Guide draw up a Menu of Healthy Food for the Day-to-Day

The Menu of healthy food that includes balanced nutrition is very important to maintain the health of the body and help us to always be in top condition. In drawing up the menu of food that is healthy and nutritious, we should include the material and varied food in the right proportions. In addition to good for health and body fitness, the food menu is varied and in the right dose will help us to maintain an ideal body weight. Food Menu that includes balanced nutrition will provide enough nutrients for the body to perform its functions.

To realize the menu of food choice, there are several types of food that can't be missed such as fresh fruits and vegetables, whole grains, and nuts. Sources of healthy protein such as lean meat, eggs, fish, and milk should be incorporated to add variety and quality nutrients from the food that is served.

It Turns Out That Composing A Menu Of Healthy Food Very Easy

The National Health Service, which is the agency that provides services and health information in the Uk launched the guide to drawing up the menu of food that is healthy and nutritious, which is called “The Eatwell Guide“. In this guide, the principle is that the menu of the food we consume daily should come from each food group.

Below are some of the principles of the preparation of the menu of healthy food a la “The Eatwell Guide” that we can adaptation in our daily lives:

·         Limit the consumption of fat, salt, and sugar

Background the launch of “The Eatwell Guide” is because, in the Uk, most people consume foods that are high in calories and too much fat, salt, and sugar. On the other hand, the consumption of fruit, vegetables, fish, and fiber is still low. Not much different in the Uk, our country also faces similar problems coupled with the emergence of various outlets of fast food that are getting proliferated lately.

Chocolate, cake, biscuits, fizzy drinks, butter, and ice cream are examples of foods that contain lots of fat and sugar. If You love to consume foods that contain lots of fat, salt, and sugar, it is certainly not good for food menu healthy heart try You practice. Try to cut those types of food, both in terms of frequency and proportion. That is, try to consume it rarely and in small amounts.

·         Consume at least 5 servings of vegetables and fruit every day

Most of us do not consume enough fruit and vegetables. In fact, fruits and vegetables play an important role because it is a source of vitamins and minerals that are very rich. In fact, the proportion of fruit and vegetables should account for one-third of the total food we consume every day. For that, it is advisable to consume at least 5 servings of vegetables and fruit every day. The way of presentation can vary. You can consume vegetable and fresh fruit or juice. But keep in mind that the juice and/or smoothie should not be more than 150 ml per day.

Fruits and vegetables are sources of vitamins, minerals, and fiber in a healthy diet we. A lot of evidence that shows that a person who consumes at least 5 servings of vegetables and fruit every day have a lower risk of heart disease, stroke, and cancer.

It is not difficult to consume 5 servings of vegetables and fruit in a day. One fruit apple, banana, pear, or other fruit that has a similar size already is one serving. A slice of pineapple or melon is one portion. Similarly with 3 tablespoons of vegetable. Thus, including a vegetable or fruit in every big meal (3 times daily) and in a snack in between each large meal (2 times a day) is sufficient to meet the needs of vegetables and fruit in a day.

·         Limit the consumption of foods from the starchy

It turns out the food based on the starchy or carbohydrate sources such as potatoes, bread, rice, or pasta should be no more than one-third the total of our food. Surely this is contrary to the understanding which is already wrong in the society where the consumption of rice precisely as much as possible.

Foods that contain carbohydrates are a source of energy for our body but do not forget to include another source of carbohydrates that are also rich in fiber in the menu of the healthy food we. Potatoes, for example. Potatoes with the skin not only provides a carbohydrate according to the needs of the body but also vitamins and fiber. Brown rice, pasta, and white bread also contain more fiber and vitamins.

·         Nuts, eggs, meat, and fish as a protein source

Protein is important for our body for growth and to repair cells that are damaged. Meat along with protein sources also provide minerals that are essential for the body such as iron, zinc, and vitamin B. But keep in mind that meat can be a source of fat also. To overcome this, clean the fat and skin from meat before processing it and make sure to cook the meat until cooked.

Fish in addition to providing protein also omega 3 fatty acids. Try to include fish in Your healthy diet at least 2 times in a week. Choose fresh fish, because the fish are sold in cans can have high salt levels.

·         Milk as a source of protein other

Milk and milk products such as cheese and yogurt donated a lot of protein and calcium for the body. To can reap the maximum benefits of milk and dairy products without the worry of being fat, select milk and dairy products that are low in fat and low in sugar. An alternative milk like soy milk You can try.

·         Carefully choose the cooking oil

A Menu of healthy foods that are already hard-earned stacking will be so messy if most of the food in the form of fried foods, especially if fried using oil that is not healthy. Preferably, choose cooking oils with unsaturated fat. Usually, the oil from sunflower seeds, olive oil, and vegetable oil is relatively more healthy.

·         Drink a lot of water

The human body requires a fluid intake of 6-8 glasses a day. According to the guide the preparation of the menu, all types of liquids ranging from water white, low-fat milk, drink low-sugar, tea, and coffee included in the liquid that we can consume every day. Likewise with fruit juices and smoothies. But, make sure not to include sugar in these kinds of the drink so as not to damage the teeth and increase Your blood sugar levels.

Guide draw up a menu of healthy food from “The Eatwell Guide” can be applied to almost the entire range of age, except children under two years because they have needed different nutrients. Between the ages of 2-5 years old, a child should be introduced to the same food that is consumed other family members (with the proportion as described in the points above). While in healthy adults, how to draw up a menu as has been described almost does not cause any problems. Good luck!

Tweet