The pandemic has forced people to stay at home. Meanwhile, hygiene and body immunity must be your priority during this pandemic. How to? It’s simple, starting with setting a healthy diet . The following are some things to consider when setting a healthy diet.
Regulating Healthy Eating Patterns to Maintain Ideal Body Weight
One of the things you want to achieve by setting a healthy diet is to keep your weight at an ideal body weight. You can follow the steps below to form the ideal healthy diet for you.
Daily balanced diet
The first way to adjust your diet is to consume a variety of nutrient-rich foods. You’ve probably heard of the “4 healthy 5 perfect” guidelines, but there’s also the Ministry of Health’s “My Eating Plate” guideline. These guidelines recommend that you fill part of your plate with vegetables and fruit, the rest with carbohydrates and protein as part of a healthy diet.
Instead of focusing on eating to be full with large portions, you must eat to maintain health and increase immunity. Well, when you cook your own food at home, make sure not to overcook the green vegetables so that the nutritional content is maintained or you can also try whole grains in your daily menu. Apply this when you have breakfast, lunch, and dinner.
Drink enough water
Every day, adult humans need to drink at least 8 glasses of water a day. Of course it can be more, especially if you are an active person. Given that 70% of the human body consists of water, the recommendation to drink moderately is very important as a way to regulate a healthy diet. In addition to 8 glasses a day, there are many suggestions for you to drink water, such as after exercise, after waking up, or before lunch and dinner.
This water consumption can also be obtained from the food you consume. Instead, avoid drinking alcoholic and fizzy drinks, just plain water is enough.
Avoid fatty and oily food
Not all fats are bad, there are also foods that contain healthy/good fats needed by the body. Well, it’s saturated fat that you should avoid from your meal, because it can form bad cholesterol that can lead to heart attacks.
These saturated fats are most often found in oily foods, such as fried foods. In addition, how to regulate a good diet can also be started by reducing the consumption of red meat, high-fat milk, and processed foods. You can replace it with nuts, fish, chicken, and vegetable oils that are more healthful.
Reduce salt and sugar
What would happen if there was no salt and sugar in food? It’s definitely going to be bad. It’s okay to eat foods that contain salt and sugar, as long as it’s in the right amount. WHO recommends consuming 5 grams of sodium or about 1 teaspoon per day. As for sugar, WHO recommends as much as 50 grams or about 4 tablespoons.
You can replace salt and sugar from your daily diet with spices, so that the food becomes more varied. Then, also reduce eating snacks such as potato chips, chocolate bars, candy, and the like which are actually very high in calories and do not contain the nutrients your body needs.
Get used to cooking yourself at home for a healthy diet
You have to start reducing eating habits in restaurants as a way of managing a healthy diet, especially if you don’t know how many calories you are consuming at that time, and especially in a situation where you have to always be at home. At first it might seem troublesome to always cook at home, but actually you can make cooking a fun activity, either alone or with your family.
Besides being able to serve delicious and nutritious food, you can build better relationships with other family members. Well, you can finally try a variety of recipes that have been attracting your attention for a long time. You will be able to set your own healthy diet. Also effective for weight loss if you can manage the calories that enter your body.
Take supplements or vitamins
To be able to always apply how to set a healthy diet, obviously requires a very big commitment. However, you may not be able to regularly consume vegetables and fruits every day, moreover there are so many nutrients and vitamins that must be met.
The quickest and best way that you can do as a substitute for consuming vegetables and fruit in your healthy diet is to take additional dietary supplements or vitamins. Currently, there are many brands that sell dietary supplements and vitamins in tablet or capsule form. Choose the one that suits your needs.
Food hygiene is a priority
In the midst of conditions like today, cleanliness is number one. There are so many diseases caused by dirty food. Therefore, you need to wash vegetables and fruit with boiled water before cooking. Also wash your hands before you start processing food. Make sure every food ingredient is cooked to a minimum temperature of 72 degrees to kill germs and bacteria that are present. This is an important step in creating a healthy diet for you.
Complete how to adjust your diet with regular exercise so that the body remains prime in all conditions.