Modern patterns and lifestyles are quite influential in changing the diet consumed daily. Fast food tends to be preferred because it is considered more practical when cooked and consumed. In essence, not all fast food has nutritional content that is beneficial to the body because it contains high levels of excess fat, as well as additional food ingredients such as food coloring, food coloring, and preservatives which are harmful if consumed too often and in excess.
Consuming nutrition is closely related to a healthy life. Because the right diet can support the achievement of ideal body weight and also reduce chronic diseases such as diabetes, cardiovascular and other types of cancer. Eating nutritious food not only improves physical health, but can also affect mood. Healthy food is food that contains various kinds of nutrients needed by the body. The human body requires a variety of nutrients to maintain a healthy body and optimal growth.
Healthy and Nutritious Food
The criteria for healthy and nutritious food are foods that have balanced nutritional value and contain essential nutritional values for the body such as vitamins, minerals, carbohydrates, protein, fat, calcium, fiber and air. A healthy diet does not need to eliminate favorite foods or certain foods from the diet program. But you just have to choose the healthiest option from each category, because that's all your body really needs.
Healthy Food Criteria
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 main source of energy for the human body.
Protein The human body requires protein intake of 10-15% of daily protein intake. Sources of protein that can be consumed are quite diverse, both vegetable protein and animal protein. Protein intake can be obtained from eating eggs, fish, chicken, duck, wheat, almonds and soybeans. Protein that enters the body will be processed into amino acids which function to build muscles, organs, skin and hair. On the other hand, hormone function is also regulated by protein.
Fat
Fat is divided into two, namely saturated fat which can be obtained from consuming meat, coconut oil and milk, then unsaturated fat which can be obtained from consuming fish, avocados and nuts. In essence, fat is a good source of energy and is needed for body health. However, fat must be consumed in sufficient quantities and not excessively so that obesity does not occur. Obesity occurs due to the addition of excessive calories into the body.
- Vitamins
To increase endurance, vitamins are needed. Vitamins are also very diverse and can be obtained from every food consumed every day. Vitamins are important ingredients found in food, but can be lost if cooked too long. This must be considered, because vitamins play an important role in maintaining a healthy body. Therefore, to prevent loss of vitamin content, choose foods that are easy to process by steaming, boiling or sautéing such as carrots, fish oil, spinach, broccoli, oranges, avocados, long beans, beef and chicken.
- Calcium
Insufficient calcium intake can lead to osteoporosis. Not only that, but it can also cause anxiety, depression, and insomnia. Cheese, yogurt, almonds and tofu are foods that contain calcium.
- Minerals
Minerals are substances found in soil and ingested from food. Therefore, we can extract minerals from plant and animal sources. To achieve mineral intake from food can be obtained by trying green vegetables, avocados, brazil nuts, sardines, red shrimp, and turkey. Mineral content that must be present in the body, such as iron, zinc, calcium, selenium, chloride, potassium, iodine, magnesium and copper.
- Fiber
Eating high-fiber foods such as whole grains, fruits, vegetables, nuts and legumes can reduce the risk of heart disease, stroke and diabetes. In addition, foods that contain fiber are not only good for the skin, but also help you lose weight.
8.Air
Water is an important part of a healthy and nutritious diet. This is because the human body consists of 60% air, so humans need to meet their daily water needs by drinking 4 glasses of water or the equivalent of 2 liters of water every day. Lack of drinking water can cause various health problems such as kidney stones and constipation. The benefits of air for the body are to help absorb, digest, excrete, distribute nutrients to the body and regulate body temperature.
Maintaining health is not difficult, as long as we maintain our diet and nutritional intake so that our bodies do not lack nutrients and can remain enthusiastic about carrying out daily activities.
