13 Tips for eating healthy food without the hassle

Eating healthy foods is one of the things that must be done to maintain a healthy body. Not only that, the benefits, healthy food is also good for you mood You everyday . Anything, a healthy diet to keep the body in shape? Do you have to follow the legendary 4 healthy 5 perfect diet rules for a long time? Let's look at the following explanation

The principle of eating 4 healthy 5 perfect is out of date

Maybe the principle of 4 healthy 5 perfect has become a slogan that keeps ringing in your mind. You may have memorized this slogan since childhood. However, did you know that this slogan is no longer used today? Why is that, huh?

This slogan originally appeared as a campaign in 1952. Since then, 4 healthy 5 perfect has always been the main principle if you want to live healthy. Then over time and the development of science, this slogan is no longer suitable for life today.

Therefore, the Indonesian Ministry of Health has issued a replacement, namely the Balanced Nutrition Guidelines (PGS). This eating principle was only issued and legalized in 2014, so that not many people know that 4 healthy 5 perfect is no longer valid.

Here are the reasons why the slogan 4 healthy 5 perfect was deemed not fitting and was eventually replaced with Balanced Nutrition Guidelines.

1. Eating healthy is not enough

In the past, maybe you thought that if you wanted to live a healthy life, then you just had to fulfill the principle of eating 4 healthy 5 perfect. This means that every meal must have a staple food, a side dish consisting of animal protein and vegetable protein, vegetables, fruit, and milk as a complement.

In fact, food is not the only determinant of your health status. Choosing healthy foods alone is not enough to maintain your overall fitness and health.

In this new guide, there are other suggestions for a healthy life. Among them are exercising regularly, adjusting food portions, monitoring body weight regularly, and maintaining personal hygiene and the surrounding environment.

2. Milk: choices complement nutrition

Although not mandatory, milk is good to be included in your healthy diet menu everyday. Milk can help supplement the nutritional needs of your food in one day. In addition to its nutritional completeness, you can choose milk that is sugar free and low in fat, so that your daily intake of sugar and fat can be maintained.

3. There are no portion requirements

In the old slogan of eating healthy food, there were no rules and regulations on how many portions to eat a day. In fact, the provision of eating portions is very important to prevent you from becoming overweight and suffering from various chronic diseases.

Meanwhile, in the Balanced Nutrition Guidelines, you can also get a portion of a healthy food menu on your dinner plate.

4. Food ingredients must be varied

The more ingredients you eat from a healthy diet, the better the nutritional content. In the principle of balanced nutrition, it is also emphasized to consume various types of food ingredients.

Not only depending on one type of food, such as staple foods that can be replaced with corn, noodles, sweet potatoes, or potatoes - it doesn't have to be rice all the time. Whereas in the previous slogan there was no such message.

5. You should also drink lots of water

In 4 healthy 5 perfect, there is no mention that you should consume mineral water. In fact, the fulfillment of fluids is very important to maintain adequate fluid in your body. The best liquid to meet your needs is only mineral water.

Therefore, it is recommended that you drink at least 8 glasses of water per day in the Balanced Nutrition Guidelines or according to your individual needs.

Tips for eating healthy food for busy people

Being chased deadline , busy meeting schedules, overtime until late at night, having to take care of the house, and other activities sometimes make it difficult for busy people to control food intake. Usually, they only choose to eat that is fast and easy to find so that it doesn't take up a lot of time.

In fact, healthy food intake is important to support human health, control body weight, improve brain performance, and increase energy throughout the day. Here are tips and easy-to-find healthy food options for busy people.

1. Breakfast

Breakfast is very important to support energy and help control blood sugar. Avoid breakfast with foods that contain simple carbohydrates and sugar. Recommended healthy food menu at breakfast:

• Foods with high complex carbohydrates such as oatmeal, brown rice, cereals, fruit and vegetables.
• Foods that are high in fiber, for example, whole grains and cereals chia seed .
• A diet rich in protein such as nuts, seeds, almond milk, low-fat cow's milk, yogurt, and eggs.
• Foods with good fats from nuts, seeds, avocado, and coconut.

2. Don't drink too much coffee

Drinking coffee provides benefits for us, but don't overdo it. Drinking mostly coffee will burden the liver, making you dehydrated (because coffee is a diuretic drink, aka increases the rate at which urine is formed).

Therefore, it is important to pay attention to coffee intake. Try not to drink more than 400 mg of coffee per day to keep it safe and don't have dangerous side effects. As an alternative if you need caffeine intake, you can drink herbal teas such as green tea or matcha which are also loved by everyone.

3. Drink lots of water

Don't forget to drink a lot. At least drink 8 glasses of water a day so that your energy levels are high, your digestion is smooth, and your concentration is maintained.

When your body is dehydrated, sometimes your body will actually give you the wrong signal, which is the sensation of hunger. You can drink water 20 minutes before or 60 minutes after eating.

4. Eat less packaged foods

In general, packaged foods contain a lot of sugar, salt, stabilizers, preservatives, artificial flavors, artificial coloring, and so on. These food ingredients are not good for health. To get more healthy food, avoid eating packaged foods and ready-to-eat foods.

5. Eat fresh foods

Fresh meat, fish, nuts, wheat, fruit and vegetables are healthy foods that are good for health. If you want to carry snack , bring nuts or fruit and vegetables that are cut into small pieces.

6. Pay attention to the results of the food process in the restaurant

When ordering food at a restaurant, pay attention to the process of making food in the menu book, whether the food is steamed, boiled, baked, or baked. Try to avoid fried foods, foods that are dry cooked over high heat or added with oil or fat, or au gratin where your food is sprinkled with heated cheese on top.

Processed foods are high in fat and calories. You better choose a healthy menu that is boiled or baked.

7. Reduce alcohol consumption

For every glass of alcohol you drink, balance it by drinking a glass of water. Alcohol dehydrates you, makes you drunk (alcohol poisoning), and disrupts sleep patterns. For men, do not consume more than 2 glasses of alcohol a day. Meanwhile, for women, the safe limit is no more than a glass a day.

Other alternative drinks such as light alcohol, virgin Caesar, white wine spritzer, sparkling water, or even drinking water with lemon slices. Lemon water is very good for health. For example, it increases energy, helps digestion, boosts the immune system, helps detoxify, helps with weight loss, and helps skin care.

8. Eat healthy foods high in fiber

Instead of eating white rice, choose brown rice which is richer in fiber. You can also replace the white bread you usually eat with whole wheat bread. In addition to being higher in fiber, whole wheat bread and brown rice will also keep you full longer so you can run smoothly all day long.

9. Bring it snack healthy yourself

Wherever you go, bring healthy snacks such as chopped fruit, juice, oatmeal, yogurt, chopped fresh vegetables, or nuts. Eat your snack every 3 hours to help your blood sugar stay stable and prevent you from overeating during meal times.

10. Don't overeat

Eat enough at mealtime, which is about 80 percent full and don't get more than that. If you are still hungry 10 minutes later, then eat a little more.

Overeating not only results in weight gain, it also hinders your digestive system and can lead to more serious diseases such as diabetes. Yes, even if you eat healthy food, the portions must still be controlled.

11. Increase consumption of fruits and vegetables

Eat lots of fruits and vegetables every day. Look for colorful, fresh fruits and vegetables, and don't forget to wash them first to remove chemicals or pesticides that may be present in these fruits and vegetables.

Choose green vegetables, such as kale, spinach, or broccoli. Green vegetables contain lots of vitamins and minerals that are beneficial for health.

12. Eat regularly and on time

Your metabolic rate will slow down at night. It is advisable to eat healthy food before 8 o'clock in the evening so that your body has time to process the food you eat and cleanse the toxins in your body so that you avoid excess weight. Try to always eat regularly, yes.

13. Take supplements

Regardless of how well your intake of healthy foods is, no one has perfect nutrition in the body. With an environment that contains many substances that are not good for our bodies, or stress due to work can affect the nutrition in our bodies. The following are recommended supplements for consumption:

• Multivitamin or mineral supplement
• Probiotic supplement
• Vitamin B complex (to help reduce stress, increase metabolism and help boost the immune system)
• Supplements containing essential omega-3 or omega-6 fatty acids
• Fish oil (to help improve the work of the brain, improve the digestive system, reduce stress, and control appetite)

Everyone has different nutritional needs. Consult a dietitian to discuss what supplements are right for you.

All of the tips mentioned above are fairly easy things to do, no matter how busy you are. Always remember that your health is more important than your busy life.

Keep in mind that the key to healthy living is dedication and motivation from yourself to start a healthy life. So, even though you're busy, don't forget to pay attention to a healthy diet for your health.

Eating healthy food can also make you feel good

The healthy, delicious foods below contain good nutrients that have been shown to provide an energy boost, lower levels of the stress hormone cortisol, and increase levels of the happy hormone serotonin. Here are the foods and healthy diet menus that can be made mood be better and cheerful all day long:

1. Oranges

Oranges are a storehouse of vitamin C. Vitamin C has various benefits, not only boosting the immune system. This vitamin has been shown to be effective in reducing the physical and psychological effects of stress.

The highest levels of vitamin C in the body are found naturally in the adrenal glands, and research shows that stress depletes the body of vitamin C. That is why people who have high vitamin C levels do not show the signs of mental and physical stress that are expected when experiencing acute psychological challenges.

What's more, they reported bouncing back from stressful situations more quickly than people with low vitamin C levels in their blood.

2. Cashews

You don't have to eat cashews only during Eid. Cashews can be consumed at any time. In addition, this healthy food has been named as one of the best stress relievers among all types of nuts. This is because cashews contain high levels of zinc per ounce to meet 11 percent of your daily needs.

Low zinc levels in the body have been linked to high anxiety and a tendency to depression. Moreover, because the body does not have the facilities to store zinc reserves, you must get daily intake, such as from cashews.

3. Yogurt

A 2013 UCLA study among 36 healthy women found that consuming the probiotics in yogurt reduced brain activity in areas that deal with emotions, including stress, compared to people who consumed yogurt without probiotics or no yogurt at all. This study is small so more research is needed to confirm the results.

It doesn't hurt to snack on yogurt as a way to relieve stress. Moreover, yogurt also contains a number of other important nutrients such as protein and calcium.

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