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Ways to Implement a Healthy Eating and Balanced Nutritious

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A healthy eating pattern is important to maintain every day, regardless of whether you are a child, teenager, or adult. This habit holds significant potential benefits for your overall health, not just physically but also mentally.

Some of the benefits of healthy https://ninetenrapidcare.com/ eating that you can experience include maintaining heart and digestive health, strengthening teeth, muscles, and bones, reducing the risk of chronic diseases, and improving mood and sleep quality.

However, many still need to learn how to implement a healthy and balanced nutritious diet. Therefore, let’s take a closer look at the following explanation.

Risks of Diseases Due to Unhealthy Eating Patterns

The World Health Organization (WHO) reveals that one of the main risk factors for developing diseases is unhealthy eating patterns, including irregular eating habits.

Here are some risks of diseases that can occur due to unhealthy eating patterns:

Criteria for a Healthy Diet and How to Regulate It

According to the journal Nutrients, a healthy eating pattern involves consuming sufficient and balanced nutrition to meet the body’s physiological needs.

Meanwhile, the Indonesian Ministry of Helth explains that the criteria for a healthy eating pattern are consuming various foods in ideal portions.

This criterion is called “Isi Piringku,” a guideline where half of your plate should be filled with vegetables and fruits, while the other half should consist of staple foods and protein sources.

1. Choose complex carbohydrate sources

You should generally fulfill your carbohydrate intake with at least 45-65% of your daily calories. This requirement varies depending on age, gender, physical activity, and overall health condition.

Among the various foods containing carbohydrates, it is recommended to choose complex carbohydrate sources because they are healthier and packed with nutrients.

2. Consume fruits and vegetables every day

Ideally, you must consume half a plate of vegetables in each meal portion. Most experts also recommend eating at least two to five servings of fruit per day.

It is because fruits and vegetables are rich in nutrients, not only macronutrients such as carbohydrates, protein, and fat, but also micronutrients including vitamins and minerals.

3. Fulfill your protein intake

Most nutrition experts recommend consuming about 15-30 grams of protein per meal, or approximately 0.8 – 2 grams per kilogram of body weight. However, these requirements may vary for everyone.

To fulfill the adequate protein portion, you can choose animal protein sources such as:

4. Fulfill your intake of healthy fats

Many people consider fat consumption unhealthy. However, good fats also provide numerous benefits to the body. It is recommended to fulfill your fat intake at around 20-35% of your total daily calories.

It is important to fulfill the intake of healthy fats in your daily diet, starting from avocados, and tofu, to fish rich in omega-3 fatty acids, such as salmon, sardines, tuna, anchovies, catfish, and mackerel.

5. Complete your consumption of whole foods

You need to consume whole foods to obtain complete nutrition. These foods are suitable for consumption as healthy snacks between regular meals.

  • Here are some examples of whole-food snacks that you can consume:
  • Nuts, such as almonds, hazelnuts, walnuts, or peanuts
  • Seeds such as sunflower seeds, chia seeds, or flaxseeds

6. Eat at the right time

Regular meals are also part of a healthy eating pattern that should be practiced. In addition to helping maintain an ideal body weight, this habit can optimize the body’s metabolic processes.

Here are examples of regular meal schedules that are beneficial for your body’s metabolism.

7. Limit consumption of processed foods and added sugars

In a healthy and balanced eating pattern, it is important to limit the consumption of processed foods and foods high in added sugars.

Processed foods often contain unhealthy fats, excessive salt, and added sugars that can lead to weight gain, heart disease, and other health problems. Instead, focus on consuming fresh and natural foods as much as possible.

Choose fresh fruits and vegetables, lean sources of protein, whole grains, and healthy fats. These foods are generally richer in nutrients and provide essential vitamins, minerals, and fiber without added sugars or artificial additives.

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