Public awareness to eat healthy food is now getting bigger. Because apart from being a source of energy, consuming healthy food can also reduce the risk of serious diseases, ranging from diabetes, hypertension, heart disease, obesity, to cancer.
Consumption of healthy foods every day is highly recommended to meet daily nutritional needs. This is actually not difficult to do because there are many good healthy food choices to be consumed every day, for example functional food groups. Not only that, the consumption of healthy food coupled with regular exercise is also important to support a successful diet.
Wide Choice of Healthy Food
In order to function properly, the body needs nutrients and energy obtained from food. In the body, the food consumed will undergo a process of digestion and absorption of nutrients.
Some healthy food choices that are good for consumption include:
1. Green vegetables
Green vegetables rank first in the type of healthy food because they contain many important nutrients, such as fiber, vitamin A, vitamin C, vitamin K, magnesium, calcium, iron, folate, and potassium, which are very good for health.
In addition, green vegetables are also rich in antioxidants that can protect the body from free radical damage. The choice of green vegetables also varies, ranging from mustard greens, broccoli, kale, lettuce, to spinach. Green vegetables can also be processed in various ways, from boiling, sauteing, to steaming.
To keep the color of green vegetables attractive, try cooking green vegetables using mineral water. The mineral content in it, such as sodium bicarbonate and magnesium hydroxide, can maintain the natural green color of the leaves.
2. Fruits
In addition to vegetables, fruit is also very important to eat because it contains many vitamins. Some of the fruits that are popular for their nutritional richness are:
- Apples (fiber, vitamin C, and antioxidants)
- Oranges (vitamin C)
- Bananas (potassium)
- Avocados (healthy fats, potassium and vitamin C)
- Berries, such as blueberries and strawberries (low in calories but high in antioxidants and fiber)
3. Meat and eggs
Meat is one of the healthiest foods because it is rich in nutrients, especially lean beef. This type of meat contains the highest protein and iron compared to other types of meat.
In addition to meat, eggs are also included in a healthy diet. In addition to being high in protein, eggs also contain complete nutrients, ranging from vitamins, minerals, unsaturated fats, to antioxidants.
4. Kacang-nutsand grains
The next healthy food that is full of nutrients are nuts and seeds. Examples are peanuts, cashews, almonds, chia seeds, pumpkin seeds and sesame seeds.
Nuts and seeds are not only high in protein and fiber, but are also rich in vitamins and minerals, such as magnesium and vitamin E.
5. Fish and other seafood
Seafood is a healthy food option that is rich in omega-3 fatty acids and iodine. Research shows that people who eat fish often tend to live longer and have a lower risk of many diseases, including heart disease.
6. Milk
Milk contains lots of vitamins, minerals, quality animal protein, and healthy fats. In addition, milk is one of the best sources of calcium. To get the nutrients found in milk, you can consume it directly or consume processed products, such as cheese and yogurt.
Recognize Foods to Avoid
In order to avoid various diseases, consumption of healthy food alone is not enough. You should also limit or avoid unhealthy intakes such as the following:
Drinks high in sugar
Drinks with high sugar content, such as soft drinks, packaged juices, and energy drinks should be avoided or limited. If often consumed in large quantities, this type of drink can trigger insulin resistance in the body. This condition can lead to a variety of serious illnesses, including type 2 diabetes and heart disease.
Fast food
Avoid fast food or junk food, such as french fries, fried chicken, and processed meats. This type of food is not only high in calories, but also low in nutrients. In addition, fast food can also encourage the desire to eat excessively, so that it can trigger weight gain.
Packaged snacks
Just like fast food, most packaged snacks sold in the market, such as candy, ice cream, and biscuits, are also high in calories and low in nutrients so they need to be limited. So, just consume it once in a while, huh!
Consumption of healthy foods greatly contributes to building a healthy body, even more than exercise. So, start eating healthy foods with balanced nutrition to maintain and improve your body's health.
So that you don't get bored, eat healthy foods with different types every day or combine these kinds of foods so that the nutrients you get are also more diverse.
In addition to eating healthy foods, you should also increase the consumption of water. Provide mineral water from protected sources as your daily drinking water to meet your fluid and mineral needs.
In addition, try to always apply a healthy lifestyle by getting enough rest and exercising regularly. If necessary, consult a doctor for advice on healthy foods and a lifestyle that suits your body's needs.