The food sources of energy substances (carbohydrates), building material (protein), as well as regulating substances (vitamins and minerals).
2. Eat food to meet energy needs.
Those needs can be met from three main sources, namely carbohydrates, proteins and fats. 1 gram of carbohydrate will yield 4 kcal of energy, 1 gram of protein will yield 4 kcal of energy, while 1 gram of fat will yield 9 kcal of energy.
3. Eat the food sources of carbohydrates, half of the energy needs.
WHO (1990) suggested that 55 to 75% of total energy consumption comes from complex carbohydrates and at most only 10% comes from simple sugars.
4. Limit your intake of fats and oils to a quarter of the adequacy of energy.
Consuming excessive animal fats can cause narrowing of the arteries and coronary heart disease.
5. Use iodine salt to prevent iodine deficiency disorders result.
Gaki can inhibit the development of the intelligence level of children, mumps, and kretin (dwarf). It is recommended to consume no more than 6 grams salt(1 teaspoon) per day.
6. Eat the food sources of iron to prevent anemia.
Good sources are green vegetables, beans, liver, eggs and meat. But primarily from the animal side. Why? Because the iron in the animal side is in the form of heme (absorbed 5x higher than nonheme).
7. Give only breast milk to babies until 4 months old.
Exclusive breastfeeding is sufficient to meet the nutritional needs of infants. But now it has been updated. It is not until the age of 4 months, but until the age of 6 months, after which complementary foods should be given besides Breast Milk.
8. Get used to eating in the morning (breakfast)
to maintain physical endurance and improve labor productivity. Do not say anymore diet for skipping breakfast, because recent research shows that breakfast does not actually increase a hormone that triggers weight gain. Plus breakfast not give effect "starving" so that the lunch was double size.
9. Drink clean, safe water and sufficient in number,
ie. at least 2 liters, equivalent to 8 glasses every day, so that the body's physiological processes can take place smoothly and in balance.
10. Doing physical activity and regular exercise
to achieve a normal weight and compensate for excessive energy consumption.
11. Avoid drinking alcohol.
For those who like to drink alcoholic beverages, remember that your liver (heart) is at risk for cancer!
12. Eat foods that are safe for health,
that is free from chemical contamination and dangerous microbes, which can cause illness. Beware of choosing a child snacks; note the color, if the color is too light, dyes can be used instead of food coloring.
13. Read the labels on packaged foods,
to know the composition of constituent materials (ingredients), nutritional composition, and the expiration date. You understand Monosodium Glutamate aka MSG right? Too much of it, your child's intelligence may decline. People with hypertension also have to be careful. Sodium = natrium. You remember the chemical formula of salt right? True, NaCl or sodium Chlorida. The nature of natrium or sodium is absorbed / bound water. If your tissue gets high-sodium, water will be absorbed into the tissue; water in the blood vessels decreases, blood will be thicker. This is the dominant factor in hypertension. So, make your low-salt diet, the sodium needs to be reduced; included in instant food and food preservation.
Some common abbreviations used in labels, among others:
- MD = foods made domestically
- ML = food from abroad (imported)
- Exp = Expired date. After that date, no proper food consumption
- SNI = Standard Nasional Indonesia, namely the information that the quality of food has been in accordance with the requirements
- SP = Certificate Extension
2. Eat food to meet energy needs.
Those needs can be met from three main sources, namely carbohydrates, proteins and fats. 1 gram of carbohydrate will yield 4 kcal of energy, 1 gram of protein will yield 4 kcal of energy, while 1 gram of fat will yield 9 kcal of energy.
3. Eat the food sources of carbohydrates, half of the energy needs.
WHO (1990) suggested that 55 to 75% of total energy consumption comes from complex carbohydrates and at most only 10% comes from simple sugars.
4. Limit your intake of fats and oils to a quarter of the adequacy of energy.
Consuming excessive animal fats can cause narrowing of the arteries and coronary heart disease.
5. Use iodine salt to prevent iodine deficiency disorders result.
Gaki can inhibit the development of the intelligence level of children, mumps, and kretin (dwarf). It is recommended to consume no more than 6 grams salt(1 teaspoon) per day.
6. Eat the food sources of iron to prevent anemia.
Good sources are green vegetables, beans, liver, eggs and meat. But primarily from the animal side. Why? Because the iron in the animal side is in the form of heme (absorbed 5x higher than nonheme).
7. Give only breast milk to babies until 4 months old.
Exclusive breastfeeding is sufficient to meet the nutritional needs of infants. But now it has been updated. It is not until the age of 4 months, but until the age of 6 months, after which complementary foods should be given besides Breast Milk.
8. Get used to eating in the morning (breakfast)
to maintain physical endurance and improve labor productivity. Do not say anymore diet for skipping breakfast, because recent research shows that breakfast does not actually increase a hormone that triggers weight gain. Plus breakfast not give effect "starving" so that the lunch was double size.
9. Drink clean, safe water and sufficient in number,
ie. at least 2 liters, equivalent to 8 glasses every day, so that the body's physiological processes can take place smoothly and in balance.
10. Doing physical activity and regular exercise
to achieve a normal weight and compensate for excessive energy consumption.
11. Avoid drinking alcohol.
For those who like to drink alcoholic beverages, remember that your liver (heart) is at risk for cancer!
12. Eat foods that are safe for health,
that is free from chemical contamination and dangerous microbes, which can cause illness. Beware of choosing a child snacks; note the color, if the color is too light, dyes can be used instead of food coloring.
13. Read the labels on packaged foods,
to know the composition of constituent materials (ingredients), nutritional composition, and the expiration date. You understand Monosodium Glutamate aka MSG right? Too much of it, your child's intelligence may decline. People with hypertension also have to be careful. Sodium = natrium. You remember the chemical formula of salt right? True, NaCl or sodium Chlorida. The nature of natrium or sodium is absorbed / bound water. If your tissue gets high-sodium, water will be absorbed into the tissue; water in the blood vessels decreases, blood will be thicker. This is the dominant factor in hypertension. So, make your low-salt diet, the sodium needs to be reduced; included in instant food and food preservation.
Some common abbreviations used in labels, among others:
- MD = foods made domestically
- ML = food from abroad (imported)
- Exp = Expired date. After that date, no proper food consumption
- SNI = Standard Nasional Indonesia, namely the information that the quality of food has been in accordance with the requirements
- SP = Certificate Extension
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