Fresh Diet for Busy People

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Eating every day greatly affects your health in a total way. A fresh diet will provide the body with energy for activities and vitamins to carry out various functions. On the other hand, an improper diet can cause digestive problems, make body weight fluctuate, and increase the risk of disease.

Then, what is the most important fresh diet for people who are extraordinarily busy with schedules? It could be that the principle of “4 Fresh 5 Perfect” has become a jargon that has been ringing in your head. However, with the passage of time and the growth of knowledge, this jargon is no longer suitable for today’s life.

The Indonesian Ministry of Health has now produced a replacement, namely the Vitamin Balance Principle (PGS). PGS practices the principle of consuming various kinds of food accompanied by physical activities, a clean lifestyle, and controlling body weight in an orderly manner. This principle organizes a fresh diet with Vitamin Balance Tumpeng to support the principle of “4 fresh 5 perfect”.

The bottom of the very wide tumpeng contains the main food ingredients that need to be eaten in very large quantities. On the next level, there are fruits and vegetables. After that, there are animal side dishes, milk, and other protein and fat bases.

On the top of the cone which is very small in size, there is sugar, oil, and salt whose intake needs to be limited. You also need to fulfill the desire of the solution by drinking at least 8 cups of water every day. Complete with physical activity and monitor your body weight in an orderly manner to maintain the perfect body weight.

Guide to Practicing Healthy Eating

You actually have a healthy diet by practicing the Principle of Vitamin Balance. However, it is undeniable that routine or special circumstances can affect your expedition in practicing this principle. Below are various tips to help maintain a good diet for those of you who may have a little time to eat fresh food.

1. Don’t Forget Breakfast

Breakfast is the most important meal of the day, because this is where you get the energy to carry on throughout the day. Eating a fresh breakfast can also prevent you from the risk of various diseases, including type 2 diabetes. Furthermore, several types of food for breakfast can fulfill your fresh diet.

  • Eat environmental carbohydrates such as oatmeal, brown rice, and cereal.
  • Eat foods that are high in fiber such as fruit, vegetables, whole grain cereals, and chia seeds.
  • Protein bases such as nuts, seeds, milk, eggs, and yogurt.
  • Healthy fat bases, such as whole grains, avocado, and coconut.

2. Don’t drink too much coffee

Coffee does make you fresher in the morning, but don’t drink it too much. One of the direct consequences of drinking coffee is loss of body fluids, because coffee can speed up the release of water from the body through urine.

If you want coffee before your activity, it is enough to consume 1-2 cups per day. Choose dark coffee with little or no sugar at all. Avoid using creamer or bonus toppings that will increase the number of calories.

3. Drink Lots of Water

A fresh diet is not complete without water. Everyone’s desire for water can be different according to their body weight. However, as a guide, drink very little 8 cups of water every day to fulfill your body’s desires.

Consumption of sufficient water will maintain the smooth functioning of the body and prevent you from losing body fluids. When you lose body fluids, your body sends out false signs of hunger. This is what makes a person often eat a lot without knowing it.

4. Increase Natural Food, Limit Packaged Food

The best thing you can give your body is fresh and natural food. As much as possible, eat side dishes, fruits, vegetables, and the like that come directly from the market or supermarket without going beyond the preservation method.

So that your diet is always fresh, limit consumption of packaged or preserved foods. The reason is that these foods are usually high in sugar and sodium and contain food additives such as preservatives and artificial coloring.

5. Be Wise When Eating at Restaurants

When eating at a restaurant, pay attention to the method of preparing the meal that you will choose. If possible, choose offerings with more healthful cooking methods, such as boiling, sauteing, or roasting.

Limit consumption of foods that are deep-fried, cooked over high heat, or given added oil and fat. Eat with sufficient rations for the stomach so that you don’t feel bloated or consume excess calories.

6. Eat Fresh, High-Fiber Foods

Make your diet fresher by adding large fiber foods to your daily menu. For example, try changing white brackish bread with whole wheat bread or white rice with brown rice.

A large meal of fiber can improve digestion, protect the number of good bacteria in the intestines, and lower the risk of serious diseases such as stroke, heart disease, and diabetes. In addition, fiber helps maintain body weight because it keeps you full longer.

7. Don’t Oereat

Even if you eat fresh food, the portions must always be balanced. Eat as needed and stop about when you have reached 80% fullness. If you’re hungry, try waiting 10 minutes before eating a little more.

Eating too much not only has a negative effect on body weight, but can also interfere with digestive activities. Excessive food rations can also increase the risk of several health problems.

8. Increase Consumption of Fruits and vegetables

A fresh diet should contain vegetables and fruit. The reason is, these two foodstuffs are a source of fiber, vitamins, and minerals that will meet your daily needs.

Both types of food are also rich in phytochemicals and antioxidants that help reduce the risk of various diseases. So, don’t forget to fill your dinner plate with colorful fruits and vegetables.

9. Eat in an Orderly and Timely Manner

The body’s metabolic rate can change at special times. At night, for example, metabolism will slow down because the body is starting to rest. Therefore, it is recommended that you eat before late at night. Regular eating habits can also help the body control cholesterol and reduce the risk of obesity.

This was found in several published research papers of the Proceedings of the Nutrition Society in 2016. The key to a fresh diet is to practice the Principles of Vitamin Balance. This means that you need to eat carbohydrate-based foods, fruits and vegetables, and side dishes of fat and protein in appropriate amounts.

Always pay attention to the type of meal, the ration and duration of the meal, and food safety. Selection of environmental carbohydrates, proteins, and healthy fats. Complete with vitamins and minerals to protect the body’s function.

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