Live An Active Lifestyle, These Are Tips For Healthy Eating Patterns As A Support

Illustration (Ella Olson/Unsplash)

JAKARTA - A healthy lifestyle has become a very important requirement amid the global COVID-19 pandemic. Maintaining a strong immune and body condition that remains fit is a weapon that must be owned by everyone today.

Did you know that one of the keys to a healthy lifestyle is having a healthy diet, which is eating the right amount of food and calories and leading an active life. Here are tips on eating patterns that you can easily practice.

Reducing Foods with Saturated Fat and Sugar Content

Fat is a compound needed in the diet, but it helps us pay attention to the amount and type of fat we consume. There are two types of fat that we must pay attention to, namely saturated and unsaturated fats.

When cholesterol levels in the blood increase, it will also increase the risk of heart disease. This is what will happen if a person eats too many foods that contain saturated fats such as cheese, biscuits, cakes, sausages, cream and butter.

In addition, we must also pay attention to the amount of sugar in the food we consume. Besides being able to increase the risk of obesity, consuming foods and drinks with high sugar levels can cause diabetes.

Choosing Carbohydrate and High-Fiber Foods

Carbohydrates are substances that provide our bodies with energy, so more than a third of the food we consume must contain these substances. Some people think that carbohydrates can fatten the body, but calories from high-fiber carbohydrates are fewer than calories from fat.

High-fiber carbohydrates can also make us feel full longer. Varieties of wheat, brown rice, and potatoes are some examples of foods with high fiber carbohydrates.

Controlling Salt Intake to No More Than 6 Grams in 1 Day

Eating foods with a high amount of salt will increase blood pressure and increase the risk of heart disease and stroke. Without realizing it, three quarters of the maximum amount of salt that can be consumed per day, is already contained in the foods you buy such as cereals, breads, and sauces.

Therefore, use food labels to help reduce excessive salt consumption. Even for children and toddlers it is recommended not to consume salt at all.

Consume More Fish

Fish is a good source of protein and multivitamins. Consuming at least two servings of fish a week, is believed to reduce the risk of heart disease, fish containing high Omega-3 can also reduce inflammation, prevent autoimmune diseases, and prevent obesity. But as much as possible avoid eating canned fish because it contains preservatives and high salt content.

Eat lots of fruits and vegetables

Launching NHS UK, Monday, May 30, consumption of at least 5 servings of fruits and vegetables every day is highly recommended to maintain health. You can eat fresh fruit, frozen, canned, dried fruit, or fruit juice as a snack.

A serving of fresh, canned or frozen fruit and vegetables is 80g. The serving of dried fruit (which should be stored at mealtimes) is 30 grams.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 serving, but limit the amount you have to no more than 1 glass a day as sweet-tasting juices can damage teeth and cause disease.

Stay hydrated

To prevent dehydration, drink water as recommended, which is six to eight glasses per day.

All non-alcoholic drinks count, but water, low-fat milk, and low-sugar beverages, including tea and coffee, are healthier choices. Try to avoid sugary and fizzy drinks, as they are high in calories. This drink is also bad for dental health.

You can also drink fruit juices, vegetables or smoothies to stay hydrated but no more than 150ml a day. Remember to drink more fluids during hot weather or while exercising.