Healthy and Nutritious Food

The criteria for healthy and nutritious food are foods that have a balanced nutritional value and contain essential body nutrients such as vitamins, minerals, carbohydrates, protein, fat, calcium, fiber, and water. A healthy food pattern does not need to eliminate preferred or certain foods from the diet program. Instead, you must choose the most beneficial options from each category, as they are all required by the body.

Criteria for Healthy Food

1. Carbohydrates

We can get carbohydrate content from various types of food, such as potatoes, sweet potatoes, wheat, brown rice, and corn. Carbohydrate intake must be considered because 60 percent of calorie intake is carbohydrates which are also the primary energy source for the human body.

2. Protein

The human body requires a protein intake of 10-15% of the daily protein intake. Sources of protein that can be consumed are diverse, both vegetable and animal protein. Protein intake can be obtained from eating eggs, fish, chicken, duck, wheat, almonds, and soybeans. Protein entering the body will be processed into amino acids that build muscles, organs, skin, and hair. On the other hand, hormone function is also regulated by protein.

3. Fat

Fat is divided into two: saturated fat, which can be obtained from eating meat, coconut oil, and milk; then, unsaturated fat, can be obtained from eating fish, avocados, and nuts. In essence, fat is a good energy source and is needed for the health of the body. However, fat must be consumed in sufficient quantities and not excessive to avoid obesity. Obesity occurs due to the addition of excess calories into the body.

4. Vitamins

Vitamins are diverse and can be obtained from every food consumed daily. Vitamins are essential ingredients found in food but can be lost if cooked too long. This must be considered because vitamins are critical to maintaining a healthy body. Therefore, to prevent the loss of vitamin content, choose foods quickly processed by steaming, boiling, or sautéing, such as carrots, fish oil, spinach, broccoli, oranges, avocados, long beans, beef, and chicken.

5. Calcium

Inadequate calcium intake can cause osteoporosis, anxiety, depression, and insomnia. Cheese, yogurt, almonds, and tofu are foods that contain calcium.

6. Minerals

Minerals are substances found in soil and ingested from food. Therefore, we can extract minerals from plant and animal sources. Realfoodfam can try green vegetables, avocado, brazil nuts, sardines, red shrimp, and turkey. The content of minerals that should be present in the body, such as iron, zinc, calcium, selenium, chloride, potassium, iodine, magnesium, and copper.

7. Fiber

Eating high-fiber foods such as whole grains, fruits, vegetables, beans, and nuts can reduce the risk of heart disease, stroke, and diabetes. In addition, fiber-containing foods are suitable for the skin and help with weight loss.

8. Water

Water is an essential part of a healthy and nutritious diet. Since the human body consists of 60% water, Realfoodfam needs to meet its daily water needs by drinking 44,448 glasses of water or 2 liters of water every day. Deficiency can lead to various health problems, such as kidney stones and constipation. The benefits of water for the body are to help absorb, digest, excrete, distribute nutrients to the body, and regulate body temperature.

Maintaining health is easy as long as we keep our diet and nutritional intake so that our bodies can maintain nutrients and remain enthusiastic about daily activities. After knowing what essential nutrients the body needs, let's start and get used to eating healthy foods together. 

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