The method of taking a fresh diet will not be free from nutritious food. Here are some food options that can support your diet.
1. Vegetables and Fruit
One type of food that needs to be eaten while on a diet is vegetables and fruit. Fresh vegetables and fruit need to be consumed with other main meals to get a balanced vitamin. Not only that, eating a lot of these two foods can reduce the risk of various serious diseases. How not, fruits and vegetables have nutrients that the body needs, such as vitamins, minerals, and fiber. There are also types of fruits and vegetables that are good for weight loss, including:
- family of love fruits such as blueberries or grapes,
- broccoli, or
2. Whole Grain
Whole grains are a source of environmental carbohydrates that have good fiber for the body. This one grain has a variety of important vitamins and minerals that also help the body feel full and maintain body weight. Some dietitians recommend including whole grains in the menu of a fresh diet that is being lived.
This is because the base of this fiber is rich in vitamin B9 (folate), iron, potassium, and magnesium. Not only makes the stomach feel full longer, you also get complete nutrition from whole grains. Some types of meals that have whole grains include:
- Brown rice,
- oatmeal (oatmeal)
- popcorn, plus
- whole wheat bread or whole wheat pasta.
3. Small Fat Protein
Don’t let it go, protein is also a source of energy that the body needs, especially when it comes to exploring a fresh diet. However, too much protein, especially those with large amounts of fat, can be deadly to health, including obesity.
According to the World Health Organization, reducing the amount of overall fat consumption to less than 30% helps avoid unhealthy weight escalation. Therefore, another substitute to fulfill the desire for this vitamin substance is the consumption of low-fat protein, such as:
- White meat
- Egg or egg white
- Peas, dan
- Milk and low-fat dairy products.
4. Blocking out sugar and salt
Diets generally will not succeed without reducing the consumption of sugar, salt, and oil. Blocking these three parts is considered an efficient method of going on a diet. Large meals of sugar, salt, oil, and fat are generally high in calories. That is, the three things are not good for health.
The reason is, large-calorie meals can lead to extreme body weight escalation and the risk of various diseases. The Indonesian Ministry of Health recommends limiting sugar, salt, and fat rations through the G4G1L5 principle, namely:
- sugar 4 tablespoons per day,
- salt 1 teaspoon of tea per day, and
- fat 5 tablespoons per day.
You can also change granulated sugar or sweetened sugar with a small calorie sweetener. This is intended to regulate the blood sugar content so that it does not increase immediately.
5. Small Calorie Snack
Even though you’re on a diet, that doesn’t mean you’re not allowed to snack. However, you are advised to choose fresh snacks for a diet with low calorie and sugar content. Therefore, always check the vitamin number data printed on the snack package before buying it. Pay close attention to the content of sugar, fat, and calories in the snack. There are also small calorie snack options you can consume in the middle of your diet, including:
- Coconut chips,
- Boiled eggs,
- Fruit, such as apples,
- Greek yogurt and fruit of love,
- Fruit juices,
- Protein-rich smoothies,
- Edamame, dan
- Another calorie snack.
Basically, there are many things that need to be considered in learning a fresh diet method such as body weight, BMI, and the situation of each person. For that, always consult a vitamin expert or a dietitian before starting a diet program. Hello Health Group does not provide medical advice, assessment, or maintenance.
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