Diet With 3J Pola To Prevent Health Issues

Illustration of Nutritional Foods (Photo: Pixabay)

JAKARTA - Nutritionists say it is necessary to apply a balanced nutritional pattern using the 3J method. 3J is a diet by setting the number of meals, types of eating and eating schedules to avoid health problems.

"The amount of food must be in accordance with adequateness, don't overdo it. Because excessive is not only for our bodies but also for the environment," said the Consultant Clinical Nutrition Specialist, dr. Ida Gunawan, MS SpGK(K) FINEM quoted from ANTARA, Tuesday, October 11.

Deputy Chairperson of the DKI-Jakarta branch Indonesian Clinical Nutrition Doctors Association (PDGKI-Jaya) said that in choosing food types, the components of macro and micro nutrients such as complex carbohydrates, animal and vegetable proteins, good fats, fiber, vitamins, minerals and water must be considered.

In addition, dr. Ida suggested consuming foods that are minimal in the cooking process. As much as possible avoid foods that contain a lot of oil and are also ready to serve.

"We have to back to nature, try to return to a green nature. The important thing is that it is easy, cheap and capable of being like. Maybe food in nature and don't process too much," he said.

The last method is to arrange a five to six meal schedules a day. This meal schedule is divided into three main meals, namely breakfast, lunch and dinner.

Between breakfast break and lunch, it is recommended to eat snacks. Likewise, between lunch and dinner it is necessary to add healthy snacks.

"The snack has to be small, half of the portion of the main meal. The lunch menu is complete, the portion of dinner must be less than lunch. The portion of dinner is like breakfast," said dr. Ida.

The application of 3J and balanced nutritional foods must be adjusted to the conditions of each person calculated based on age, gender, weight and height, daily activities and health conditions.

Consumption of excessive foods that are not in accordance with the concept of balanced nutrition can cause heart disease, hypertension, stroke, diabetes, cancer and kidney failure which continues to increase every year.