The foods that are healthy and meet the nutritional needs of children are 4 healthy 5 perfect food diet. This motto has been echoed by the Indonesian government since 1955 with the aim that Indonesian citizens can consume healthy foods and provide benefits for the development of a healthy body, especially for children.
The food we consume must be diverse in order for various types of nutrition to be fulfilled. There are many nutrients that the body needs, then through a 4 healthy 5 perfect diet, everything will be fulfilled, each nutrient will be absorbed by the body through these healthy foods. For that, it is very important to pay attention to healthy food in the family so that a healthy life can be achieved.
Through the 4 healthy, 5 perfect food program, we are obliged to support this government program because the impact is on the community itself. A healthy body needs at least 5 types of healthy food, including drinking milk and others.
Ok, let’s just look at the types of 4 healthy 5 perfect food, but first we have to know what are 4 healthy and 5 perfect meal? These are foods that contain a variety of nutrients such as carbohydrates, protein, vitamins and minerals. Foods that are classified as 4 healthy and five perfect are foods consisting of fruits, vegetables, side dishes and rice and milk.
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Here we look at the review, hopefully it will be useful and increase our knowledge about the true healthy lifestyle.
1. Staple food
Staple food is the main food consumed by humans, such as rice. Rice, which comes from rice, has considerable benefits in raising human children. However, there are also other staple foods that are consumed in certain areas, such as sago, wheat, corn, cassava, potatoes, and tubers. These are carbohydrate-rich foods that can fill the body.
Rice is a staple food, but it should not be consumed in excessive amounts because rice contains a lot of sugar which can adversely affect health if excessive. We recommend that you replace the rice with brown rice or brown rice.
Why should brown rice? Brown rice contains more fiber and simple carbohydrates which are good for digestion. because every day we should not consume as many as 330 calories of calories. The benefits of brown rice are also very important because of the content of antioxidants and vitamin B6 which are good enough for serotonin balance and get rid of bad cholesterol.
Not only rice, carbohydrate sources that can provide many benefits for the body’s energy are other foods rich in carbohydrates such as wheat, tubers, potatoes and corn.
2. Side dishes
Furthermore, the category in foods that are classified as 4 healthy 5 perfect food are side dishes. Side dishes are food menus in the form of animal products such as, or plants such as:
Beef, mutton, fish and various kinds of sea or land and air animals such as birds.
One of the many side dishes targeted by the Indonesian population is fish. Fish is a pretty good source of protein for muscle development. Among the many and rich in protein and omega 3 fatty acids are tuna and salmon.
Apart from that, the side dishes that are mostly consumed by Indonesians are chicken. Chicken also contains lots of protein, but it is not good if we consume chicken every day because the chicken meat is rich in bad fat, especially if it is excessive. Fat is very much found in the intestines and liver of chickens and other parts. The high protein and low fat part of the chicken is only found in the chicken breast. So, if you have chicken breast, you should only consume chicken breast to meet daily nutrition.
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Egg
Apart from meat, the source of nutrition from the next side dish is eggs. Eggs are a food product that everyone loves. So it’s no wonder that spawning chickens is a promising business.
Eggs are also rich in protein, but it is not recommended to eat up to 2 eggs a day because this can worsen health. The protein in eggs is useful for strengthening muscle tissue and muscle growth because they also contain magnesium which is good for regulating body pH.
Tempeh and tofu
Furthermore, the side dishes that are mostly consumed are tempeh and tofu. the two of them are like a pair of inseparable foods. The price is cheap but full of nutrients, that’s tofu and tempeh. both are rich in amino acids which are good for health. These are foods that are included in the 4 healthy 5 perfect diet that need to be consumed. We can consume tofu and tempeh with fry, put in vegetables or stir-fry.
3. Vegetables
Furthermore, healthy foods that enter the perfect four healthy five are vegetables. Many of them are rich in antioxidants and various other nutritional values that are good for supporting body health. Among the vegetables that are important for consumption are:
Sawi
Mustard greens are good green vegetables for preventing cancer, healthy bones, healthy for hair and skin, preventing diabetes, and helping to sleep better and with better quality.
Among the nutritional values in mustard greens are vitamin K, which contains folate, thiamin, potassium, niacin and phosphorus.
Cabbage, cauliflower and broccoli
These vegetables are still in the same family, they are high in indoles. It is an important substance in protecting the body from cancers such as breast cancer and colon cancer. In addition, vegetables such as broccoli and cauliflower are rich in flavonoids which are very good for boosting immunity.
Carrot
Carrots are one type of vegetable that is very good for health. Carrots are rich in vitamin A and other vitamins and substances. The orange color of carrots is said to be rich in zeaxathin, beta carotene and vitamin C which are useful for preventing cancer.
Read: Which Foods Have More Vitamin C Than An Orange
Carrots are vegetables that are included in the 4 healthy 5 perfect food which is important to consume either as vegetables or as juice. Carrots are also rich in potassium which is useful for neutralizing high blood pressure and launching the body’s metabolism. The fiber in carrots is also useful for increasing the body’s insulin which is good for digesting sugar in the body.
Apart from carrots, there are other vegetables that are no less important, namely radishes, kale, spinach, long beans, tomatoes, and others. Among the vegetables that are good enough for the body are green vegetables such as spinach, broccoli, kale and others. Why should green vegetables? Green vegetables are foods rich in chlorophyll or green leaf substances which are good for increasing body immunity.
If you often consume vegetables every day, especially those rich in fiber, the benefit is to facilitate waste disposal so that the body is always healthy.
Read: List of Natural Body Enhancing Foods
4. Fruits
Also, 4 healthy 5 perfect food sources are fruits. Do not forget about fruits in your daily diet because fruits also provide many important nutrients for the body. However, it is very important to consume various fruits such as apples, grapes, bananas, watermelons and others.
Some types of fruits that are healthy and need to be consumed are:
- Orange fruit
- Apple,
- Soursop,
- Watermelon,
- Avocado,
- Longan,
- Mangosteen and others.
Fruits also contain nutritional value that is almost the same as the nutrients in vegetables. However, the skin of fruits contains a lot of pigments (fruit color givers) which are rich in antioxidants which are very important to prevent disease-causing free radicals in the body.
Among the fruits that are rich in chlorophyll pigments are green fruits such as guava and kiwi, the darker the color of a fruit, the higher the anti-oxidant content in the fruit. Here we look at the nutrients in fruit and the benefits of fruits based on their color.
1. The fruit is green
Usually, green fruit is rich in folate, calcium, beta-carotene and vitamin C. Green fruit is useful for supporting eye health and lowering cholesterol and fighting free radicals.
2. The yellow fruit
The benefits of yellow fruit are rich in potassium, beta-carotene and vitamin C. It is useful for stabilizing blood pressure so it is good for lowering high blood pressure. Yellow fruit is also good for fighting cancer and launching the body’s metabolism.
3. The purple fruit
Furthermore, purple fruits are useful for lowering cholesterol and improving digestion. Break down inflammation and boost immunity like grapes and others.
4. The red fruit
The fruit with red skin color is rich in ellagic acid and hesperidin which are useful for preventing and fighting free radicals so that they are free from cancer.
5. Milk
Milk is a perfect complement to 4 healthy food 5 perfect. It seems that nutritious food is not perfect if it is not equipped with drinking calcium-rich milk for good bone growth.
The benefits of milk as animal protein are very good for bone growth and body muscle building. There is also milk that comes from vegetable protein sources such as soy milk or milk from plant soy extracts. However, for children who are overweight it is not recommended to consume milk.
There is another alternative for children who are overweight which is consuming low-fat milk. Make no mistake, Mother! Children who are overweight, don’t give high-fat milk anymore, but still give low-fat milk. So, what is low fat milk?
Among the Low Fat Milk are:
Almond milk: Almond milk is suitable for children who are allergic to lactose, excessive lactose can cause diarrhea and gas in the stomach.
Soy milk: This milk is low in fat, so it is one of the best alternatives for overweight children. This milk is also good for children who are allergic to cow’s milk.
Goat milk: Goat milk contains 170 calories and 10 grams of fat and 27 cholesterol, goat milk is said to contain anti-allergens which are great for preventing cow’s milk allergy.
Cow’s milk: This is a type of milk that is high in calories, in cow’s milk it can contain 80-150 cal. Including milk with high calorie content is good for menstruating mothers because it can prevent stress and increase energy and energy.
Thus food and drinks that are classified as 4 healthy 5 perfect meal. However, don’t forget to consume lots of water because plain water is important for the digestion of the body. Hopefully the presence of this article can increase our knowledge about a healthy lifestyle through the 4 healthy and 5 perfect food program.