Guidelines on Preparing a Healthy Food Menu for Everyday

To realize the ideal food menu, there are several types of food that can not be left behind such as fresh fruit and vegetables, whole grains, and nuts. Protein sources such as lean meats, eggs, fish, and milk should also be included to increase the variety and quality of nutrients from the food served.

Apparently Making Healthy Food Menu is Very Easy

The National Health Service, which is an institution that provides health services and information in the UK, has launched a guide to a healthy and nutritious diet, called The Eatwell Guide. In this guide, the principle is that the food menu we consume daily should come from each food group. Below are some of the principles of the preparation of healthy food menu "The Eatwell Guide" that we can adapt in our daily life:

• Limit consumption of fat, salt, and sugar

The background of 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, consumption of fruits, vegetables, fish, and fiber is still low. Not much different with the UK, our country also faces a similar problem coupled with the emergence of various fast food outlets are increasingly mushrooming lately.

Chocolate, cookies, biscuits, soft drinks, butter, and ice cream are examples of foods that contain lots of fat and sugar. If you enjoy eating foods that contain lots of fat, salt, and sugar, this is certainly not good for a healthy diet that you are trying to practice. Try to start trimming the types of food, both in terms of frequency and proportion. That is, try to consume it rarely and in small amounts.

• Eat at least 5 servings of vegetables and fruits daily

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

Fruits and vegetables are a source of vitamins, minerals, and fiber in our healthy diet. Much evidence suggests that a person who consumes at least 5 servings of vegetables and fruits daily has a lower risk of heart disease, stroke, and cancer.

It is not difficult to consume 5 servings of vegetables and fruits in a day. One apple, banana, pears, or other fruit that has a similar size is already a portion. A piece of pineapple or melon is also a serving. Similarly with 3 tablespoons of vegetables. Thus, include vegetables or fruits in each of your big meals (3 meals a day) and in a snack between each large meal (2 times a day) is enough to meet the needs of vegetables and fruits in a day.

• Limiting the consumption of food from starchy

It turns out that starchy foods or sources of carbohydrates such as potatoes, bread, rice, or pasta should be no more than one-third of our total food. Surely this is in contrast to a misunderstanding understanding in a society where consumption of rice is as much as possible.

Foods that contain carbohydrates are indeed a source of energy for our bodies but do not forget to include other sources of carbohydrates are also rich in fiber in our healthy diet. Potatoes, for example. Potatoes and skin not only provide carbohydrates as needed but also vitamins and fiber. Red rice, pasta, and white bread also contain more fiber and vitamins.

• Nuts, eggs, meat, and fish as a source of protein

Proteins are important for our body for growth and for repairing damaged cells. Meats other than protein sources also provide important minerals for the body such as iron, zinc, and vitamin B. But keep in mind that meat can be a source of fat as well. To fix this, clean the fat and skin from the meat before processing it and be 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 a week. Choose fresh fish, because fish sold in canned containers may have high salt content.

• Milk as a source of other proteins

Milk and dairy products like cheese and yogurt contribute lots of protein and calcium to the body. To be able to reap maximum benefits from milk and dairy products without worrying about becoming fat, choose milk and milk products that are low in fat and low in sugar. Alternatives to milk like soy milk can you try.

• Carefully choose cooking oil

A healthy food menu that you have difficulty stacking will be messy if most of the food is fried, especially if fried using unhealthy oil. Instead, choose a cooking oil with unsaturated fat. Usually, oil from sunflower seeds, olive oil, and vegetable oil is relatively healthier.

• Drink plenty of water

The human body needs fluid intake 6-8 glasses a day. According to this menu-making guide, all types of liquids ranging from water, low-fat milk, low-sugar drinks, tea, and coffee are included in the fluids we can consume daily. Likewise with fruit juices and smoothies. However, be sure not to include sugar in these types of drinks in order not to damage your teeth and increase your blood sugar levels.

The guidelines on preparing a healthy food menu from "The Eatwell Guide" can be applied to almost all age ranges, except for children under two years old because they have different nutritional needs. Between the ages of 2-5 years, a child should begin to be introduced with the same food that other family members consume (with the proportions as described in the above points). While in healthy adults, how to arrange the menu as described has almost no problem. Good luck!

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