The food slogan 4 Healthy 5 Perfect which was once campaigned by the government has now been replaced with the Balanced Nutrition Guidelines (PDG). This Guide to Balanced Nutrition has 4 pillars of principles to be applied in everyday life.
The term 4 Healthy 5 Perfect food is definitely not foreign to the ears of all Indonesians. The menu, which consists of staple foods, side dishes, vegetables, and fruits, plus milk, was introduced by the government in 1952.
However, the slogan is considered not to meet the development and fulfillment of human nutrition today. Therefore, the government replaced the 4 Healthy 5 Perfect food principle with Balanced Nutrition Guidelines.
4 Pillars Principles of Balanced Nutrition Guidelines
In the guidelines for balanced nutrition as a substitute for 4 Healthy 5 Perfect meals, it is stated that there are 4 pillars of principles that must be followed so that our nutritional needs are met. The following are the guiding principles of balanced nutrition:
1. Eat a variety of foods
There is no single type of food that contains all the types of nutrients the body needs to ensure its growth and maintain its health. For example, fish contains a lot of protein but little fiber, while fruits and vegetables are rich in fiber, vitamins, and minerals but have little protein and fat.
Therefore, we need to eat a variety of foods to meet a balanced nutrition, which contains macronutrients (carbohydrates, fiber, protein, and good fats) and micronutrients (vitamins and minerals).
In addition, the amount of food and a regular eating schedule must also be considered. Especially for newborns up to 6 months, it is recommended to drink only breast milk (ASI).
2. Get used to clean living behavior
Getting used to living clean can prevent us from being infected with germs that cause disease. This is important because the more frequent the disease comes, the more difficult it is to meet nutritional needs.
Examples of clean living behavior are always using footwear when leaving the house, covering food so that flies are not infested, and washing hands with clean water and soap every time they want to eat or after defecating or urinating.
3. Doing physical activity
Diligent movement and regular exercise can help control weight. In addition, there are still many benefits that we can get from exercising, such as reducing stress, making sleep soundly, building muscle, and maintaining memory and brain health.
Physical activity is categorized as sufficient if you do physical exercise for 30 minutes every day or at least 3-5 days a week. Physical exercise that you can do for example running, jogging, playing ball, swimming, gymnastics, or cycling.
4. Monitor and maintain ideal body weight
Continue to monitor your weight and keep your body mass index (BMI) within normal limits. BMI is a measurement of body fat based on height and weight.
A high BMI is a sign of being overweight (overweight) or obesity, so it should be reduced. Meanwhile, a BMI value that is below normal can mean a lack of calorie and protein intake, so it needs to be increased. Both of these conditions are not good for the body and can cause various diseases.
10 General Messages of Balanced Nutrition
The Guidelines for Balanced Nutrition also contain 10 general messages of balanced nutrition to be applied in daily life, including:
- Be grateful and enjoy a variety of foods.
- Eat lots of vegetables and fruits.
- Get used to eating side dishes that contain high protein.
- Get used to eating a variety of staple foods.
- Limit consumption of sweet, salty, and fatty foods.
- Get enough physical activity and maintain an ideal body weight.
- Wash hands with soap under running water.
- Get used to breakfast.
- Get in the habit of drinking enough and safe water.
- Get in the habit of reading labels on food packaging.
Consuming complete nutrition is important for body health. However, a clean, active, and controlled lifestyle is no less important in maintaining weight and overall health. That is why these balanced nutrition guidelines need to be applied in our daily lives.
So, come on, start practicing balanced nutrition guidelines instead of 4 healthy 5 perfect food guidelines. If you are still having trouble losing or gaining ideal weight, don't hesitate to consult a doctor, OK?
