A poor child’s diet can be a habit, these are balanced diet tips

TEMPO.CO, Jakarta – A balanced diet gives your body the nutrients it needs to function properly, and to get the correct nutrients from your diet, you must consume most of your daily calories from a variety of foods, including fresh fruits, fresh vegetables, whole grains, and lean protein.

The Healthline page notes that the average person needs around 2,000 calories per day to maintain their weight. However, a person’s specific daily calorie intake can vary based on age, gender, and level of physical activity. Men generally need more calories than women, and people who exercise need more calories than people who don’t.

What is the importance of a balanced diet?
A balanced diet is important because your organs and tissues need adequate nutrition to function effectively. Your body uses calories from food for activities like walking, thinking, breathing, and other important functions. Without good nutrition, your body is more vulnerable to diseases, such as infections, fatigue, and poor performance.

Children with poor eating patterns face the risk of growth and development problems and poor academic performance, and poor eating habits can last the rest of their lives.

So how do you achieve a balanced diet?
The essence of a balanced diet is the intake of foods low in unnecessary fats and sugars and high in vitamins, minerals and other nutrients.

Here is a list of foods that are an important part of a balanced diet:

1. Fruits
   In addition to being a good source of nutrition, fruits can also be a delicious snack. Choose fruits that are in season in your area. They are fresher and provide the most nutrition.

   Fruits are high in sugar, but naturally fruit may be a better option for you than other foods with added sugar. If you have a condition like diabetes, you can choose low-sugar fruits. Meanwhile, people who need to pay attention to carbohydrate intake can choose fruits like melons and avocados.

2. Vegetables
   Vegetables are the main source of essential vitamins and minerals. Dark green vegetables generally contain most of the nutrients and can be eaten with every meal. Eating a variety of vegetables will help you get the abundant nutrition that all vegetables provide. Examples of dark leafy vegetables include: spinach, cabbage, green beans, broccoli, mustard greens.
3. Grain
   However, whole grains are prepared for use throughout the body, including the stomach. These foods provide more nutrition. Try switching from white bread and pasta to whole grain products.
4. Protein
   Meat and nuts are the main source of protein, nutrients that are important for brain and muscle development. Lean, low-fat meats like chicken, fish, and certain cuts of meat are the best options.

   Removing visible skin and fat is an easy way to reduce the amount of fat and cholesterol in meat. The health and diet of these pet foods is important and affects the fatty acid profile of meat, making grass-fed food choices ideal.

5. Walnuts
   Walnuts are a good source of protein and contain many other health benefits, as well as fiber and other nutrients. There are a variety of nuts you can try, including: peas, almonds, sunflower seeds, walnuts, tofu, tempeh, and other soy-based products that are an excellent source of protein and a healthy alternative to meat.
6. Milk
   Dairy products contain calcium, vitamin D, and other important nutrients. However, these foods are also the main source of fat, so it may be better to choose fat-free or fat-free cheese, milk and yogurt. Vegetable milk, like those made from flax, almond, or soybeans, is generally enriched with calcium and other nutrients, making it an excellent alternative to cow’s milk.
7. Petroleum
   Oil should be used sparingly. Choose low-fat, low-sugar versions of products that contain oils, such as salad dressing and mayonnaise. Good oils, like olive oil, can replace fatty oils in your diet. Avoid fried foods because they contain a lot of empty calories.

   In addition to adding certain foods to your diet, you should also cut back on certain substances to maintain a balanced diet and a healthy weight. These include: alcohol, refined grains, solid fats, saturated fats, trans fats, salt, and excess sugar.