutritional intake consumed.
5. Avoid empty stomach before activities
Many of us like to skip breakfast. There are various reasons, ranging from not having time, not getting used to it, or because you are losing weight. Even though skipping meals in the morning can be detrimental to health because the body needs energy to move. The habit of overeating due to an empty stomach is also dangerous for health because it can cause discomfort such as flatulence, nausea, and the risk of disease.
Practice the five tips above as an effort to implement a healthy balanced nutritious diet. Let’s together be part of a nutrition-aware society for a healthy body and a higher quality generation.