Table of contents:
- The Importance of Nutrients That Must Be Included in a He althy Diet Menu
- Don't Forget To Meet Your Daily Calorie Needs
- Sample He althy Diet Menu 2,000 Calories
A he althy diet menu is a list of balanced nutritious foods with nutrients that are tailored to the body's needs every day. This menu is not only for those of you who want to lose weight, but also for everyone who wants to live a he althy life
To get maximum benefits, your he althy diet menu must contain a variety of essential nutrients that the body needs. Essential nutrients are nutrients that cannot be produced by the body itself, so they must be met by consuming foods that contain these nutrients.
Essential nutrients that must be included in a he althy diet are divided into two categories, namely macronutrients and micronutrients. Macronutrients are nutrients that the body needs in large amounts to provide energy for the body. Macronutrients consist of carbohydrates, proteins, and fats.
Meanwhile, micronutrients are nutrients that support the body's performance, and are enough to be consumed in small amounts. Micronutrients include vitamins and minerals.
The Importance of Nutrients That Must Be Included in a He althy Diet Menu
To support its performance, the body needs to be given an intake consisting of carbohydrates, protein, fat, various vitamins and minerals, and water every day. Why are these substances so important for the body? Here is the explanation:
The body's main source of energy 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, fruit, and nuts.
Carbohydrate consumption that you should limit includes white rice, packaged fruit drinks, soft drinks, potato chips, sweets, and sweet pastries.
This substance is a source of energy for the body. Adequate protein intake is very important for the growth of body tissues, helps maintain a he althy body, and helps the body heal itself.
Protein can be found in eggs, fish, meat, soybeans, poultry, cheese, and nuts.
Fatty foods don't always have to be avoided. The body also needs fat intake to maintain cell structure and help body tissues function properly, help produce hormones, and help absorb vitamins.
Even so, you must know the limits of consuming fatty foods so as not to cause weight gain, and not increase the risk of heart disease and other he alth problems.
Choose good fatty foods, such as fish, lean poultry, vegetable oils (olive oil). Limit fatty foods, such as pizza, burgers, sausages, and fast food as they are high in saturated fat.
4. Vitamins and minerals
These vitamins and minerals can help the body's organs carry out their functions. The vitamins needed by the body are vitamins A, B, C, D, E, and K.
Meanwhile, the minerals that the body needs include calcium, iron, potassium, zinc, and selenium.
Fluid does not have nutrition, but water can hydrate the body. About half of the composition of the human body consists of water. Apart from drinking water, you can get fluids from foods such as fruits and vegetables.
All the ingredients described above, from carbohydrates to water, you can get if you follow a he althy diet menu.
Don't Forget To Meet Your Daily Calorie Needs
In addition to paying attention to the nutritional value, the foods that must be in a he althy diet menu must also be adjusted to your daily calorie needs. Each individual has different calorie needs. However, the average adult needs 2,000 calories per day.
Consult a nutritionist so you can find out the number of calories according to your body condition, including age, gender, daily physical activity, metabolism, height and weight, and certain he alth 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 cause them to accumulate in the body and be stored as fat.
Sample He althy Diet Menu 2,000 Calories
Here is a he althy 2,000-calorie diet menu that you can apply for breakfast, lunch, and dinner. Even though it is called a he althy diet menu, your tongue can still be spoiled by this variety of food:
You can fill your tummy with two hard-boiled or scrambled eggs with a little oil. For a more filling breakfast, you can also combine the eggs with two slices of whole wheat toast with butter and one cup of low-fat milk.
Milk can be replaced with a cup of tea or coffee without milk and sugar.
In the afternoon, you can eat a piece of grilled or sautéed chicken breast, a bowl of salad or gado-gado, plus a handful of rice. Boiled or baked potatoes can also be an alternative to rice.
At dinner, have one cup of steamed or sautéed broccoli, one cup of brown rice, one piece of fish, and one salad bowl of spinach, tomatoes and onions.
Examples of snacks that you can consume every day include fruits, oatmeal, low-fat yogurt, and nuts.
There may be times when you are bored with he althy food and want to eat foods with high fat and calorie content, such as fast food. You can eat them on certain days, for example every Sunday.
However, the next day, you must eat low-calorie foods to avoid calorie accumulation in the body.
In addition to implementing a he althy diet menu, it is also recommended that you regularly exercise for at least 30 minutes per day, in order to maintain your weight and body fitness.
If you are still confused in determining a he althy diet menu or you are on a certain type of diet, you should consult a doctor for proper dietary advice.