HealthBank – Effective Ways of a Healthy Diet to Lose Weight, The goal of a healthy diet is not only to lose weight, but also to keep the body healthy. The key is to balance the number of calories consumed with the number of calories expended.
In addition to balancing calories, a healthy diet also needs to complement the intake of nutrients that the body needs, such as vitamins and minerals, protein, carbohydrates, and fats. Before starting, you need to know the following guidelines regarding daily calorie needs.
Recommended Daily Calorie Intake
To maintain a healthy body, you need to balance the amount of daily calorie intake. Everyone has different calorie needs, depending on age and gender. The following are recommendations for daily calorie intake by age according to the Ministry of Health 2019:
- Ages 1-6 years: 1350-1400 calories
- Ages 7-9: 1650 calories
- Teenagers: 2000-2500 calories
- Adults: 2550-2650 calories
- Pregnant and lactating women: 2850 calories
Types of Food for a Healthy Diet
After knowing your daily calorie needs, you can adjust it according to the food choices you eat. For example, if you need 2200-2500 calories per day, then you can meet your calorie intake from 170 grams of protein obtained from fish, eggs, meat, tofu, and tempeh. Here are food choices that you can consume in a healthy diet:
- Vegetables, such as mustard greens, carrots, spinach, potatoes, sweet potatoes, and mushrooms
- Fruits, such as apples, avocados, mangoes, and bananas
- Milk and low-fat dairy products, such as cheese and yogurt
- Whole grains, such as whole wheat bread, oats, brown rice, and oatmeal
- Protein-rich foods, such as eggs, meat, nuts, and seafood Healthy oils, such as olive oil and coconut oil
Healthy Diet Guide
The goal of a healthy diet is not only to lose weight, but to change unhealthy eating habits into healthy eating patterns that are done consistently. Here are some tips to get you started:
Don’t skip breakfast
Skipping breakfast will actually make you hungry quickly, so you will tend to overeat. In addition, you will also lack energy and lack of nutrients that are important for the body, such as protein, calcium, magnesium, vitamin A, vitamin C, zinc and folate.
Eat when you feel hungry
When hunger begins to appear, make sure you eat immediately. Thus, your meal portion will be more controlled and full faster. Avoid eating or snacking when you are already very hungry or when you are stressed or anxious. This is because if you eat when you are stressed, the urge to overeat will be higher, so you will find it difficult to regulate the portion of food and the type of food consumed, so your weight will be difficult to control.
Reduce snacking habits
One way to reduce snacking habits is to regularly eat nutrient-rich foods, so that they can meet daily calorie needs. If you want to keep snacking, eat smaller portions. Avoid snacks that are too sweet or contain high salt, such as fried foods, candy, or packaged chips.
In general, the goal of a healthy diet above is to maintain your health. However, before going on any diet, you should consult with a nutritionist first to determine the right healthy diet according to your health condition, especially if you have certain diseases, such as hypertension and diabetes.
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