Diet is often used as a way to get the ideal body weight. However, eating patterns for a healthy diet does not mean it has to be done by skipping meals. Well, to find out the right way to live a healthy diet, see 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. In addition, a healthy diet is also carried out by completing the body’s nutritional needs, such as protein, carbohydrates, fats, as well as various vitamins and minerals.
Not only to meet the body’s energy and nutritional needs, eating a healthy diet is also good for maintaining an ideal body weight and reducing the risk of certain diseases, such as heart disease, stroke, and type 2 diabetes.
To have a healthy diet, it is important for you to know the daily calorie needs guide and what are good food choices to consume. If carried out regularly and accompanied by adequate exercise, a healthy diet can also help shrink the stomach naturally.
Recommended Daily Calorie Intake
If the number of calories you consume exceeds the body’s required limit, especially if you rarely exercise, 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, the amount of your daily calorie intake must be balanced to maintain a healthy body. Each person’s calorie needs 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 years: 1,350–1,400 calories
- Children ages 7–9 years: 1,650 calories
- Teenagers: 2,000–2,500 calories
- Adults: 2,550–2650 calories
- Pregnant and lactating women: 2,850 calories
Food Choices for a Healthy Diet
The choice of food and drink that you consume needs to be adjusted to your daily calorie needs. For example, if you need 2,200–2,500 calories per day, you can meet that calorie intake by eating healthy foods for your diet, such as 170 grams of protein from eggs, fish, meat, and tofu.
If you consume fast food or packaged food and beverage products, you can see the number of calories that are usually listed on the product’s packaging label.
In general, there are several food choices that you can consume when following a diet for a healthy diet, namely:
- Vegetables, such as spinach, potatoes, mushrooms, sweet potatoes, mustard greens, and carrots
- Fruits, such as mangoes, bananas, avocados and apples
- Grains, such as oats, whole wheat bread, oatmeal, and brown rice
- Milk and low-fat dairy products, including yogurt and cheese
- Sources of protein, including seafood, poultry, eggs, meat, and nuts
- Healthy oils, such as coconut oil and olive oil
Foods to Avoid When Living a Healthy Diet
In living a healthy diet, you need to limit the consumption of foods that contain lots of salt, saturated fat or cholesterol, and added sugar. This is because the habit of consuming these foods can lead to obesity and increase the risk of heart disease and type 2 diabetes.
Table salt or salt in packaged foods contains sodium. The right level of sodium for consumption is 2.3 grams per day or the equivalent of 2/3 teaspoon of salt.
For the consumption of added sugar or artificial sweeteners and saturated fat, it is recommended that no more than 10 percent of the number of calories the body needs. Some foods that are high in saturated fat are cheese, sausage, beef ribs, chicken skin, and processed meats.
Diet Tips for a Healthy Diet
The success of dieting and maintaining an ideal body starts with changing unhealthy eating habits with healthy ones and is done consistently. The following are some tips that you can apply to start a healthy diet:
Avoid skipping meals
Postponing or skipping meals, especially breakfast can make the body lack 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 you feel hungry
You are advised to eat when hunger begins to appear. Thus, your meal portion will be more controlled and full faster. Avoid eating or snacking when you are already very hungry or when you are anxious or stressed.
If you eat in this situation, the urge to overeat will be higher, so you will find it difficult to regulate the portion of food and the type of food consumed. As a result, weight will be difficult to control.
Limit snacking habits
Regularly eating nutrient-rich foods can meet your daily calorie needs and you avoid snacking. If you want to supplement your meal with a snack, eat it in smaller portions.
Avoid or limit snacks that are too sweet or contain high salt, such as candy, fried foods, to packaged chips.
Basically, eating patterns for a healthy diet above are good for maintaining your health condition. However, if you have certain diseases, such as hypertension and diabetes, it’s a good idea to consult a nutritionist to determine a healthy and appropriate diet according to your condition.