1. Be Grateful and Savor the Variety of Food

Everyone is expected to always be grateful and enjoy every meal they consume. Gratitude is realized by praying before eating, while enjoying food is determined by the taste, processing, presentation, and atmosphere of eating. Eat unhurriedly, so that food can be digested and absorbed better by the body.

2. Eat plenty of vegetables and enough fruits

The recommended daily consumption of vegetables and fruits is 300-400 grams for children under five and school-age children and 400-600 grams for adolescents and adults. Consumption of fruits and vegetables will contribute to the intake of vitamins, minerals, and dietary fiber. These two foods play a role in maintaining normal blood pressure, blood sugar, and cholesterol, preventing constipation, and obesity.

Meet your daily vegetable and fruit needs

3. Make it a habit to eat side dishes that contain high protein

Side dishes consist of animal protein sources (beef, mutton, poultry, fish, seafood, eggs, milk, etc.) and vegetable protein (soybeans, tofu, tempeh, green beans, peanuts, red beans, black beans, tolo beans, etc.). Try to provide both at every main meal.

4. Get used to eating a variety of staple foods

Staple foods are the main source of carbohydrates to produce energy. Examples include rice, corn, cassava, sweet potatoes, potatoes, taro, arrowroot, sorghum, sago, and their processed products. Apart from carbohydrates, staple foods also contain vitamins B1, B2, several minerals, and fiber (for whole cereals).

5. Limit Consumption of Sweet, Salty, and Fatty Foods

The recommended daily limit is 50 grams (4 tablespoons) of sugar, 1 teaspoon (5 grams) of salt, and 5 tablespoons (67 grams) of fat. Excessive sugar consumption can increase the risk of type 2 diabetes mellitus, salt increases the risk of high blood pressure, and fat increases the risk of heart disease.

6. Make Breakfast a Habit

Breakfast is the time to eat between waking up and 9am. The goal is to fulfill 15-30% of daily nutritional needs. Breakfast is important to help school children improve learning concentration and stamina and prevent obesity for teenagers and adults. In addition, this morning meal also gives us the energy to perform optimal physical activities after waking up in the morning. 

7. Make it a habit to drink enough water

The body needs water to perform its functions. In addition, two-thirds of our body weight is water. Therefore, we need to consume at least 8 glasses per day for light activities and more than that for heavy workers, high physical activity, pregnant women, and breastfeeding. In addition to being sufficient, the water consumed must also be safe, aka free from germs and harmful ingredients.

Drink at least 8 glasses of water per day for light activities and more than that for heavier activities

8. Get used to reading labels on food packaging

Label information is generally on the back of the package, not only the expiration date, but also the nutritional content in a product or food. Getting used to reading food labels is very good for estimating the danger for someone who is at high risk because they have certain diseases, such as allergies or diabetes.

9. Wash Hands with Soap and Clean Running Water

The correct way to wash your hands is with soap in clean running water. The goal is to ensure clean hands and kill germs quickly and effectively. This behavior must be done with self-awareness and done in the right way to ensure hands are clean.

10. Get Enough Physical Activity and Maintain a Normal Body Weight

The recommendation for physical activity is 30 minutes every day or 150 minutes a week. Through regular physical activity, we can maintain a normal body weight, balance calories in and calories out, and improve our health. Remember, exercise is definitely physical activity, but physical activity is not necessarily exercise.

Well, those are the 10 balanced nutrition messages that Ladies all need to know. The above messages apply to adults in good health and to maintain good health. If you have certain disease conditions, there may be adjustments that must be made. Let's apply it Ladies, don't just memorize it!

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