Public awareness to eat healthy food is now greater. Because in addition to being a source of energy, the consumption of healthy foods can also lower the risk of developing serious diseases, ranging from diabetes, hypertension, heart disease, obesity, to cancer.
Daily consumption of healthy foods is highly recommended to meet daily nutritional needs. This is actually not difficult to do because healthy food choices that are good to be consumed every day there are many varieties, for example functional food groups. Not only that, the consumption of healthy foods coupled with regular exercise is also important to support a successful diet.
A Variety of Healthy Food Options
In order to function properly, the body needs nutrients and energy obtained from food. In the body, the food consumed will undergo the process of digestion and absorption of nutrients.
Some healthy food options that are good for consumption include:
1. Green vegetables
Green vegetables rank first in healthy food types because they contain many essential nutrients, such as fiber, vitamin A, vitamin C, vitamin K, magnesium, calcium, iron, folate, and potassium, which are excellent for health.
In addition, green vegetables are also rich in antioxidants that can protect the body from damage from free radicals. The choice of green vegetables is also diverse, ranging from green mustard, broccoli, kale, lettuce, to spinach. Green vegetables can also be processed in a variety of ways, ranging from boiled, sautéed, to steamed.
To keep the color of green vegetables attractive, try cooking green vegetables using mineral water. The mineral content in it, such as sodium bicarbonate and magnesium hydroxide, can retain the natural green color of the leaves.
In addition to vegetables, fruit is also very important to consume because it contains a lot of vitamins. Some fruits that are popular for their nutritional richness are:
- Apples (fiber, vitamin C, and antioxidants)
- Orange (vitamin C)
- Banana (potassium)
- Avocado (healthy fats, potassium, and vitamin C)
- Berries, such as blueberries and strawberries (low in calories but rich in antioxidants and fiber)
3. Meat and eggs
Meat is one of the healthy foods because it is rich in nutrients, especially lean beef. This type of meat contains the highest protein and iron compared to other types of meat.
In addition to meat, eggs are also included in healthy foods. In addition to being high in protein, eggs also contain complete nutrients, ranging from vitamins, minerals, unsaturated fats, to antioxidant substances.
4. Nuts and seeds
The next nutrient-laden healthy foods are nuts and seeds. Examples are peanuts, cashews, almonds, chia seed, pumpkin seeds, and sesame seeds.
These nuts and seeds not only contain high protein and fiber, but are also rich in vitamins and minerals, such as magnesium and vitamin E.
5. Fish and other seafood
Seafood is a healthy food option rich in omega-3 fatty acids and iodine. Research shows that people who often eat sea fish tend to live longer and have a lower risk of many diseases, including heart disease.
Milk contains many vitamins, minerals, quality animal proteins, and healthy fats. In addition, milk is one of the best sources of calcium. To obtain the nutrients contained in milk, you can consume them directly or consume processed products, such as cheese and yogurt.
Get to Know Foods to Avoid
In order to avoid various diseases, the consumption of healthy foods alone is not enough. You should also limit or avoid unhealthy intakes such as the following:
- Drinks high in sugar
Beverages with high sugar content, such as fizzy drinks, packaged juices, and energy drinks should be avoided or restricted. If consumed frequently in large quantities, this type of drink can trigger the occurrence of insulin resistance in the body. The condition can cause a variety of serious illnesses, including type 2 diabetes and heart disease.
- Fast food
Also avoid fast food or junk food, such as french fries, fried chicken, and processed meats. This type of food not only contains high calories, but also low in nutrients. In addition, fast food can also encourage the desire to overeat, so it can trigger weight gain.
- Packaged snacks
Just like fast food, most packaged snacks sold on the market, such as sweets, ice cream, and biscuits, are also high in calories and low in nutrients so need to be limited. So, just take it once in a while, yes!
The consumption of healthy foods greatly contributes in building a healthy body, even more so than exercise. So, start eating healthy foods with balanced nutrition in order to maintain and improve your body’s health.
So that you do not get bored, consume healthy foods with different types every day or combine the various foods so that the nutrients obtained are also more diverse.
In addition to eating healthy foods, you should also increase the consumption of water. Provide mineral water from protected sources as your daily drinking water to meet the needs of liquids as well as minerals.
In addition, try to always implement a healthy lifestyle with adequate rest and regular exercise. If necessary, consult a doctor for advice on healthy foods and lifestyles that suit your body’s needs.