Diet is often used as a way to gain ideal weight. However, a diet for a healthy diet does not mean it should be done by skipping meals. Well, to find out the right way to go on a healthy diet, check out the explanation in the following article.
The key to a healthy diet is to balance the number of calories consumed with the number of calories expended. Also, a healthy diet is also carried out by supplementing the body’s nutritional needs, such as protein, carbohydrates, fat, and various vitamins and minerals.
Not only to satisfy the body’s energy and nutrition needs, the diet for a healthy diet is also good for keeping weight ideal and reducing the risk of certain diseases occurring, such as heart disease, stroke, and type 2 diabetes.
To go on a healthy diet, it is important for you to know the daily calorie requirement guidelines and what foods options are good to consume.
Daily Calorie Intake Amount Recommendation
When the amount of calories you consume exceeds the body’s required limit, especially if you exercise less often, it can lead to weight gain or even obesity. This is because calories that are not absorbed by the body will be stored as fat.
Therefore, your daily calorie intake amount should be balanced to maintain body health. Everyone’s calorie requirements vary depending on age and gender.
The following are recommendations for daily calorie intake by age according to the Ministry of Health of the Republic of Indonesia 2019:
- Children ages 1–6: 1,350–1,400 calories
- Children ages 7–9: 1,650 calories
- Teenagers: 2,000–2,500 calories
- Adult: 2,55022,650 calories
- Pregnant and breastfeeding women: 2,850 calories
Food Choices for a Healthy Diet
When you consume fast food and beverage products or packaging, you may see the amount of calories that are usually indicated on the packaging label of the product.
The choice of food and drink you consume needs to be tailored to daily calorie requirements. For example, if you need 2,200–2,500 calories a day, you could meet the calorie intake of 170 grams of protein derived from eggs, fish, daging, as well as tofu and tempee.
In general, there are several food options you could consume while undergoing a diet for a healthy diet, namely:
- Vegetables, such as spinach, potatoes, mushrooms, yams, mustard, and carrots
- Fruits, e.g. mangoes, bananas, avocados, and apples
- Grain, for example wheat, wheat bread, oatmeal, and red rice
- Milk and low-fat milk processed products, including yoghurt and cheese
- Protein sources, including seafood, poultry, eggs, meat, and nuts
- Healthy oils, e.g. coconut oil and olive oil
Foods to Avoid While Undergoing a Healthy Diet
In undergoing a healthy diet, you need to limit the consumption of foods that contain plenty of salt, saturated fat or cholesterol, and added sugar. This is because the habit of consuming such foods can lead to obesity and increase pen riskcardiac yakit and type 2 diabetes.
Table salt or salt contained in packaged foods contains sodium. The proper sodium level for consumption is 2.3 grams per day or equivalent to 2/3 teaspoons of salt.
For added sugar consumption or artificial sweeteners and saturated fat it is recommended not to exceed 10 percent of the body’s required amount of calories. Some foods high in saturated fat are cheese, sausage, beef ribs, chicken skin, and processed meat.
Dietary Tips for a Healthy Diet
The success of dieting and keeping an ideal body starts from changing unhealthy eating habits with healthy ones and being done consistently. Here are some tips you could apply to starting a healthy diet:
Avoid skipping mealtimes
Delaying or skipping mealtimes, especially breakfast can make the body short of energy. The habit of not having breakfast can also cause the body to lack certain nutrients, such as protein, calcium, magnesium, zinc, vitamin A, vitamin C, and folate.
Eat when feeling hungry
You are advised to eat when hunger begins to appear. As such, your portion of the meal will be more controlled and fill up quickly. Avoid eating or snacking when you are already feeling very hungry or when you are anxious or stressed.
If you eat at such situations, the urge to overeat will be higher, so you will find it difficult to regulate the portion of the meal and the type of food consumed. As a result, even weight will be difficult to control.
Limit the habit of snacking
Regular consumption of nutrient-rich foods can meet daily calorie requirements and you are spared the habit of snacking. If you want to add food with a snack, consume it in fewer portions.
Avoid or limit snacks that are too sweet or contain high in salt, such as sweets, fritters, to packaged chips.
Basically, the diet for the healthy diet above is well done to keep your health condition. However, if you have certain diseases, such as hypertension and diabetes, it is good to consult a nutritionist to determine a healthy and appropriate diet according to your condition.