The body must meet its nutritional needs to be healthy in daily activities. We generally get the daily nutritional needs of the body from food. Our health condition can decline when the body does not get the nutrients it needs. This applies due to weak immunity, which is closely related to infectious diseases and caused by an excess of certain nutrients, which can cause various non-communicable diseases.
Unfortunately, Indonesian people's food consumption is still not following the message of balanced nutrition. Facing this, you can become an agent of change for your family and those closest to you to make Indonesia healthy. Let's see some things related to diet that we need to fix together!
1. Increasing Consumption of Vegetables and Fruits Early on
According to Basic Health Research conducted by the Ministry of Health in 2018, only 1 out of 20 toddlers has met their fruit and vegetable consumption needs. Introducing various fruits and vegetables from an early age is important for the growth and development of children. Because each type of fruit and vegetable contains different vitamins and minerals, we need to consume various fruits and vegetables.
So, for you mothers, have you provided enough vegetables and fruit for your little one? Giving fruit and vegetables to your little one often requires extra effort. For this reason, fruits and vegetables can be created or hidden in your little one's favorite food to increase their intake of nutrients.
2. Increase Consumption of Animal Protein
Undeniably, the Indonesian people's protein consumption is still more dependent on vegetable protein, which is more affordable. However, when viewed from the quality of the protein and minerals contained in vegetable protein, its value is still lower than animal protein. Therefore, it is recommended to consume both animal and vegetable protein in the daily diet so that the quantity and quality of the nutrients consumed are complete. Examples of good quality foods for animal protein sources are fish and eggs. Meanwhile, for vegetable protein, examples of foods of reasonably good quality are tofu and tempeh.
3. Avoid Consuming Foods Containing High Levels Of Sugar, Salt, and Fat
Fast food and various snacks high in sugar, salt, and fat are easy to find in Indonesia. Some people consume high-fat fast food, high-sugar drinks, and high-salt snacks daily. Excessive consumption of sweet, salty, and high-fat foods can increase degenerative diseases such as diabetes, high blood pressure, and heart disease. Therefore, sugar, salt, and fat consumption need to be limited in the daily diet. In one day, the limit for consuming sugar is four tablespoons (50 g), salt, one teaspoon (2000 mg), and fat/oil five tablespoons (67 g).
4. Increase Fluid Intake
Lack of fluid intake can cause dehydration. In a more severe stage, a lack of fluids can also increase sodium levels in the blood, which increases the occurrence of hypertension. Lack of fluid consumption often occurs in adolescents. Therefore, awareness of maintaining fluid intake is essential. One way we can do this is to bring water into a drinking bottle when traveling. The best source of fluids in the body is water, which helps digestion, removes toxins, organizes cells and blood, regulates acid-base balance, and regulates body temperature. Don't let sweet drinks such as tea, coffee, or boba consume more than our daily water consumption.
You can do four things to improve the implementation of balanced nutrition in your daily life. Have you done these four things? If yes, you are very cool! However, even if you haven't, you can now start implementing these four things. Keep reading Fitie for the latest nutrition and health articles!
Sources:
Kementerian Kesehatan RI. (2014). Pedoman Gizi Seimbang. Jakarta: Kementerian Kesehatan RI.
Kementerian Kesehatan RI. (2018). Riset Kesehatan Dasar Republik Indonesia. Jakarta: Kementerian Kesehatan RI.