Dietitians Recommended Diet
Dietitians Recommended Diet
Nutritionists play an important role in promoting health and preventing disease in individuals and communities. A nutritionist is in charge of ensuring that your health is in excellent condition by suggesting a healthy and nutritious diet. If you want to live a healthy life, you can try to apply the diet recommended by the following nutritionists.
A nutritionist is an expert who teaches and informs the public about nutrition and healthy eating patterns. Nutritionists are included in the nutrition profession (a job in the field of nutrition carried out based on a science). Nutritionists have competencies that are obtained through tiered education, have a code of ethics, and are of service to the community.
In Indonesia, there are four categories of nutrition workers, namely D3, D4, undergraduate nutrition graduates, and registered dieteticians. All experts or nutritionists must pass education in the field of nutrition, competency test, and be registered according to the provisions of the legislation in Indonesia.
Tips for Consuming Food according to the Recommendation of a Nutritionist
To promote healthy eating patterns, nutritionists can not only be met directly, they are also often asked for opinions in various magazines, tabloids, or health sites. Here are some nutrition experts' advice on healthy foods and the best way to eat them:
Increase protein intake
The first diet recommended by nutritionists is to increase protein intake. Protein plays a role as one of the main foundations of the body to form muscles, skin, hormones, and almost all cells and tissues in the body's organ systems. In addition, high protein food sources are also beneficial in losing weight. This is because high protein foods can increase the body's metabolism so that muscle mass and fat burning increases, and helps the body feel full longer. Thus, not only lose weight, but also can maintain an ideal body weight.
The recommended daily requirement for protein is about 46 grams for women and 56 grams for men. Food sources that contain protein include eggs, lean meat, oatmeal, milk, broccoli, lentils, and some seafood such as fish and shrimp.
Consumption of good fats
The second diet recommended by nutritionists is to eat healthy fats. There are two types of fats that are good for the body, namely fats called monounsaturated fats and polyunsaturated fats such as omega-3 fatty acids. According to research, both types of fat can increase blood levels of good cholesterol (HDL) and reduce the risk of heart disease and stroke.
The recommended daily intake of healthy fats is between 44 - 77 grams per day. Food sources that contain good fats include avocados, nuts such as almonds and cashews, vegetable oils such as olive oil and canola oil, peanut butter, salmon, tofu, and soybeans.
Choose complex carbohydrates
In addition to protein and healthy fats, the nutritional elements recommended by nutritionists that you need to consume are complex carbohydrates. There are two types of carbohydrates, namely simple carbohydrates and complex carbohydrates. Of the two, it is recommended to consume complex carbohydrates. Like protein, complex carbohydrates are a source of energy for the body. Complex carbohydrates also contain vitamins, minerals and fiber.
Rice, pasta, bread, peas, beans, whole grains, broccoli, carrots, apples, and bananas are examples of foods that contain complex carbohydrates that are good for the body's health.
Adding yogurt when eating fruit
Yogurt contains animal protein, calcium, potassium, zinc, vitamins B2, B12, and magnesium. The tamarind is also rich in good bacteria (probiotics) which are thought to help boost the immune system and improve digestion.
Yogurt is thought to be able to overcome diarrhea in children, and facilitate digestion. To make yogurt more delicious, you can serve yogurt with pieces of fresh fruit such as strawberries, pineapple, or sprinkle with flaxseed. Avoid yogurt that contains high sweeteners and choose yogurt that is rich in vitamin D.
Don't forget the importance of fiber
Fiber is one of the important nutritional elements recommended by nutritionists. Fiber is very good for maintaining digestive health, especially your intestines. Some types of fiber can also support weight loss programs, lower blood sugar, and combat constipation.
The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Some examples of high-fiber foods include pears, strawberries, apples, bananas, beets, broccoli, lentils, cereals, oatmeal, popcorn, almonds, chia seeds, and sweet potatoes.
Foods to avoid
Some nutritionists advise not to eat too much and too often processed meats such as hot dogs, smoked meats, sausages; coffee mixed with sugar; margarine; packaged cakes or snacks, canned food; or cereal with added sugar. Why? Because these foods can increase the risk of cancer, cardiovascular (heart and blood vessels), diabetes, and kidney disease. A variety of fast food is also a food that needs to be limited.
If you want to follow the advice of a nutritionist, it is recommended that you ask your doctor first. Who knows you have an allergy to one or more types of food. In addition, it is recommended to always eat a balanced nutritious diet that contains protein, fat, carbohydrates, vitamins, minerals, and water.
Some healthy tips from nutritionists can also be applied in your daily life, for example choosing a good carbohydrate intake, choosing foods that contain healthy fats and avoiding saturated fats. Increase fiber intake either from vegetables, fruits (especially brightly colored), or from whole grains.
Limit sweetened drinks, instead, you can drink milk or fresh fruit juice. Limit your intake of salty or high-salt foods.
If you have certain medical conditions, you should consult a nutritionist to get an appropriate nutritional treatment program.
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