According to nutritionists, adopting a healthy and nutritious diet is good for health and preventing various diseases. Well, to find out the application of the right diet according to the recommendations of nutritionists, consider the following discussion.
Maintaining nutritional intake through a healthy diet is an important thing to do. However, in order to get the maximum benefit from each nutrient consumed, the diet must be done properly and of course adapted to the health conditions of each body.
So, so that you don't take the wrong steps, you need to know the right application based on the advice of nutritionists.
Healthy Eating Patterns According to the Recommendations of Nutritionists
One of the duties of a nutritionist is to direct and provide information to the general public about the importance of balanced nutrition and a healthy diet.
Here is some nutritionist advice on healthy foods and the best ways to eat them:
1. Increase protein intake
The first recommended diet is to increase protein intake. Protein is the main nutrient needed by the body for the formation of muscles, skin, hormones, and almost all cells and tissues in the body's organ systems.
In addition, high protein food sources are also beneficial for weight loss. This is because the protein content can increase the body's metabolism so that muscle mass and fat burning increase and provide a longer full effect.
Therefore, protein intake is good for those of you who are maintaining or losing weight. Please note that the recommended daily protein requirement is around 46 grams for women and 56 grams for men.
Some food sources that contain protein are eggs, lean meat, oatmeal, milk, broccoli, lentils, and some seafood such as fish and shrimp.
2. Consumption of good fats
There are two types of fats that are good for the body, namely monounsaturated fats and polyunsaturated fats such as omega-3 fatty acids.
According to research, both types of fat can increase blood levels of good cholesterol (HDL) and reduce the risk of heart disease and stroke. The recommended daily intake of healthy fats is 50–80 grams per day.
Food sources that contain good fats include avocados, nuts such as almonds and cashews, vegetable oils such as olive oil and canola oil, peanut butter, salmon, tofu, and soybeans.
3. Choose complex carbohydrates
In addition to protein and healthy fats, other nutrients that the body needs are complex carbohydrates. Like protein, complex carbohydrates are a source of energy for the body. Complex carbohydrates contain vitamins, minerals and fiber.
Rice, pasta, bread, nuts, seeds, broccoli, carrots, apples, and bananas are examples of foods that contain complex carbohydrates and are good for health.
4. Consumption of milk and dairy products
Yogurt contains animal protein, calcium, potassium, vitamin B2, vitamin B12, and magnesium. One of these dairy products is also known to be rich in good bacteria or probiotics which are thought to increase endurance and improve digestion.
Yogurt is thought to be able to overcome diarrhea in children and improve digestion. To make it more delicious, you can consume yogurt with pieces of fresh fruit, such as strawberries, pineapple, or sprinkle with flaxseed.
Avoid yogurt that contains high sweeteners and choose yogurt that is rich in vitamin D.
5. Consumption of fiber
Nutritionists also recommend always meeting fiber intake. Fiber is very good for maintaining digestive health, especially the intestines. Some types of fiber can also help you lose weight and blood sugar and treat constipation.
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Some examples of foods that are high in fiber are pears, strawberries, apples, bananas, beets, broccoli, lentils, cereals, porridge, chia seeds, and sweet potatoes.
Some types of food that need to be limited in consumption
Some nutritionists advise not to eat too much and too often processed meat, such as bacon and sausage. In addition, limit the consumption of coffee mixed with sugar, margarine, cakes or packaged snacks, canned foods, or cereals with added sugar.
When consumed too much in the long term, these foods can increase the risk of cancer, cardiovascular disease, diabetes, and kidney disease. Various fast food consumption also needs to be limited.
As much as possible always eat a healthy and balanced diet. Choose foods that contain healthy fats and avoid saturated fats. Increase your fiber intake, either from vegetables, fruits, or whole grains.
Limit sweetened drinks and instead drink milk or fresh fruit juice. Also, don't eat too much salty or high-salt foods.
Do not hesitate to consult a nutritionist to find out a nutritional treatment program that suits your needs, especially if you have certain health conditions.