Contents:
- Medical Video: What Will Happen If You Start Eating Oats Every Day
- What is diversification in food consumption?
- Why should you eat a variety of food ingredients?
- Get to know 5 food groups
- 1. Vegetables and nuts
- 2. Fruits
- 3. Meat or other protein sources
- 4. Basic food
- 5. Dairy products (dairy)
Medical Video: What Will Happen If You Start Eating Oats Every Day
Pay attention to your daily menu. Do you eat rice and side dishes from morning to night? How about the vegetables? Do you only want to eat those vegetables, for example kale or mustard greens? Be careful, eating only those foods every day is not good for health, you know.
In Indonesia itself, there has always been a diversification program for food consumption to encourage a variety of daily foods, especially rice. Unfortunately, this program has not been effective. So actually how do you ensure that your food is sufficiently diverse? What foods can be replaced with other foods? See the guide to following the diversified pattern of food consumption.
What is diversification in food consumption?
The food consumption diversification program aims to encourage people to consume more diverse foods. The focus of this program in Indonesia is to intersect eating rice with other staple foods such as sweet potatoes, cassava, breadfruit, taro, sago, corn, and potatoes.
Calm down, that doesn't mean you can't eat rice. The purpose of this program is to only balance the consumption of rice with other staple foods.
Why should you eat a variety of food ingredients?
A number of studies have proven that consuming various types of food can keep you from the risk of chronic diseases such as diabetes, obesity, heart disease, and cancer. One study published in the Journal of Nutrition noted that people who eat it every day have a risk of up to 21 percent greater metabolic disorders such as blood sugar and high blood pressure.
This is because people who only eat rice or tempeh and know it every day do not get diverse and balanced nutrition. For example, rice can indeed meet your carbohydrate needs. However, rice is not a super food whose nutrition is complete and irreplaceable. There are still many more staple foods with more varied nutrition.
Just compare white rice with cassava for example. Cassava contains more fiber than rice. While whole wheat contains more protein and minerals than rice. Not to mention sugar levels (calculated by the glycemic index) in white rice far higher than potatoes and sweet potatoes.
If every day you only eat rice without interfering with other staple foods, you can lack or excess certain nutrients. This is what can increase your risk of developing certain diseases in the long run.
Get to know 5 food groups
After understanding what is important for eating different foods every day, note the guidelines for choosing food intervals based on the following groups.
1. Vegetables and nuts
Don't just eat carrots, bean sprouts, kale, mustard greens, cabbage, tomatoes, cucumbers, or spinach. Try nutrient-rich vegetables such as broccoli, kidney beans, peas, long beans, pumpkins, papaya leaves, radishes, and mushrooms.
2. Fruits
The fruits are not just oranges, apples and bananas. You can eat fresh fruits as a healthy snack. For example avocados, pomegranates, mangoes, grapes, pineapples, and strawberries.
3. Meat or other protein sources
How many times have you eaten chicken in a week? Don't choose chicken dishes too often because you miss other protein sources that are no less nutritious. Choose fresh fish, shrimp, turkey, and beef.
4. Basic food
Besides rice, you can get carbohydrate intake from various types of food. Ranging from sweet potatoes, potatoes, corn, wheat, cassava, bread, noodles, pasta, sago, and taro.
5. Dairy products (dairy)
Don't miss milk-based products to meet nutritional needs such as vitamins, calcium, minerals, and probiotics. Every now and then, replace breakfast with a menu of chicken porridge with yogurt and fresh fruit topping. When hunger strikes, resist the temptation to eat fried foods and choose only low-fat fresh milk. When eating bread, you can replace high-sugar chocolate jam with cedar cheese.
