Diet is often used as a way to get the ideal body weight. However, eating patterns for a healthy diet does not mean it has to be done by skipping meals.
Well, to find out the right way to live a healthy diet, see the explanation in the following article.
The key to a healthy diet is to balance the number of calories consumed with the number of calories expended.
In addition, a healthy diet is also carried out by completing the body’s nutritional needs, such as protein, carbohydrates, fats, as well as various vitamins and minerals.
Not only to meet the body’s energy and nutritional needs, eating a healthy diet is also good for maintaining an ideal body weight and reducing the risk of certain diseases, such as heart disease, stroke, and type 2 diabetes.
To have a healthy diet, it is important for you to know the daily calorie requirement guidelines and what are good food choices to consume.
Recommended Daily Calorie Intake
If the number of calories you consume exceeds the body’s required limit, especially if you rarely exercise, it can lead to weight gain or even obesity. This is because calories that are not absorbed by the body will be stored as fat.
Therefore, the amount of your daily calorie intake must be balanced to maintain a healthy body. Each person’s calorie needs vary depending on age and gender.
The following are recommendations for daily calorie intake by age according to the Ministry of Health of the Republic of Indonesia 2019:
• Children ages 1–6 years: 1,350–1,400 calories
• Children ages 7–9: 1,650 calories
• Teenagers: 2,000–2,500 calories
• Adults: 2,550–2,650 calories
• Pregnant and lactating women: 2,850 calories
Food Choices for a Healthy Diet
The choice of food and drink you consume needs to be adjusted to your daily calorie needs. For example, if you need 2,200–2,500 calories per day, you can meet that calorie intake from 170 grams of protein from eggs, fish, meat, and tofu and tempeh.
If you consume fast food or packaged food and beverage products, you can see the number of calories that are usually listed on the product packaging label.
In general, there are several food choices that you can consume when following a diet for a healthy diet, namely:
• Vegetables, such as spinach, potatoes, mushrooms, sweet potatoes, mustard greens, and carrots
• Fruits, such as mangoes, bananas, avocados and apples
• Grains, such as oats, whole wheat bread, oatmeal, and brown rice
• Milk and low-fat dairy products, including yogurt and cheese
• Sources of protein, including seafood, poultry, eggs, meat and nuts
• Healthy oils, such as coconut oil and olive oil