Healthy Long Holidays, Here are the Tips for Balanced Nutrition from IPB Experts

Illustration of healthy eating and balanced nutrition. (Freepik)

JAKARTA - During long holidays, including the end of the year, people's eating patterns often change. Meal times become irregular, menu choices tend to be high in calories, and consumption of vegetables and fruits is often neglected.

In fact, maintaining balanced nutrition during the holidays is important to maintain body resistance, maintain energy, and prevent unwanted weight gain.

Professor of Community Nutrition and Family Resources, Faculty of Agriculture, Bogor Agricultural Institute (IPB), Prof. Dr. Ir. Ali Khomsan, MS, emphasized that the habit of eating balanced nutritious food during the New Year holiday plays an important role in meeting the body's energy, protein, and other nutritional needs.

According to him, a balanced diet also helps a person avoid problems of excess weight or obesity. If this habit can be maintained consistently, then the new year celebration moment will not have a negative impact on health. Thus, the celebration activity can still be enjoyed in a healthy and fit body condition.

Ali explained that a balanced meal menu consisting of sources of carbohydrates such as rice, side dishes, vegetables, and fruits, if consumed in the right portion, is able to be a source of energy for activities while supporting the immune system.

He also assessed that during the New Year celebration, the portion of food served at home and in restaurants is generally not as large as during religious holidays, such as Eid al-Fitr, so the potential for excessive consumption is relatively smaller.

However, if someone feels that they are eating too much during the New Year's celebration, they can still be dealt with by adjusting the diet the next day, for example by reducing intake or returning to a normal diet.

Another thing that needs attention, continued Ali, is the lack of rest time due to staying up late into the early hours of the morning to celebrate the new year. However, this condition can still be improved by having enough rest time in one to two days afterwards so that stamina can recover.

"Basically, in any condition, adequate rest and a balanced diet - not excessive and not deficient - are the main keys to maintaining health and body fitness," he said.

Regarding the consumption of supplements, Ali said that the needs of each individual are different. If the nutritional intake is met through daily food containing carbohydrates, proteins, fats, vitamins, and minerals, then the use of additional supplements is actually not a must.