Guide to Preparing a Healthy Food Menu For Every Day

Healthy food Menu that includes balanced nutrition is very important to maintain the health of the body and to help us always in excellent condition. Inputting together a healthy and nutritious food menu, we should include dietary ingredients that vary and in the right proportions.

Besides good for the health and fitness of the body, the menu of foods that vary and in An appropriate dose will help us to maintain the ideal weight.

A food Menu that includes balanced nutrition will provide enough nutrients for the body to perform its functions.

To create the ideal food menu, several types of groceries must not be missed such as fresh fruit and vegetables, whole grain, and nuts.

Healthy protein sources such as lean meats, eggs, fish, and milk should be included to increase the variation and quality of nutrients from the food served.

Surprisingly Easy to Prepare Healthy Food Menu

The National Health Service, which is an institution providing health information and services in the UK launches a guide to arranging healthy and nutritious food, called "The Eatwell Guide".

In this guide, the principle is that the food menu that we consume daily must be derived from each food group. Below are some of the principles of preparation the healthy food menu of "The Eatwell Guide" That we can apply in our daily lives:

• Limit consumption of fats, salts, and sugars

The background of the launch of "The Eatwell Guide" is because, in the UK, most people consume foods that are high in calories and too much fat, salt, and sugar.

On the other hand, the consumption of fruit, vegetables, fish, and fiber is still low.

Not much different from the UK, our country faces similar problems coupled with the emergence of various fast food outlets that are increasingly mushed lately.

Chocolate, cakes, biscuits, soft drinks, butter, and ice cream are examples of foods that contain a lot of fat and sugar. If you are happy to consume foods that contain a lot of fat, salt, and sugar, it is certainly not good for the healthy food menu that you are trying to practice.

Try to start pruning the types of food, both in terms of frequency and proportions. That is, try to consume them infrequently and in small quantities.

• Consume at least 5 servings of Vegetables and Fruits every day

Most of us do not consume enough fruit and vegetables. In fact, fruits, and vegetables play an important role because they are a very rich source of vitamins and minerals.

In fact, the proportion of fruits and vegetables should reach a third of the total food we consume each day.

For that, it is advisable to consume at least 5 portions of vegetables and fruits every day. The presentation can vary.

You can consume vegetables and fresh fruit or juice. But keep in mind that juices and/or smoothies should not be more than 150 ml per day.

Fruits and vegetables are a source of vitamins, minerals, and fibers in our healthy food menu. A lot of evidence suggests that someone who consumes at least 5 portions of vegetables and fruits per day has a lower risk for Heart disease, Stroke, and Cancer.

It is not difficult to consume 5 portions of vegetables and fruits in a day. An apple, banana, pear, or other fruit of a similar size is already a serving.

A piece of pineapple or melon is also a portion. Similarly, 3 tablespoons of vegetables.

Thus, include vegetables or fruit in each of your large meals (3 times a day) and in a snack between each large meal (2 meals a day) is enough to meet the needs of vegetables and fruits in a day.

• Restricting the consumption of food from flour     

     

It turns out that foods based on flour or carbohydrate sources such as potatoes, bread, rice, or pasta should be no more than a third of our total diet. Of course, this is contrary to the understanding that has been misguided in the community where rice consumption is precisely as much as possible.

Foods that contain carbohydrates are indeed a source of energy for our bodies but don't forget to include other carbohydrate sources that are also rich in fiber in our healthy food menu. Potatoes, for example.

Potatoes and their skin not only provide carbohydrates according to the needs of the body but also vitamins and fibers. Brown rice, pasta, and white bread also contain more fiber and vitamins.

• Nuts, Eggs, Meat, and Fish as a source of Protein

Proteins are important to our body for growth and repair the cells that are experiencing damage. Meat other than protein source also provides minerals that are important for the body such as iron, zinc, and vitamin B.

But keep in mind that meat can be a source of fat as well. To overcome this, remove the fats and skin from the meat before processing them and make sure to cook the meat until cooked.

Fish in addition to providing proteins also omega 3 fatty acids. Try to include the fish in your healthy food menu at least 2 times a week.

Choose fresh fish, because the fish sold in canned packaging may have high salt content.

• Milk as another source of Protein

Milk and dairy products such as cheese and yogurt donate a lot of protein and calcium to the body.

To be able to reap the maximum benefits of milk and dairy products without worrying about being fat, choose milk and dairy products that are low in fat and low in sugar. Alternatives to milk like soy milk can be tried.

• Carefully select Cooking Oil

The healthy food menu that you have difficulty stacking will be messy if most foods are fried, especially if fried using an unhealthy oil. Preferably, choose cooking oil with unsaturated fats. Usually, oil from sunflower seeds, olive oil, and vegetable oil are relatively healthier.

• Drink Plenty of water

The human body needs a fluid intake of 6-8 glasses a day. According to the preparation guide of this menu, all kinds of liquids ranging from water, low-fat milk, low-sugar beverages, tea, and coffee are included in the liquid that we can consume daily.

Likewise with fruit juices and smoothies. However, be sure not to include sugar in those types of beverages so as not to damage your teeth and increase your blood sugar levels.

This guide to creating a healthy food menu from "The Eatwell Guide" can be applied to almost the entire age range, except for children under two years old because they have different nutritional needs.

Between the ages of 2-5, a child should begin to be introduced to the same food that other family members consumed (in proportion as described in the points above).

While in healthy adults, the way of composing a menu as described has almost not caused any problems. Good luck!

Read Also:

List of Foods Containing High Protein

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