Balanced nutrition means that it contains a variety of nutrients in portions that suit your needs, without eliminating certain types of nutrients. Fulfil Daily nutritional needs with a balanced nutritional intake are very important to keep the body fit and avoid various diseases.
To get a balanced nutritional intake, you need to eat a variety of food groups, because each type of food can provide different types of nutrients.
The body requires the intake of all nutrients in sufficient quantities, both macronutrients, namely protein, carbohydrates, and fats; as well as micronutrients, namely minerals and vitamins. In addition, adequate fiber and fluid intake is also required.
How to Meet a Balanced Nutrition with a Dinner Plate Guide?
Previously, a balanced nutritional diet was described as a pyramid. However, now there is the term 'dinner plate guide' that you can follow to meet the body's need for balanced nutrition. Here is the guide:
- About of the plate contains vegetables and fruits of various types and colors.
- About of a plate contains foods that are healthy sources of protein and fat, such as fish, chicken, or nuts. Limit consumption of red meat or processed meats, such as sausages.
- About of a plate contains food sources of complex carbohydrates, such as whole grains, brown rice, whole grains, or pasta. Limit consumption of simple carbohydrates, including sugary foods, such as cake, biscuits, or cakes, because of their high sugar content.
- Use healthy oils, such as olive oil, soybean oil, corn oil, and canola oil, to prepare foods. Avoid foods that contain a lot of saturated fat or bad cholesterol.
- Drink enough water, but limit the consumption of milk and various processed products, such as cheese or cream, as well as sugary drinks, including fruit juices.
Consumption of milk should only 1–2 glasses per day and juice only 1 glass per day.
Who Can Apply the Dinner Plate Guide?
The dinner plate guide to meet a balanced nutritional intake can be applied by almost everyone, both those who have an ideal body weight and those who are overweight.
However, this guide is not appropriate for children under 2 years of age, because their nutritional needs are different. Likewise for people who need to undergo a special diet because they have certain medical conditions, such as diabetes or high blood pressure.
If you eat combined foods, such as spaghetti with meatballs and vegetables, that doesn't mean they can't meet your plate guidelines.
However, as much as possible the portion of vegetables and fruit that you consume is more than the protein and pasta served. Also limit the use of sauces that can contain a lot of fat and salt.
What things need to be considered when meeting a balanced diet?
A healthy lifestyle is not only limited to eating a balanced nutritious diet, but also exercising regularly and being active.
By exercising regularly, you can prevent the accumulation of calories in the body in the form of fat. This is because exercise can burn excess calories from the food and drinks you consume.
When the body is not actively moving to burn calories and the consumption of calories exceeds the amount needed by the body, these excess calories will be stored as fat. This can then make you gain weight.
In addition to preventing weight gain, exercise and physical activity can also maintain a healthy body in general, while reducing the risk of heart disease, diabetes, and stroke. So, do exercise regularly 30 minutes per day or at least 150 minutes per week.
In addition to implementing a balanced nutritious diet with a dinner plate guide and doing regular exercise, you also need to get enough rest and control stress well so that your body can stay fit and avoid various diseases.
If you have certain health conditions, consult your doctor to find out which diet suits your conditions and needs.