Healthy diet menu is a list of balanced nutritious foods with levels that are adjusted by the body’s needs every day. This menu is not only specifically for those who want to manage the body, but for all those who want to live a healthy life.
To get the maximum benefit, your healthy diet should contain a variety of essential nutrients that the body really needs. Essential nutrients are nutrients that cannot be produced by the body, so it must be fulfilled by consuming foods that contain these nutrients.
Essential nutrients that must be present in a healthy diet are divided into two categories, namely macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large quantities to provide energy for the body. Macronutrients consist of carbohydrates, protein, and fat. While micronutrients are nutrients that support the body’s performance, and are consumed only in small amounts. Which includes micronutrients are vitamins and minerals.
The Importance of Necessary Nutrition in a Healthy Diet Menu
Every day, the body needs to be given an intake consisting of carbohydrates, proteins, fats, various vitamins and minerals, and water to support its performance.
Why are these substances so important for the body? Here is the explanation:
The body’s main energy source comes from carbohydrates. The brain can also work optimally if it gets enough of this intake. Examples of good carbohydrates are foods made from whole grains, vegetables, fruits, and nuts. Carbohydrates that you must limit their consumption include white rice, packaged fruit drinks, soft drinks, potato chips, sweets, and sweet cakes.
This substance is a source of energy for the body. Adequate protein intake is very important for the growth of body tissues, helps maintain body health, and helps the body heal itself. Protein can be found in eggs, fish, meat, soybeans, poultry, cheese, and nuts.
You might avoid if there are foods that contain fat. However, fatty foods do not always have to be avoided. The body also needs fat intake to maintain cell structure and help body tissues function properly, maintain the immune system, and help the body absorb vitamins.
Even so, you must know the limits in eating fatty foods so as not to cause weight gain, and not increase the risk of heart disease and other health problems. Choose good fatty foods, such as fish, lean poultry meat, oils from vegetables (olive oil). Limit fatty foods like pizza, burgers, sausages and fast food, because they are high in saturated fat.
- Vitamins and minerals
Both of these substances can help the body’s organs carry out their functions. Vitamins needed by the body are vitamins A, B, C, D, E, and K. While minerals the body needs, include calcium, iron, potassium, zinc, and selenium.
Liquids do not have nutrients, but water can hydrate the body. About half of your body’s composition consists of water. Apart from drinking water, you can get liquids from foods such as fruits and vegetables.
All of the above ingredients you can get if you run a healthy diet.
Don’t Forget to Meet Your Daily Calorie Needs
In addition to paying attention to the nutritional value, foods that must be in the healthy diet should also be adjusted to your daily calorie needs. Each individual has different calorie needs. However, the average adult needs 2000 calories per day. Consult a nutritionist so that you can find out the number of calories that suits your body condition, including age, gender, daily physical activity, metabolism, height and weight, and certain health conditions.
Eating based on calorie needs is very important, especially for those of you who want to lose or maintain weight. Calories can make the body energized. However, consuming more calories than the body needs can make it accumulate in the body and stored as fat.
Example of a 2000 Calorie Healthy Diet Menu
Here is a 2000 calorie healthy diet menu that you can apply for breakfast, lunch, and dinner. Even though it’s called a healthy diet, your tongue can still be spoiled by this food variation.
You can fill your stomach by eating a bowl of cereal with a sprinkling of raisins and fat-free milk. After that, one small banana and one whole grain bread with spread margarine and jam you can eat.
Other healthy breakfast choices are oatmeal mixed with raisins and cooked with margarine. For drinks, you can drink orange juice (250 ml) and non-fat milk (120 ml).
You can make sandwiches consisting of bread made from whole grains, chicken, lettuce, sauteed mushrooms, and mustard sauce. End your lunch with 200 gram boiled potatoes.
Capcay tofu with vegetables and paprika, a bowl of brown rice and one cup of iced lemon tea about 250 ml.
Another dinner variation that you can try is 140 grams of grilled salmon sprinkled with celery leaves, onions, and bread crumbs. Serve with rice, 125 grams of steamed broccoli, and almonds. End the dinner with nonfat milk (250 ml).
Examples of snacks that you can consume every day consist of 250 grams of low-fat yogurt mixed with fruit.
Maybe there are times when you get bored with healthy foods and want to eat foods with high levels of fat and calories, like fast food. You can consume it on certain days, for example every Sunday. However, the next day, you must eat foods that are low in calories to avoid calorie buildup in the body. Applying a healthy diet will be more helpful if you exercise regularly, at least 30 minutes per day, in order to maintain physical fitness.