Healthy Food to Get a Healthy Body

To get a healthy body, we need to know what healthy foods to eat. Healthy food is very important to consume because it can help prevent malnutrition and non-communicable diseases, such as stroke, diabetes, and cancer. But, what exactly is meant by healthy food?

What is Healthy Food?

Healthy food is food that meets nutritional needs in a balanced, varied, and sufficient quantity to meet energy needs for daily activities.

In addition to the benefit of physical health, eating healthy food is also beneficial for mental health and is a long-term investment. As time goes by, increasing urbanization, processed food production, and lifestyle changes cause changes in unhealthy eating patterns.

Currently, most people consume foods high in calories, fat, salt, and sugar supported by low physical activity. This is what triggers a global risk to health.

What are the important nutrients in healthy food?

1. Carbohydrates

Carbohydrates are macronutrients that are the main source of energy in the body, especially the nervous system. These nutrients will be digested in the body into sugar and then distributed to the organs and tissues to produce energy.

You can get carbohydrates from vegetables, fruits, whole grains, and low-fat dairy products. 1 gram of carbohydrates contains 4 calories of energy. The recommended carbohydrate intake for you is around 40-50% of your total daily energy needs.

Meanwhile, if you do regular activities, it is recommended that you consume carbohydrates as much as 60% of the total energy requirement.

2. Fat

Fat is a macronutrient that is a source of energy reserves and protects vital organs, one of which is the heart. Fat also aids in the transport of fat-soluble vitamins, such as vitamins E, D, and A.

1 gram of fat contains 9 calories of energy. You can get sources of fat from oil, nuts, meat, fish, and dairy products.

The recommended fat consumption is 20-35% of the total daily energy requirement and <10% of the total daily calories must come from saturated fat (coconut oil, butter, etc.).

3. Proteins

Protein is also a micronutrient or nutrient needed in large quantities that functions in forming enzymes, assisting metabolic processes, transportation, and hormone formation in the body, as well as forming and repairing damaged cells or body tissues.

In 1 gram of protein, there are 4 calories of energy. You can get protein from nuts, soy products, oats, and meat. The recommended protein consumption if you have low physical activity is 0.36 grams per pound of body weight or 0.72 grams per kilogram of body weight.

4. Vitamins & Minerals

Vitamins and minerals are included in the micronutrients needed in the body even in small amounts. Calcium plays an important role in the formation and maintenance of bone strength with the recommended consumption of calcium as much as 400 mg/day.

Vitamin D also has a similar role with a daily recommendation of 200-600 units, adjusting for age. Other micronutrients that are important to consume are folic acid, iron, potassium, sodium, and other vitamins.

5. Water

Water is an important element in the body and plays an important role in maintaining health. Water contains 0 calories and functions to control weight, prevent dehydration, and maintain fluid and electrolyte balance in the body.

Total fluid intake comes from the consumption of food, water, and other drinks. Recommendations for daily fluid intake vary and depend on age, gender, and certain physical conditions.

What are the Recommendations for Consuming Healthy Foods?

According to recommendations from the World Health Organization, WHO, a healthy diet for adults needs to include:

1. Consumption of vegetables and fruits at least 400 grams per day.

2. Consumption of free sugar is limited to around 50 grams or 12 teaspoons per day. Free sugars are all added sugars in food or beverage products and natural sugars from honey, syrup, or fruit.

3. Consumption of saturated fats (fish, avocado, nuts, etc.) as much as <10% of total daily energy and trans fats (fatty meat, coconut oil, cream, cheese, etc.) as much as <1% of total daily energy.

4. Limit salt intake to less than 5 grams or 1 teaspoon per day.

5. Increase the variety of foods you eat, including staple foods (wheat, corn, rice, etc.), legumes, fruit, vegetables, and animal foods.

The 10 recommended balanced nutrition guidelines are:

1. Get used to breakfast

2. Consumption of sufficient and safe water

3. Eat more fruits and vegetables

4. Make it a habit to read food packaging labels

5. Grateful and enjoy the diversity of food

6. Get used to the consumption of a variety of staple foods

7. Limit consumption of sweet, salty, and fatty foods

8. Do enough physical activity to maintain the ideal body weight

9. Eat high-protein side dishes

10. Make it a habit to wash your hands with soap and running water.

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